exercises to increase the speed of a punch

Speed kills:
It is often assumed that those blessed with great speed or strength are born with a higher percentage of fast-twitch muscle fibres, and that no amount of speed work (or neuronal stimulation) will turn a cart-horse into a race horse. But, in fact, fast-twitch fibres are fairly evenly distributed between the muscles of sedentary people, with most possessing 45-55% of both fast- and slow-twitch varieties.

how we develop fast twitch muscle fibres will depend mostly on two factors:

1. The way our sporting experiences are shaped at a relatively early age;
2. How we train our muscle fibres throughout our sporting careers.

The right training will positively develop more of the fibres needed for either dynamic or endurance activity, although the cheetah may not be aware of this!:yep

Ok we are going to start our break down fast-twitch muscle percentages compared to various exercises.

Table 1 lets create subjects measuring fast-twitch muscle fibre percentiles.

Sedentary: 45-55

Distance runner: 25 foot note one would have to be obtuse to recommend LDR to their boxers. (speed bag)?:conf

Middle distance runner: 35

Sprinter: 84 ***** Bursting exercises i.e cycling,swimming,running

Now let us create table 2 for the best training methods for fast-twitch motor units.

Lifting weights in excess of 60% 1RM, and Why? The heavier the weight, the greater the number and size of fast-twitch motor units recruited. A weight in excess of 75% 1RM is required to recruit the largest units though. I am going to take a lot of heat on this one.:bbb

Performing a physical activity flat-out – i.e sprinting, swimming, rowing or cycling as fast as you possible can! Why? Good recoveries are needed to maximise effort. The short-term anaerobic energy system will positively adapt. The minimum speed needed to contribute towards absolute speed development is 75% of maximum effort.

Training your muscles eccentrically!!! From my own research (observations) that this form of training increases fast twitch motor unit recruitment. An eccentric muscular contraction generates force when muscle fibres lengthen.

Plyometric training utilises the stretch reflex mechanism, allowing for much greater than normal force to be generated by pre stretching a muscle i.e the eccentric contraction before it contracts. Hence a hop, bound or depth jump is an example of a plyometric conditioning drill; a long jump take off is an example of a plyometric sport skill.

Complex training induces the recruitment of fast-twitch motor units i.e 1 set of 10 squats at 75% 1RM must be done with by 10 jump squats, repeated 3 times. This the exact program to the letter T that I give to my fighters.
:thumbsup

Over-speed training i.e downhill sprinting and sledge hammer or throwing the medicine ball against the wall.

Excuse my lengthy (wordy) post at this moment I am listening to Haydn's Symphony no.49 in F minor, III Minuetto "La Passione with bursts of energy shooting up my spine. :fire

 

brilliant everybody is different.:hat

 

Wrong!!!!!