training the legs for boxing specific speed and power

wondering if anyone here knows the right type of training and the right resistance to train the speed of the leg extension when either stepping forward or punching or doing both at once?

this is kind of a complicated subject

now i've discovered that where the arms are concerned, making them stronger doesn't seem to make any difference to there quickness, because there is virtually no outside resistance they they are working against except gloves, and they are supposed to be relaxed and loose anyway in order to move quickly

also i've read articles about tests conducted on baseball pitchers and handball players, that proved they increased their throwing velocity by doing sport specific underload training - in other words using a lighter than standard ball, which transfers over to when they use the standard weighted ball, and no evidence was found that using a heavier than standard ball increased their velocity

i can see why because the resistance is very minimal, and i think the same would apply to using slightly lighter gloves in boxing

anyway regarding the legs the whole concept changes because the legs are having to move bodyweight, and to do that quickly requires leg strength, and sport specific leg power

i've discovered that doing squats has definitely increased the speed of my leg extension slightly, even more dramatically though when i do squat jumps - i can jump higher now

but i want to get more specific with faster power excercises, but not just the type of excercise but also what is the most appropiate RM'S for those excercises?

i.e - squat jumps - what weight resistance would be the most optimal for boxing specific leg power?

 

thats more for the torso though isn't it?

bit like a cable twist

 

yep - it's called "starting strength" i believe

 

i read an article by verkhoshansky the russian sports scientist, that says lifting a weight as fast as possible at the very beginning of the movement, not at the end of it, develops starting strength (quickness)

but knowing the ideal RM is another thing