Thread: training for speed

Tiger,

There are basically two types of weight training..

1. Endurance lifting to increase muscle definition.
This method is where you lift lighter weights with increased reps.


2. Bulk lifting to increase strength and build mass.
This method you lift heavy weights with reduced reps.

dynamic lifting...

Like for punching, you do bench with 50% of your max
as fast as you can for 12 reps

This is endurance lifting...builds definition.
lighter weight, higher reps.

Originally posted by myCATpowerlifts
dynamic lifting...

Like for punching, you do bench with 50% of your max
as fast as you can for 12 reps

thx a lot guys.so i would start for endurance now

nononnono damnti randy

FAST as possible, not edurance
its a powerlifting technique
but since you are moving it as fast as possible then it is good for speed
Duh

Tiger,

It was my pleasure to assist you.
In kick boxing you want to try to develop speed, power and like I said endurance. This is why bulk lifting would most likely not be your best choice. I would say you want to focus heavily on your legs as well (common sense in kick boxing). Make sure you do a lot of running/jogging for this purpose. I would also consult with a kick boxing trainer for more specifics on the best weight training program geared specifically toward kick boxing.

thx a lot guys

Agility/Plyos Drills for thy feet.

yeah lift heavy with the muscles you use for fighting/sparring. Strength is your goal in the gym, training in the ring will take care of stamina.

Originally posted by chris1234
yeah lift heavy with the muscles you use for fighting/sparring. Strength is your goal in the gym, training in the ring will take care of stamina.

I agree more with this method, I work for the same goals as you and I find that a lower rep strategy is best. Gain strength in the gym (4-8 reps heavy weight) and spar, run, hit the bag etc for endurance. No matter has fast you pump out the reps you will not gain the stamina of running a mile or sparring a few rounds plus it is bad for your joints because fast usually leads to over extention and other bad habits. If you look at most fighters routines it is similiar, weights for strength/ sparring for stamina. Add a good plyometric routine to bring the two worlds together.

I would dissagree with that myself. Once again a kickboxer wants speed, power, and endurance. Your recommending 4-8 reps of heavy weight is bulk lifting. Bulk lifting makes one strong, but slow. In a heavy weight boxing match you see more bulkers, but they are also slower. I believe that there is a big difference between heavy weight boxing and kickboxing. There are variables to consider like I said... Heavy weight class can train differently than lighter weight class. This is why I think it is best to take advice from your kickboxing trainer to provide training recommendations that are targeted specifically toward your weight class.

I myself didn't recommend lifting fast, I just recommended more reps with lighter weight. And I how would lifting fast be bad on the joints? I myself never use that teqnique, but I would sure think that bulk lifting could be much more strain on the joints than lifting lighter weights fast. ???? Just my thoughts anyway. But regardless, one choses a method that best suits them. If they feel pain in the joints, obviously it is wrong for them and they should change to another method of lifting. Your body can do wonders in signaling you whether an exercise or method of exercise is right for you or not.

ok guys i asked my trainer of kick boxin.because his old school guy
(he study san da or chinese boxin in china) he said to me that the best trainin is witout weghts n many reps.but if i want to gain muscle to the best is low weights many reps n every month to add some weights.
i think this is the best way.wot do u think?

For kickboxing (ie sport specific) training the last thing you should be doing is high rep/low weight bodybuilding type training. You need to train to develop power and maximal force. That basically means executing all movements as fast as you possibly can (the speed bench type exercise was a good example of developing power), remember Force=Mass x Acceleration, so the greatest forces aren't always produced with the biggest masses. Lifting heavy will be very beneficial in developing strength (squats, benches, overhead presses, deadlifts, dips with heavy weight going for 1-4 reps). Olympic lifts will benefit you greatly as there is no other method IMO that will build full body power better (punching isn't all about the chest/arms, as any boxer/kickboxer will tell you). Like others have said, use the gym to build up strength/power and use jump ropes, heavy/speed bags etc to work on endurance, technique etc.

Tiger,

I think the best advice is to listen to your kickboxing trainer as I said before... And it goes in line with my theory. There will always be someone telling you different. Listen to your trainer who has experience in what your training for.

Originally posted by Tiger style
ok guys i asked my trainer of kick boxin.because his old school guy
(he study san da or chinese boxin in china) he said to me that the best trainin is witout weghts n many reps.but if i want to gain muscle to the best is low weights many reps n every month to add some weights.
i think this is the best way.wot do u think?

I am saying that the gym should be used to gain strength and power, whether you bulk or not is dependent on your diet. The rest is technique, of all your training only about 30% at most should be lifting weights.

aiight my UK brotha...

you want to lift weights, it will benefit you a lot

like myCAT said... lift very fast and explosive, kinda burst out the weight, aim for 15-20 reps

that will get you faster, your muscles will get used to bursting out under force, its like punchiing with heavy gloves on... you take off the gloves n' you feel a lot quicker!

so do the movements as if you were hitting someone or something

obviously cardio is good too, but kickboxing is your cardio... and this is more cardio style lifting you are doing... it will defnatly get you pretty ripped up

ask your instructors what they think

good luck

peace