Strength and speed routine

[Lord_Suston]

Recently while bouncing and bartending I had an opportunity to bash some kid's head in. I have seen the kid in our school gym, he is definitely a decent BB, but he started to act like a hard ass. So I asked him to leave, basically it came down to he thought I could kick him out, him being about 5'11 at 220 I'd say. So I basically wrestled him out the door while choking him quite easily. So as I walk in he hits me, I turn around and start whaling on this guy faster than he could punch back. Now I have gotten a lot slower in these last few months so I am trying to devise a speed and power routine incorporating sprints, boxing and weight training.

Sunday Squats, Sprints, and calves
Mon abs, rest
Tues Back, Traps and Sprints
Wen abs speed boxing
Thurs Chest and shoulders, Sprints
Fri Arms, speed boxing
Sat rest abs

Speed boxing is basically sprints for the upper body, you hit the bag for about 15sec burst to work on max repetition speed, rest then do it again. When it becomes easy you add five seconds to each period. Any comment would help, I am trying to gain overall body strength versus true bodybuilding, plus up my cardio and stamina. I just find no point in being big and not having strength to back it up....

 

[b fold the truth]

Punching strength and punching speed is largely determined by proper technique and practice.

I would NOT do any boxing work the day before chest. The day after...sure...but not the day before.

B True

 

[Lord_Suston]

hmm I see your point doing it before chest will hinder my lifts greatly. About punching strength, that isn't from muscle more in the coordination of the whole body while moving to punch. I have boxed for years and i did Karate for a long time I know the technique. I just want to have that explosive speed of a sprinter. I always like to train the way I would perform. So short burst of pure speed and strength is what I am going for...

 

[b fold the truth]

If your technique is good...I suggest doing your boxing the same way that you want to be...just a bit longer. Always train harder and longer than you will need to be. Do you have a speed ball or speed bag? Those can help. A water bag can help too.

I never liked the use of a heavy hard bag for speed training. The heavy bag gives you a "rebound" where the water bag sinks in. You have to force yourself to recoil and punch harder and faster with a water bag.

B True

 

[Lord_Suston]

Actually I do have a suspended bag and a speed bag and a heavy bag. Plus I have mits for my roomate so he can help me on my drills. But i feel shadow boxing helps the most on speed because you need to pull back as fast as you shoot forward with no rebound. I rarely use the heavy bag to hit probably once or twice a week when I trained heavily, but I figure 2-3 rounds on the weekend woud be enough to work on contact strength. It is necessary to hit the heavy bag to get your body use to hitting something.... I'm gonna start off light on this one because i want good form and not to get injured right off the bat, shoulder pulls suck....

 

[coolcolj]

You should also explode your weights as well. teach your nerves to generate good starting strength - ie lower the weight slowly and then pause for 1-2 secs at the bottom, and then explode the weight as hard and as fast as its possible, even if the weight is moving slowly. Then slow down near the lockout to avoid injury.

By pausing before you explode, you minimise the stretch reflex helping you out.

Always think and act explosively. Its a way of thought, body becomes its function.

You might wanna try upper body plyometrics as well. For example explosive pushups, ie you literally push yourself into the air, and when you land go straight back up again, spending as little time on the floor as possible. Its tough though. but if you can bench 2 times your bodyweight then you should be fine.

Off course power cleans and snatches are good explosive compund movements.