training for speed?

[ForceFed]

I've been training for strength so long that my speed has suffered. How do I get my fast twitch muscles back up without the loss of strength? IS this possible?

Basically, I can floor bench 315 for 10 reps with a 3 sec. pause at the bottom, however my punches are not strong. Military press behind the neck 275 for 6-8 and tri's aren't lacking either. What gives? Any ideas?

Thanks for the help

 

[b fold the truth]

Training and technique are the main reasons for a weak punch. I have seen lot of 175lb guys that have a strong punch...but can't bench 250.

B True

 

[Athlete]

It all comes down to the specifics.Training for a certain sport or strength,speed etc.Technique is a major factor as well as coordination,skill,strength and skill.If you want a hard punch then do alot of bag work to supplement your strength workouts.

 

[ForceFed]

Thanks guys,

That's what I figured. Guess I'll have to hit the bag more often.

Thanks for the help

 

[b fold the truth]

Training for speed and accuracy will be key also. You need to be training with someone MUCH faster than you so that your power means little...you must be faster than you are to even keep up with them. Speed has a ton to do with power.

B True

 

[Superbabe]

Have a look/search for plyometrics......they should get you kicking (or punching) again. Also don't forget to stretch during and after weight training. The speed/snap you're looking to get back into your punch is hampered by the fact that all you have been teaching your muscles to do is to contract....the stretching will help this a little too.

How exactly are you looking to and what sort of punch anyway?

 

[ForceFed]

SuperBabe

Was messing around with a buddy of mine going "lick for lick" and his punch just "felt" so strong. They catch is, I'm 6' 230lb and he's 5'6" 180lb.

Oh yeah, I work in a bar and we had a fight. I ended up hitting this guy and it just didn't feel very strong. Guy went down, however I thought I could do better than that. (i know, sounds sick)

Just a bunch of things got me thinking about sculpting a better punch and what it takes to be well rounded...not just big and strong.

thanks for the replies

 

[walkthewalk]

have you tried wrist weights during your training. watch some old jack dempsy fights, he had the meanest fn punch i've seem. he had his whole body is into each punch. also check out tyson he punches from the hip and extends through the punch to get his weight behind him. the heavy bag is great for this. but don't just punch the bag extend throw it with the hips and try to get the damn thing to bounce back off the ceiling. be careful though this isn't for speed go slow and start each punch with the bag motionless until your wrists are strong enough to handle the force of the bag coming back at you.

 

[estropes]

fast punch

Force Fed, here is a tip I got from a buddy of mine...Karate instructor.

Get 2 foam balls..like the kind you get for swimming pools. They need to be 2 different colors.

Now get a partner.

Have the partner mix the balls up behind his back and hide them in their hands.

He holds his hand out with his fists closed so you can't see the balls. Right before he drops the balls he yells out a color. When he drops the balls grab the color ball that he has yelled out. The more practice you get the quicker your reaction time. This in turn improves speed.

 

[Advaik]

Force = acceleration x mass

The force of your punch has little to do with muscle, its all to do with speed. Look at all these martial artists, are they huge and bulky? No, but their speed is incredible. I watched a Discovery Channel special and saw the reason martial artists can break stone with their bare hand is because their acceleration is MUCH quicker than a normal persons. Being bulky will decrease speed because you have more weight to throw, but the more weight you throw the harder the punch since its acceleration x MASS. In the end you should punch about the same force, just a little slower. Train on some punching bags, it will reduce muscle size but should bring your speed up. You can also do weighted punchs, thoses increased my speed nicely. You may also need to train in reaction, perhaps you are not hitting hard because you're too slow in reacting.