Best exercises (gear?) for speed?

[DaMan]

Guys,

My depressed ass just got back into kickboxing and I realized how friggin' slow my kicks are, despite perfect form... there's no way in hell I can do serious damage to anyone right now and am wondering if any of the fighters on this board could recommend a training routine for speed (obviously kicks and punches)... more reps/less weights? Faster reps? Best way to target fast-twitch muscle fibers? etc. etc. etc... Y'all see what I'm getting at.

Thanks!

 

[Willyumyum]

There isn't really any gear that will increase your speedy per-se, more strength without mass... Only hard work will increase your speed, but you may be able to increase your strength with certain things...

But Iceman is right, train for a while and get back into the swing of things and then see where you stand.

YUM

 

[jstrong20]

Well you'll want to train with explosive movements to increase speed. Sort of like powerlifters train. You want to train the nervous system to become more efficent so heavy weights, low reps, High sets, long rest intervals(about 5 min.) Also any steroid that increases strength with out increasing size is going to increase your speed. Halotestin/tren stack would probably do this very well.

 

[Hugh Gellatts]

for pure speed try to switch to a more olympic lift variation based program. you won't be able to do this in a bbing gym, but if you are in school most universities have platforms, bumber plates, etc.

 

[B182]

what hugh gellats said

 

[Thaibox]

Countless hours of speed drills in the ring, and some heavy bag work

 

[Rather Be Ruggin']

Countless hours of speed drills in the ring, and some heavy bag work

Amen

 

[athlete03]

I agree with the bag work. Focus mits always help me.

 

[DaMan]

Countless hours of speed drills in the ring, and some heavy bag work

I knew this would come

Let me be a bit more specific, then - something that bothers the hell out of me (ever since I started training way back) is the speed of my hip flexors, i.e. the time to get my knee above waistline. I can extend my leg VERY quickly (have fast/strong quads), but it takes about two years to get the damn knee up in the first place... That's especially detrimental in Muay Thai (Thaibox, your thoughts?) which I'm about to take up...

I'm obviously looking at hanging knee-raises - what's the best way to do them for explosiveness? Weighted? Quickly? Both? etc...