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Boxing drills: Developing speed & explosive power

Boxing drills: Developing speed & explosive power Video Video


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When training for explosive speed, it is extremely helpful to cycle in fast twitch muscle training for explosives. This article will deal specifically with how to develop explosive speed in punching. The principle behind this type of training is to recruit all the muscles involved in punching in the quickest amount of time. How does this differ from traditional strength building techniques? Traditional body building techniques often employ slow movements to ensure proper form and maximum contraction at the peak of any given movement. While these movements are great for building strength and sculpting muscle, it doesn't specifically target 'explosive' speed and power. What this bag workout is designed to do is to add a 'ploymetric' dimension to your training. What is 'Ploymetric Training?' Ploymetric exercises recruit a large number of quick twitch muscle fibers in an extremely short period of time. When performing explosive movements, such as clapping hand push ups, pop squats, clean and presses, you are recruiting fast twitch muscles which build strength and SPEED. Another example is the marathon runner vs. the 100 yard dash sprinter. Although the marathon runner would most likely have superior endurance in a long distance run, it is unlikely that a long distance runner could ever match the time of a sprinter in a 100 yard dash. Why is this? Don't they both run as their primary mode of exercise? yes and No. The sprinter trains for explosiveness, while the marathon runner develops endurance over long distance. Notice the difference in muscularity with a marathon runner and a sprinter? It's because their training focuses on different types of muscle FIBERS. The Sprinter focuses on the fast twitch explosive muscles. That being said, let's turn to how we can develop fast twitch muscles specifically for punching: The 1st round of this workout is a warm up round to loosen up the muscles for the work out ahead. Simply through some basic combinations on the bag for three minutes. Any of the basic combos will do. -jab -double jab -jab cross -jab cross hook -hook cross hook -jab hook cross The 2nd round will emphasis more POWER in your punches. Throw single power shots at the bag while trying to maintain good balance and form. You can throw combinations if you like but try and keep it to a max of two punches per combo with the emphasis on POWER. Again for three minute Round 3 is where the fun begins: for three minutes you will be doing explosive straight punch flurries at the bag. Don't worry, I do not mean three minutes straight-you will throw straight punches in succession as quickly as you can for 10 seconds, and then REST for 10 seconds. Then throw the punches again for 10 seconds, and then rest for 10 seconds-ect. until the 3 minutes has elapsed. Rest 1 minute Round 4- You will do the same pattern as round three except this time you will use left and right HOOKS. 10 sec blast of hooks followed by 10 sec of rest. Repeat for 3 minutes Rest 1 minute Round 5-Here we are at the finish line! Do the same pattern as round three and four except now you will use UPPERCUTS. 10 sec blast of upper cuts followed by 10 sec of rest. Repeat for 3 minutes Do this routine twice a week in your work out routines. It is not long but it is killer on the cardio and your explosive spped will increase dramatically within as little as two weeks. Thanks for reading and let me know about your results! THINK FIT! LIVE FIT!!! FLEXMODO www.flexmodo.com

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