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Weightlifting for speed?
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TOPIC: Weightlifting for speed?

Weightlifting for speed? 9 years, 9 months ago #51

  • Steve
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I have had the wonderfull oportunity to get in with some pro boxers in the area and to begin training. Watching them, they have a insane amount of speed with their punches. Is there some weightlifting excersises or some plyometrics I can do to help increase my glove speed?

Re:Weightlifting for speed? 9 years, 9 months ago #54

  • Rob Pilger
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Steve, That's awesome that you're training along some pros. Soak it all up bro. Increase your maximal strength to get faster adding plyos in will make you fast with increased strength. Bent-over rows, chin ups, pull-ups, training the lats will help you decelerate faster so you punch harder and quicker. Use reps between 3-5. Not knowing your strength training age you'll be better with these strength reps then as your strength training age matures 1-2 reps per training cycle can be used. See the Oly lift post for examples of plyo exercises for speed. I have some plyo videos coming so look out for those.

Working the smaller speed and double end bags will bring your hand speed to a new level. The peanut bag is a BITCH to hit. So work your way down the bag sizes and your hand speed will grow as you do this.

Also keep your flexibility/mobility work up. Keeping the kinks out for maximal speed.
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