Need speed (punches and kicks)
I'm looking at a way to improve my speed for punches and kicks.
I've just started doing the sparring class recently.
I find out that I'm pretty good with blocking what the opponent is throwing at but whatever I throw at them it is not fast enough. Typically nearly all the people I spar with have been at it for a minimum of 6 months and some for several years. I also tend to end up going at it with partners that nearly all the time have a height and reach advantage over me.
Here is my current schedule:
I take KravMaga a few times per week (twice a week).
This includes the Krav class (15-20 minutes cardio stuff then the rest Krav techniques).
I also take the bag class (cardio, hit the heavy bag, thai pads, focus mints, run, etc., repeat).
On my off days I do stuff at home (crunches, shadow boxing, leg lifts, pushups, etc.)
I've recently switched to a 1 to 1 ratio of training to rest.
Read somewhere a study where it showed it yielded a more strength vs training and then only having 30 seconds of rest in between rounds. Also trying to do something different from class where we go from one exercise to another without hardly any break in between.
Cardio wise I'm good.
On the days I go to class I do about 3 hours (KM+bag+sparring) and I feel fine (then and the next day).
Here is where I think my problem is.
#1 not enough practice, technique when it comes to sparring.
#2 Even though I don't get gassed out and I'm moving around pretty good I have a though time keeping my hands up at head level (sometimes I drop the to the chest).
This is probably caused by the fact that by the time I get to the sparring class I've already don 1.5-2 hrs of intense exercise (probably burned 1400-1600 calories).
I also try to keep my hands up all the time in the other classes.
I'd like to avoid the obvious way of getting an edge which would be to simply go to the sparring class only when I want to spar and.
I'm looking for a workout plan that someone can recommend to me.