Need speed (punches and kicks)

**KMT1** · Posted On: 1/16/2009 11:58am

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).
Sparring class.

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.

Thanks.

**Vorpal** · Posted On: 1/16/2009 1:28pm

Increasing speed is difficult and I'm not the best person to answer that. I can tell you that if you work on your form so that you are not telegraphing your strikes and deliver them in combinations, the end result will be as effective as a gain in speed. If you also practice delivering your combinations in a manner that leaves you offline you will "gain time" as your opponent has to adjust to your new position (as opposed to being right in front of him or in the same place you started your combination). Hopefully someone more knowledgeable will be along shortly, just my 2 cents.

**Scott Larson** · Posted On: 1/16/2009 1:51pm

Pretty impossible without seeing video, but relaxation = speed.

**M.C.** · Posted On: 1/16/2009 1:54pm

I completely agree with vopral and scot, a clean relaxed technique is usually powerful, fast and effective, for judging of your "form" we need videos of you exercising those techniques, different angles, good contrast etc.

**KMT1** · Posted On: 1/16/2009 2:09pm

Originally Posted by 4n4l

I completely agree with vopral and scot, a clean relaxed technique is usually powerful, fast and effective, for judging of your "form" we need videos of you exercising those techniques, different angles, good contrast etc.

I will work on putting together some vids.

I think I already got an answer to who you gain speed (relaxation).

I tend to tens up a after a while.

Up till now I was thinking If was was working the bag with 5lbs wrist weights then when I took them off I'd have more speed (is there any truth to this)?

I was also thinking that the more I can "stick and move" the more opportunities I have to catch the other person (or at least for them not to be able to get me since I'm constantly on the move). Going on this principle I was thinking of putting on a 20lbs weight vest and shadow boxing with it one (and moving a lot). Does this sound like a good or bad idea?

**Scott Larson** · Posted On: 1/16/2009 2:17pm

DO NOT punch with wrist weights. 16 oz gloves will help you in that area.

Ask you coach about tips to relax.

***WhiteShark*** · Posted On: 1/16/2009 2:20pm

This is Git-mo material because the answer is spar more. If you do post a video follow the new video guidelines please.

Truthfully landing punches on opponents more experienced than you is typically not about speed. Due to their experience they are able to anticipate what you do. Speed is largely genetic and you will only ever make minuscule improvements in actual measurable hand speed.

So, spar more and learn how to anticipate their openings the same way they are anticipating your attacks.

**M.C.** · Posted On: 1/16/2009 2:30pm

Hmm sounds like they are teaching the same thing everywhere(and in every art). Our national coach at TKD told us you can only improve your physical speed between 5-10% (10 is rare) everything else is genetic.
Where you can improve is technique, anticipation and muscle memory (after about 20-40k reps you will reach a level where you don't have to consciously execute the steps anymore. Though you have to get those reps with every technique if you want to have them as an "automatism")
Also work combinations your chances of hitting with a single attack are slime to none and it is honestly super bad practice.
PS: When you train watch your form(or ask your trainer to supervise), there is nothing worse then "unlearning" bad habits.

**3moose1** · Posted On: 1/16/2009 2:33pm

After reading your posts in newbie town, you need moar knife defense!

also, listen to whiteshark

**Anna Kovacs** · Posted On: 1/16/2009 2:37pm

It's just a matter of relaxation and smoothness of technique. There isn't really a viable workout to increase speed or even if there is i don't think it's necessary. It's just a matter of familiarity of the motion you're doing.