speed and power??

[kralakral]

whats the best weight training to gain speed and power??is it low weights and 20-25 reps for 1-2 sets or is it heavy weights and 12-10-8 reps for 2-3 sets??this is really confusing me because some people say that to get quicker and stronger we have to work our fast twitch fibers in the muscles and the heavy weights work the fast twitch fibers. anbody got any idea??

[satori]

hey!
im not 2 sure but i think if you want speed you do the light ones for a lot of reps and the heavy short reps for power but i think the heavy 1s make you slower..like alot slower so im guessing inbetween wat you would say are heavy and light and how ever many reps you do
dont take me 2 seriously tho :P i would suggest asking gutshot he seems to know his weighttraining info

satori

[Scrap]

Max weight low reps for speed and power

[AdamGB]

Between 6 and 8 normally isn't it Scrap?

Don't do them slowly either lads, power is a combination of force and speed so going slow isn't gonna help ypu. Its got to be done as explosivly as punching

[Scrap]

We sometime go as Low as 3 depends on who with, and what for,depends what were incorparating it with regards

[mass]

Keep all your weight training fast and explosive like adam gb said as this builds power, doing reps slowly without full force will only build strengh which will actualy make punches weaker.

as for reps and sets:

Variable Strength Power Hypertrophy Endurance
Load (% of 1RM) 80-100 70-100 60-80 40-60
Reps per set 1-5 1-5 8-15 25-60
Sets per exercise 4-7 3-5 4-8 2-4
Rest between sets (mins) 2-6 2-6 2-5 1-2
Duration (seconds per set) 5-10 4-8 20-60 80-150
Speed per rep (% of max) 60-100 90-100 60-90 6-80
Training sessions per week 3-6 3-6 5-7 8-14

hypertrophy = Bulky muscles that arnt that powerful which is realy bad for boxing. hypertrophy is the training that bodybuilders do

1RM = The maximum weight you can lift for 1 rep.

So for speed and power you should stick to the power routine but you should also do some of the endurance training otherwise you will lose that speed and power when you get fatigued. Bodyweight calisthenic exercises are great for building endurance.

Plyometric training is also good for speed and power. The best thing for building punching power is the heavy bag, heavy bag training is no.1 on my list for developing a KO punch. When doing heavy bag training make sure you are not pushing the bag when you punch it as this will result in week punches and will also leave you off guard in a fight. If you are getting power in your punch the bag should jump up a few inches when you hit it, if it swings to much you are pushing it .

[kralakral]

thanks a lot mass bro, if it is not too much trouble can you post the best exercises to build speed and strength??

[Scrap]

A very good way still trying to develope it, were nearly there Stretch Plyometrics, Getting some very good results,very interesting.