most effiective speed training techniques

[dustIn credible]

what are some ways I can get faster? I hear you kenpo master have some of the fastest hands on the planet (i.e. doc speed) could some please help me with some tech. that could make me fast? references and discriptions would help greatly.

much appriechated

[aml01_ph]

OK you need a stopwatch, a partner to monitor your progress and the usual training equipment (mitts, pads, heavy bag...).
First select a technique (say a straight punch) that must be delivered in a certain stance (say a front/forward stance). Now do a certain number of punches (they must be of proper form or the drill is useless), at a given time (say 1 minute). Divide this number by 2 and you will get the approximate number of punches you can do in 30 seconds. The goal is obviously to exceed this number at the given time.

Do this with all techniques at all stances, while you are moving, and while the traget is moving. Note that these drills are useless if you have not learned accuracy in your techniques. Accuracy should be trained first and separate. Note also that the drills above do not include striking while moving. Again footwork drills and drills that maximize "closing the gap" should be done before speed work.

[dustIn credible]

thats for the info.....i've studied some various other forums i.e. JKD and Bac Fu Do ive been told my technique is good just need some more speed........told with speed comes power so that's what im after.....thanks again AML

[noone]

Economy of motion and staying loose. Staying loose equals power, and also equals speed. If you picture it this way, you have muscles that control your arm moving away from your body, and muscles that control it moving towards your body. When executing a punch, you want to be able to keep the muscles that pull your arm towards your body as loose as possible so they don't work against the muscles pushing your arm away from your body. It takes YEARS to properly do, but practice makes perfect. Good luck.

Regards,

[aml01_ph]

Yes noone. But the speed of application of a certain technique also is dependent on the skill you have on executing the said technique. The more skilled you are, the more relaxed you are.

Beautiful isn't it?

[Les]

Originally posted by aml01_ph
First select a technique (say a straight punch) that must be delivered in a certain stance (say a front/forward stance). Now do a certain number of punches (they must be of proper form or the drill is useless), at a given time (say 1 minute). Divide this number by 2 and you will get the approximate number of punches you can do in 30 seconds. The goal is obviously to exceed this number at the given time.

The mathmatics quoted here, unless I've mis-read it are pure bunkum! This is manipulation of statistics, not an increase in speed.

Try it out, you'll increse the total by 10% to 15% first go, unless you stop for a coffee break.

Les

[totality]

certainly not "bunkum." the only mathematics here is testing the number of punches you throw in 30 seconds...you do the same drill over and over to determine if you're increasing.

[Yojimbo]

invest in a speed bag, do drills evert day then do some resistance training with either those big rubber bands (i dont know what they are called) by having it behind your back and wrapping the ends in your hands then punch slowly make shure you retract slowly too, this will build up stabilizer muscles and you ligaments, then do nuckle pushups but shoulder with like you are punching do that for a month or so you should see a diffrence in you punching speed.

[Les]

Fisticuffs,

First off, why are you looking for speed?

Are you looking for mental speed or physical speed?

Mental speed is made up of 'perceptual' speed and 'reactive' speed.

Physical speed can also be broken down to two constituents, 'anatomical' speed and 'technical' speed.

In both cases, one will not be completely effective without the other.

Obviously, I don't know the level of your skill and experience, but speed is only part of the success formula.

Speed can only be effective when combined with Power and Accuracy.

Don't sacrifice what you already have for greater speed without effectiveness. Remember, "Speed Kills Technique"

A faster strike without the correct body alignment, and structural reinforcement will lack directional harmony.

Basically, the 'secret' to acheiving greater speed is fluidity and relaxation. You have to understand how your muscle groups work, knowing when to be relaxed and when to tense the muscles.

You might like to look at the video clips on www.akki.com to demonstrate the points I have made above.

Hope this helps,

Les

[Les]

Originally posted by totality
certainly not "bunkum." the only mathematics here is testing the number of punches you throw in 30 seconds...you do the same drill over and over to determine if you're increasing.

Here's your mathmatics.

If it takes you 5 minutes to run a mile, divide that time by two to see how long it takes you to run half a mile. The try to run half a mile a bit faster.

Here's the other side of the same coin.

Run half a mile as fast as you can. Now multiply your time by two to find out how long it'll take you to run a mile.

Will you be able to do that?

Go take a run. :rolleyes:

Les

[totality]

you should've used a better example, i can do that :D

but he wasn't saying to do 1 minute and then try the 30 seconds, he's saying to always use the 1 minute drill to test your speed. it's just easier than timing for 30 seconds, i guess. (although i don't see how)

[Les]

Originally posted by totality
you should've used a better example, i can do that :D

but he wasn't saying to do 1 minute and then try the 30 seconds, he's saying to always use the 1 minute drill to test your speed. it's just easier than timing for 30 seconds, i guess. (although i don't see how)

He said do it for one minute then divide it by two to get the number of strikes in 30 seconds. Then try to improve on that.

All I'm saying is that if you do say, 100 strikes in a minute, then halve it to get 50 strikes in 30 seconds thats fine, but if you increase that to 70 strikes in 30 seconds it dosen't necessarily mean that you can do 140 strikes in a minute. You have to allow for energy depletion.

Anything that uses constant physical energy must lose momentum over a longer period of time. (Take a look at a Newtons Cradle) That should be obvious. The longer you use up energy the less energy you'll have.

Anyway, lets not lose sight of the original subject of the thread.

Heres another question, more to the point;

Do you want 'maximum' speed or 'optimum' speed? They are not the same thing.

Les

[Nevada_MO_Guy]

http://www.wckfc.com/article/speed/speed.htm

[Shaolin Dragon]

Things like hands-only sparring and toe-to-toe sparring can also speed up your hand techniques by forcing you to concentrate on them.

[NRees]

I was in a similar position about several months ago. I had been training my legs for years and had neglected my hand techniques. So I started doing circuit training wich involves mainly bag work using the hands. I've noticed a considerable increase in the speed of my arms. With my legs, I have speed and power (I can break 3-4" of wood with a turning kick in about 1 second(that is, moving foot from stance to chamber to board back to chamber then back to stance) but I haven't managed to generate such power with my hands yet).

There's a lot of ways you can speed your techniques up, but whichever way you choose is going to take a lot of work so have fun !! :p

[aml01_ph]

The time first posted in this thread was quite a while so I wasn't able to explain myself. Here goes:

He said do it for one minute then divide it by two to get the number of strikes in 30 seconds. Then try to improve on that.

All I'm saying is that if you do say, 100 strikes in a minute, then halve it to get 50 strikes in 30 seconds thats fine, but if you increase that to 70 strikes in 30 seconds it dosen't necessarily mean that you can do 140 strikes in a minute. You have to allow for energy depletion.

Anything that uses constant physical energy must lose momentum over a longer period of time. (Take a look at a Newtons Cradle) That should be obvious. The longer you use up energy the less energy you'll have.


Les is correct that I am manipulating statistics. The reason why I made the punch in 1 minute and punch in 30 sec. number is to get an estimate of the amount of quality punches one can do at the stated times. I divided the number taken in 1 minute by 2 to get an average of what the person can do in 30 seconds, working on the assumption that in 30 seconds he should have lots of energy left.

If the number of punches is less or more in the time stated (30 secs.), then the training goals should be adjusted accordingly in order to beat the recorded number.

This drill has the advantages of improving speed, and improving endurance in order for you to be able to deliver quality punches for long periods of time.

You are right when you say that if you run a certain distance in two and a half minutes it does not mean that you can run double that distance in 5 minutes. But it serves as a useful gauge in determining certain training goals.

You have a valid argument Les. However, this method of training is currently being used by ceratin boxers here in the Philippines with great results. Also, the same principle has been used by track competitors with success.

[kenpoist]

Being that kenpo is made up of a majority of hand strikes, and multiple hand strikes at that, speed just become a natural progression with continual training. The kenpo student learns to relax and becomes more fluid as they begin to perfect each technique.

Speed without power is useless, unless your goal is to be a great point sparring competitor (where power doesn't really come into play).

Since I don't know your background and experience level I don't know what kind of training you have undergone in your study of the arts.. When I trained in TKD, my kicks improved tremendously because that was the crux of the art and training, but my hand technique suffered. Now that I am back in Kenpo, my strikes are starting to improve and become more fluid as time passes.

[Bolt]

Ive trained in American Kenpo for about 14 years, and in that time Ive found that working on properly executing the technique can lead to speed and power. But not all the time. Sometimes you need to help it along. Speed bags can help develope your speed in striking. Ive found shadow boxing with 5 to 10lb wieghts, (ankle and wrist wieghts) can help develope your speed as well as power. There are others that can help your training, such as fast contact sparring, or trying to hit your opponents hand or focus glove before he/she can move it away.

Research can lead to other ideas, even ask your Sifu of training ideas.

[matsloth]

hi
check out
www.thespeedman.com

[Bolt]

hi
check out
www.thespeedman.com


Thats interesting, 16 hits per second. Of course this was not on a live person trying to hit him back was it?

[Satori81]

One thing about Kenpo that adds a lot of speed to techniques has nothing to do with "muscular speed", but the application of "adds" or "inserts".

For example, your standard Shito-Ryu jab will strike once with the fist before returning to its original position.

However, in Kenpo, the fist connects, then collapses to an inside elbow, strikes with an outside elbow, and strikes with a backfist in one fluid motion.

One extension of the arm, four strikes. Of course, the one strike WILL be stronger than the four "speed adds", but you aren't working on strength.

May you achieve
Satori

[matsloth]

hi
i posted the speedman link.
sorry but after purchaseing a series of his videos ,he may be fast but his technique is crap.
this is not crap in the usuall sense but really crap .
this goes to prove that speed is a nice comodity but without technique it is useless.
i am an instructor in epak and k.f.s and it is something i think every instructor comes across , some students get so tied up in in speed and power they lose sight of the real abilitys.
true! speed is a big factor in kenpo/kempo but sadly ,aint much use without the technique .
if you don't beleive please borrow (don't buy cos your wasteing your money) a set of jon la tourrette tapes.

cheers
matt
www.kenposw.co.uk