Want to get faster? Try weight training for speed!
Weight training is one of the best methods of strength training! If you want to start weight training safely and effectively, with the best info, diet, and routines, check out the 5 Day Beginner Weight Training Course!
Speed and strength training go hand in hand. And when you use weights, you can really target your weak points.
I'll first go over a little bit of why weight lifting for speed works, and then we'll get into some specific techniques for speeding you up using weights. Let's get faster...
"Speed is directly related to physical strength. A stronger muscle can more easily overcome resistance to movement, whether the resistance is gravity, tight clothing, or a powerful push from an opponent."
Power = Force x Velocity
Power = Energy / Time
170 lb., 10% body fat
(17 lb. fat, 153 lb. muscle and bone and organs)
170 lb., 20% body fat
(34 lb. fat, 136 lb. muscle and bone and organs)
Olympic style lifts, or powerlifting lifts, are great for weight training for speed. You might have to use less weight on the clean and press (or clean and jerk, or just a clean) than with your usual lifts, but it'll pay off.
Choose a heavy weight and just lift it a few times quickly. This will build the sort of powerful, full body explosive movement that you want to be building.
And really only do a few repetitions per set for heavy weight movements. This simulates the kind of exertion you have in many sports, especially martial arts. You'll need to do one hip throw, a heavy movement, with lots of explosive speed and power.
Of course, you'll also have to develop your endurance so that you can pull off that one explosive movement during a match. But that's a separate thing entirely.
If you want to practice a martial arts technique, keep the sets small. Sprinters don't train by running marathons - they do lots of sprints, with lots of resting in between.
So, do just that. If you want faster punches, do punches whole holding light dumbbells until you just start slowing down. Then take a rest, and do another set in a few minutes.
Remember, you're training your muscles to contract in a certain way (very quickly, in a punching motion in this case) rather than training until you wear yourself out. And your quick and powerful fast twitch muscle fibers will fatigue quickly, so give them enough time to recover.
Here's a trick for when you're doing weight training for speed: do the movement you want faster with weight, and then do it without weight. When you lose the weight, for the next 10 - 20 repetitions you'll feel really light before you adjust back to your regular body weight.
And for the time that you feel light, go fast! You're taking advantage of that weight reduction to train the skill of moving your body faster.
This doesn't fatigue you as much as some of the other techniques. It really lets you work on the skill that is speed.
I especially like this technique. I use it all the time when I practice swordsmanship: I use a really heavy wooden sword first and then a thin, very light wooden sword to do speed training.
Plyometrics are specific exercises designed to get your muscles to contract faster. Some use just your body weight, while others use weight training for speed.
Getting into the details of plyometrics is way beyond the scope of this article. But if you're really into speed and strength training, look into them.
Oh, and be sure to sign up for the e-zine Starting Strong to get monthly strength training, exercise, and diet tips e-mailed to you - and access to the free e-book Train Smart, Eat Smart: Exercise Nutrition Hacks!
Weight Training For Speed: Do It Right!
1. Christensen, Loren W. 1996. Speed Training: How to Develop Your Maximum Speed for Martial Arts. Boulder, Colo: Paladin Press. Pp. 39.
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