How to increase the speed of strikes: a non-standard approach and excellent results. Punching Technique Exercises Final Thoughts On Hand Speed ​​Exercises

Then you're ready to do exercises that will increase your hand speed!

Speed ​​kills, everyone knows it. Many great fighters have it: Muhammad Ali, Thomas Hearns, Ray Leonard, Mike Tyson, Roy Jones, Floyd Mayweather, Manny Pacquiao, I could go on and on.

Being able to hit your opponent with a punch before he can hit you with yours is perhaps one of the greatest advantages in boxing. The difference of a split second can make the difference between raising your hand in victory and lifting yourself off the canvas. Even if you were not born with speed, you still need it. Even if it's not part of your style, you still need to develop it. And I ask you to include these important exercises in your regular program, because everyone knows: SPEED KILLS!

I know the goal is speed, but don't rush yourself with these exercises. The most important factor in achieving maximum strength is relaxation. Relaxation is first of all a state of mind, which then becomes a material reality. Keep your mind clear and don't focus on one thing too much. Relax! Relax! Relax!

Instead of complementing speed with strength and precision, focus on balance and coordination. A lot of beginners try to put both power and speed together at first, but this only slows them down and forces them to load up for punches. Don't load up on your punches or try to focus on hitting the target. Instead, give your arms free rein, just try to keep your balance underneath you and your movements coordinated with the speed of your arms.

Sharp and Relaxed Breathing = Sharp and Relaxed Movement

Shadow Fighting (Pure Speed ​​Training)

Shadowboxing is everything! The more time I spend in this wonderful sport of boxing, the more I realize that sometimes shadowboxing is all you need. This simple practice allows you to master each technique without wearing out your joints or straining your body. This underrated exercise can help you develop almost everything in boxing: footwork, balance, strength, technique, and of course in our case, SPEED!

Shadow boxing is perhaps the purest form of speed training. There are no bags to stop your blows, no gloves that press your hands down with their weight. You punch the air with just the weight of your arms. Without anything slowing you down, this is the fastest speed you can move your arms. You can hit as fast as you can imagine your combinations. Shadowboxing can develop your mental speed, your punching speed, and your hand return speed.

Shadow Boxing Exercises:

Start moving around the ring and relax your whole body. Don't worry about squeezing your hands completely. Strike correctly, but not in a way that makes your shoulders tense and tired. You need your whole body to be relaxed when you do speed shadowboxing!

Here are the beat numbers I use:

1 = left jab
2 = right straight / right cross
3 = left hook
4 = right hook / right overhand
5 = left uppercut
6 = right uppercut
*vice versa if you are left-handed

Ok, HERE THEY ARE! Follow them and combine!

Work 3 rounds. Exhale with every stroke and with every movement. Don't worry about doing all the combinations in the list above. Stick to your favorites and then try one or two new ones each time. You should NOT be tired. If you're tired, you're too stressed. Relax your shoulders even more and maybe even slow down a little. If you're running out of steam throwing punches in the air, imagine what it would be like in the ring.

When you step during combinations, take VERY SMALL steps. You only need to take 2-3 centimeter steps, so your legs can move as quickly as your arms. If you take large steps, your feet may still be in the air, leaving your kicks without any support on your feet and without power.

Don't worry about strength! Some sequences with double backhands or double forehands will feel weak. Once again, you are only working on speed, not strength. Just let your hands fly and add a little rhythm. Take a few breaks from time to time between combinations and then get back up to speed.

One last note, watch Manny Pacquiao shadowbox in the video below. What he does is a perfect example of high-speed shadowboxing. Sharp breathing, very small steps, focus on quick strikes. He doesn't focus on single hits, he focuses on entire combinations. And for the 923084723rd time, RELAX!

Quick Strikes on the Bag (Speed ​​Endurance)

Fast strikes are not always speed. Sometimes it's endurance. Moving weight faster always takes more energy. So it's quite difficult to throw fast punches or even practice fast punches if you don't have the stamina for it.

Throwing a bunch of fast punches can wear anyone out. You don't realize it at first, but as you get tired, your slower opponent suddenly becomes faster than you. An even greater danger from fatigue is that your punches become too slow to hit your opponent. So let's work on your speed endurance so you can throw quick punches throughout the fight—not just the first round.

Exercise Impacts At Intervals:

Find yourself a partner and stand with him on opposite sides of the bag. One boxer holds the bag motionless while the second punches the bag without stopping for 15-20 seconds. Then you change. Do this until the 3-minute round is over and then take a minute break. 2-3 rounds of this exercise is a great way to finish off your bag training.

Some Thoughts About This Quick Strike Drill:

• Don't waste time bothering someone to count down 15-20 seconds for you. Instead, just count in your head or out loud while you throw your punches. When you're done, just stop and your partner will instinctively know to start throwing punches.
• You can perform various variations on the bag. In the first interval, throw regular punches, aiming high (palm down, aim for a point on the bag 15-20 cm above your head). In the second interval, throw vertical punches, aiming at shoulder height on the bag. By “vertical strikes” I mean strikes where the palm faces to the side, like a “stationary fist.” In the third interval, throw SMALL short uppercuts to the bag at body level. Continue repeating until the end of the round.

Interval punching exercises develop endurance in your arms and shoulders. Which is VERY important in the later rounds of a fight or sparring. It doesn't matter if your whole body doesn't get tired...

When your arms and shoulders get too tired
your punches become too slow to hit your opponent.

Sure, you can still have your power in the later rounds, but if you don't have speed, that power won't matter! So work to make sure you increase your arm and shoulder endurance. In case you haven't noticed, this fast-punching exercise is a boxing rendition of Tabata exercises (in case you want to know more about the theory behind this training method).

A very important reminder, don't get too proud and try to hit the bag at that pace for the entire 3 minutes. Rest pauses allow your arms to regain energy to hit at maximum speed. You should always train at your true top speed (working at 100% when you're exhausted is not “true top speed”). Think about it, sprinters don't train for speed by running 2 miles at a time. Instead, they run short sprints, take a break, and repeat (aka Interval Sprints). The pauses allow their legs to regain energy to run at full speed again. This way, you spend more of your time training at full speed, rather than at half speed, which is what happens when overly ambitious beginners work out for 30 minutes without a break!

Another point about not skipping breaks is that your workout can be better when you constantly have to stop and start again. Throwing punches without stopping is easy when you are already on the move. But stopping and starting again, like in a real fight, is much more difficult when you have to keep running your rhythm. So please don't skip breaks. 15-20 seconds for each, then change!

Forced Speed ​​Training (Pneumatic Bag and Punch Bag Stretch)

An air bag and stretch bag are excellent equipment for developing speed. In addition to improving accuracy, timing, reflexes and coordination, they are also very good for “forced hand speed” exercises. Hitting quickly is quite easy if you only hit when you feel like it. Unfortunately, this never happens in real battles. In real fights, you are always FORCED to throw punches, even when you don't want to. Since you throw these punches out of panic rather than as an act of your own intentions, these “forced punches” wear you down faster. So let's go back to the pneumatic bag and the stretch bag, they force you to hit even when you don't want to. No matter how tired you are, you MUST hit the bag.

The pneumatic bag and the stretching bag also have their own exceptional qualities. The pneumatic bag develops arm endurance and shoulder endurance. The stretch bag helps improve accuracy and timing. This projectile forces you to constantly react quickly and think quickly. Learning how to work a punching bag is an art in itself. I'll save that long explanation for another day. For now, just know that these implements will improve your hand speed. Perform 2-3 rounds on the pneumatic bag and stretch bag.

Resistance Training for Speed ​​Muscle Development

Push-ups (Explosive Speed)

Push-ups, when performed with speed-oriented technique, can help you add speed to your punches. Since everyone's hands are different, you need to find the perfect fit for where to place your hands and how low to go. Focus on speed, not strength. You need to finish this set FAST!

TRICEPS PUSH-UPS

• Because of my long arms and thin frame, I prefer to do push-ups where I only go down a third. This means that I only work the triceps in this “stretch” phase of the push-up. I do about 10 short sets with only 10-15 reps each. Once again, I only work at the top of the pushup to maximize fast speed and try to explode with each pushup. Focus on going down fast and going up fast (most people go down slow, go up fast). When you pause, pause at the top of the push-up, not the bottom.

PUSH-UPS WITH MEDICINE BALL

• Lower yourself into a push-up position, but place one hand on the medicine ball. Once you do a push-up, quickly move your body to the other side of the ball, resting your other hand on the ball. Do push-ups as fast as you can. 3 sets of 15 times. Another variation you can do is to take 2 medicine balls and place them at a distance wider than your shoulder width. Keep one hand on the ball and the other hand on the floor between the balls. Once you do a push-up, you move your body to the side, so both arms are constantly moving to the side and to the center. (If you need a more detailed explanation of this exercise, leave a comment). Again, 3 sets of 15 reps.

COTTON PUSH-UPS

• Another type of pleometric style pushup that I like is the clap pushup. You can do 3 sets of 10-15 push-ups with clap. What is important is to spend a minimum of time in the bottom push-up position. You don't necessarily have to fly high, but just make sure you don't spend too much time with your arms bent at the bottom of the push-up.

Resistance Training for Speed

Harnesses

You can also develop fast punching speed through harnesses and isometric training. The harnesses apply constant force as you throw punches. This constant resistance allows you to develop speed and explosiveness throughout the movement. Regular weight training cannot do this because the weight is only heavy at the beginning. Once you push the weight out, your momentum makes it easier when you throw your arm out. Swimming can be a very good aid to resistance training because the water is constantly working against you.

Isometric Workouts

Isometric training is a type of training in which you apply force, but your body does not move at all. But how can you apply force without moving?! You can do isometric arm training by walking up to a wall and getting into a punching position where you could theoretically punch the wall. Now push off the wall for 10-15 seconds, 3 sets at a time. You can stand at different angles that simulate different punches and target different muscles (chest, shoulders, triceps).

The theory behind isometric speed training is that you train your arms as if they were rubber bands. You train your arm muscles to store energy so that as soon as the hold ends... SNAP - your arm flies out like a charged rubber band.

Return Muscles

The speed of the arm's return is something that MANY boxers miss in speed training. Everyone loves to work the striking muscles, such as the chest and triceps, but rarely does anyone work the return muscles, such as the back, lats, and hamstrings. What many boxers don't realize is that the return phase is half the movement of a punch, so being able to get your hands back faster allows you to punch again much faster!

I've also noticed that many beginners do nothing more than work on the bag in training. The bag is a strong object, meaning if you hit the bag, it will always spring your arm back, which does not train your return muscles. Sure, you can easily work the bag for 10 rounds, but what happens when you spar? After you miss just a few punches in the ring, your arms will be completely tired and you won't know why. That's because you're not used to missing and you're not used to punching through the air, and your return muscles (back, back of the shoulders, and lats) aren't developed to bring your arm back quickly enough.

The best exercises to strengthen the reflex muscles of the arm:

A fight with a shadow

• You're constantly throwing punches through the air while shadowboxing, which forces you to use your muscles to bring your arms back. Try shadowboxing at 100% speed with gloves and you will understand how weak your recovery muscles are. You don't need to add weight or do anything else. Even regular shadow boxing will help you balance your back core muscles with your front core muscles.

Pull-ups

• Pull-ups are a great exercise for the back and lats. Do 3 sets of 6, 8 or 12 reps. Whatever you can't do, just do it. Now your upper body will no longer look so hunched over.

Stretching Exercises

• I'm too lazy to list all the names of the exercises. Any exercise that simulates the motion of throwing your arm out should do the trick. I have TRX Suspension bands at my gym and they work great for this, but lowering the rope or stretching stretch ropes will also work.

Stretching

Loose, relaxed muscles have the potential to move faster. Don't fight with pain in your shoulders or body. Make sure you do good stretches and spend significant time warming up your muscles. Even on days when you don't train, try to stretch. Many of the fastest fighters I have met are often the most flexible people I know. (I wrote an article about .) FYI, you should stretch AT LEAST 30-45 minutes before each workout and then another 10-20 minutes at the end of each workout. Professional boxers, and perhaps elite athletes, usually do this at double the rate.

Final Thoughts About Hand Speed ​​Exercises

Speed ​​starts from the head and ONLY THEN in the body...

If you can't think fast, you'll never be able to move fast.

...be that as it may, your body can't box on autopilot. Relax your mind, concentrate and stay focused, but be aware of everything that is happening around you. Don't focus on every single shot. Try to focus on the whole combination or the whole bunch. Each combination of strikes has its own purpose, whether it is to get in close, or to land a hook to the body, or simply to force the opponent to defend himself, to create space for himself to escape.

Oh, and one more thing. Don't try to do every exercise above on one day or every training day. Use several variations and focus on one thing a day rather than everything every day.

Good day, Soldiers! The next article of our project will answer a question that sounds something like: “How to increase the impact speed”? That is, we will try to describe the corresponding training, the exercises of which allow you to solve this issue very, very effectively.

The exercises below are typical of secret clan combat systems and are practically unknown in our time. The reason that “old exercises instead of new ones” are described here is that they are much more effective than modern ones. As a result, the fighter will be able to raise his speed capabilities to a very high level.

At one time, having an interest in modern methods of increasing the speed of strikes, I looked at a sufficient number of sites and blogs. What immediately caught my eye was the uniformity, limitedness and lack of creativity of the exercises that migrate from site to site. But what was really in abundance was various medical terms, formulas and other crap that didn’t help a person one iota closer to the desired goal, that is, actually helping a fighter increase the speed of his strikes.

From my point of view, a person is burdened with an abundance of “leftist words” solely for the reason that they cannot offer anything concrete in return. This is especially noticeable in books on the Kadochnikov System: you open a section devoted, for example, to the issue of psychological preparation and you literally begin to “drown”: terms, some theories, formulas, etc., etc.... How many times have I tried to “wade through” all this, but the brain simply “blurred” and began to fall wildly into sleep.

If this continues in the future, then such a method of presenting material will finally discredit the system, since the “degree of trust” in the IC has long been “sweeping down like a rapid jack.”

In short, “The higher the speed, the more technical actions will be carried out per unit of time, the less chance the enemy has.” The increased speed of striking, accuracy and endurance, multiplied by compliance, will give a completely new quality to absolutely any attacks, since the enemy will not have time to react at all. In essence, these four components are an almost universal formula for self-defense without weapons!

There really will be no equal! After all, having learned to work at speed while observing the principle of “free touch distance,” you can easily block, dodge or avoid any attacks delivered from a greater distance. After all, the enemy will need to take at least a small step in your direction. The combat path lengthens, and accordingly, the effectiveness of the attack decreases: both in terms of speed and surprise.

Below are seven highly effective exercises. You can sweat over the first four alone, even until you lose your pulse. The fifth, sixth and seventh are practiced exclusively with a partner. I know that for many, finding an intelligent partner is a very difficult task, but the issue must be resolved in a positive way, because only in this case will progress take leaps and bounds.

But at the beginning, before the exercises, descriptions will be given of the location of the zones, the massage of which, although the speed of impacts does not increase, prepares the muscles and ligaments for this kind of work, significantly reducing the risk of injury.

Before we start talking about increasing the speed of any strokes, I will describe a preliminary massage that must be practiced in the first few months of training before you master the skill of high-speed movement “as such.”

Its task is to prepare muscles and ligaments for upcoming high-speed loads. And you need to practice it every day quite often: up to ten times. Of course, each such micro-training is not very long: so... about a minute or two. The main thing is, “it was a mistake,” as they say, but always with internal concentration on the essence of the exercise. Such concentration in the future will significantly increase the effectiveness of massage actions, since the appropriate mood is developed

1. Working on the area of ​​the sixth-seventh cervical vertebrae.

Finding this zone is very simple: if you tilt your head forward, the most protruding vertebra will appear on your neck. Below it, at a distance of approximately the width of the palm, stimulating work is carried out, which perfectly prepares the tendons and muscles of the body for future speed and strength work. The massage is performed with rather harsh rubbing movements of the palm interspersed with small taps with the fist, however, carried out within the limits of comfort.

2. Working on the area under the navel.

The impact is carried out with fingers, slightly bent and folded so that their tips form, as it were, one line: that is, they do not stick out relative to each other. These unique platforms, formed by the fingertips, are used to tonize by providing a slight vibrating effect on the zones and points below the navel immediately behind the navel and at a distance of up to three cuns on both sides of the body. As you do these pressures, feel a kind of muscle belt encircling the body.

3. Working on the leg areas.

The areas that should be worked on are those starting immediately behind the knee joints: above and below them. The movements must be quite powerful and must be performed with appropriate fist shapes, simultaneously from both sides in antiphase.

In the same way, the zones located at the width of four fingers from the lower protruding bones of the ankle are being worked on, outside and inside.

4. Working on hand zones.

First of all, mention should be made here of such a method of increasing the speed of strikes as transverse strapping of the palms. The palms are tied in the middle and periodically clenching them into fists, the person achieves stimulation of the zone, which is located on the side of the edge of the palm in the depression when the little finger is bent.

Massage actions are also carried out on the wrist joints, interspersed with their strong compression: as a result, the bones should seem to come out a little from the joint capsules.

5. Working on the elbow areas.

Working on painful areas located above the elbow areas from the outside and inside, approximately in the same way as was done when massaging the knee areas, as already described above. These zones are detected when the forearm is bent at ninety degrees, with the palm facing up. With the other hand we clasp the elbow joint a little higher and look for two rather painful areas and then work on them.

This is the first exercise in the series “how to increase the speed of your strike.” Its essence is to “increasingly” make any movements that you can think of. You learn to move at speed “in general,” and not just along a specific trajectory. The breathing is as follows: you first forcefully breathe until a weak feeling of oversaturation of the body with air arises, and then, with a gradually increasing speed, you begin to move - at the same breathing rhythm.

There are no restrictions on movement, but you should remember about the tendon-muscular system. Remember in the same way as there is a high probability of losing your heart. Therefore, the exercise should not be forced: after all, in order for it to be considered completed, you must be able to move at the maximum possible speed for about fifty minutes, and this often takes several years.

How is speed work usually performed in different sections? A person first studies some kind of combat movement, and then begins to hone it for speed. But the main “jamb” of this method is that it develops a certain trajectory, but what is “on the sides” remains untouched.

You cannot truly increase the speed of your strikes by practicing only some individual actions. It is necessary to work with all the movements that the human body can make, and it remains to be seen what movement may be required in combat.

In the exercise described, almost all muscle groups of the body are worked out, which, by the way, is very important in a “street” situation, where there is no conditioning, but very often “accidents” to which you are looking for the corresponding “key”.

Five undeniable advantages of the exercise:

Specific endurance for combat is formed. It will be enough to learn to move at speed for at least five minutes and there will be no competitors in the fight. No running can replace this type of training.

The speed itself will be several times higher than that of the enemy. You will be faster than boxers and this is not an exaggeration!

The exercise removes the well-known feeling of “hitting hard”: the limb seems to be filled with cement and does not obey volitional orders.

You can start building speed now, rather than waiting until you’ve mastered a certain shot. After all, speed is developed on the basis of already existing natural human movements.

People who are far from martial arts can train for speed in this way. Just don’t rush: health comes first!

This exercise also perfectly increases speed: not only of strikes, but also of movements in general. This type of training has already been described in detail in, as well as in the “Lessons”. Only in the article was it presented in the form of an intuitive qigong complex for beginners, but this should not be confusing, since many exercises are multi-sense and give the desired effect, depending on what the performer is focused on. During the training, if he listens to his own feelings, sensitivity, perception, and energy will develop. He will begin to concentrate on the work of muscles, various aspects of the work of the tendon-muscular system and other wisdom - and now he is already working on the movements themselves, developing their smoothness, continuity, and the ability to switch from one movement to another.

By practicing this exercise for quite a long time, you can work out absolutely all body movements very efficiently and, most unexpectedly, significantly increase their speed.

However, the surprise here is only at first glance. After all, when you work on movements, you polish their trajectory. A trajectory is a set of micro-movements, or rather, their absence, since the main movement has not yet been staged. By training, you develop these same micro-movements, as a result of which the movement proceeds in a well-established manner, which means its speed increases.

It is very easy to check the movement for micro-movements. To do this, it is enough to make any movement at a very slow speed. If you notice that when performing a movement, it moves as if with small jerks, swaying from side to side and other, not entirely incomprehensible “effects”, then this means only one thing: the movement is “raw” and the body does not listen to the brain, constantly trying "turn to the side." Hence, it still requires elaboration, including at slow speed.

Just don’t laugh) It’s funny, of course, chasing insects, but if this activity will help increase the speed of strikes, then why not? In addition, having mastered the exercise, you can easily intercept whatever you want: a falling leaf of a tree, some piece of paper, as well as enemy attacks. In addition, many technical nuances are realized, for example, the need to “hunt” in a lower position, otherwise there will be no reserve for movement.

When you learn to catch an insect, the exercise can be significantly complicated by setting yourself the task of hunting with certain combinations of fingers. Such training simply perfectly develops fine motor skills of the fingers, forcing the necessary muscle fibers to work, which is very important for activating the cerebral cortex.

Training worthy of Bruce Lee! The essence of the exercise is to hold an object, release it, carry out an attacking lunge and manage to intercept the falling object before it hits the ground! The attacking lunge is carried out with the hand that holds the object.

This exercise can be mastered in stages, starting with holding a light object, because it is much easier to intercept it in the reverse movement: in fact, a brick will fall faster than a fountain pen... And a fountain pen is faster than a piece of paper... And a piece of paper is faster than a feather... Starting with a feather and By slowly increasing the weight of the object being held, you can increase the speed of your own attacks for many years due to the fact that the requirements are becoming more stringent all the time.

This type of exercise is good because it is impossible to “slide” or work “carelessly”: either you managed to intercept the object and it did not fall, or you did not have time and it crashed to the surface.

An excellent exercise that helps build literally super speed. Its meaning is to have time to touch your partner at the moment when he blinked. Your partner blinked - you touched him. You need to learn to fit in that short period of time while your partner’s eyes are closed.

It seems to be a game, but the combat meaning is obvious: when a person blinks, at that moment he, therefore, does not see: after all, his eyes are closed. It is during this short period of time that a blow is delivered, for example, a cutting movement of fingers across the eyes. Or a lunge in the throat. The benefits of the exercise are undeniable. After all, you ensure that your blow will be invisible to the enemy. And in fact: how can you notice it if your eyes are closed for a brief moment of blinking? And in order to complete the strike, you simply need to fantastically increase your speed capabilities. Another advantage of the exercise is that a person blinks almost unconsciously and, let’s say, chaotically, which will add an element of naturalness to your training.

At the same time, the skill of carrying out a blink attack will also be developed: the person blinked - you managed to strike at that time. Of course, in order not to bring down everyone, an appropriate attitude is needed, where is peaceful life and where is the combat situation.

As I already said, if the principle of “free touch distance” is observed, the person being attacked will not be able to defend himself “in principle.” We will use this effect to significantly increase the speed of our strikes.

True, there is a small nuance here. When you develop protection from such a distance, the partner conducting the touch strikes needs to stand at a distance slightly greater than his “reaching” distance. Ideally, he should be at such a distance that you can defend against about half of his attacks at full speed. After all, if your partner works from the “reaching” distance, then you will not have time to defend yourself from a single blow, and then what is the point of the exercise? What’s the point if you miss “touch attacks” over and over again, batting your eyes every time and swearing terribly?

Of the main points, the following should be noted. You will have time to defend yourself from attacks only if you abandon the standard arsenal of defenses and begin to act with the movements that your body will generate as it tries to avoid pain. Pain is the second point and it is necessary, otherwise the body will not activate its protective potential inherent in it by nature. And we remember that there is no need to hit as hard as you can - spontaneous defense can be activated simply by scorching slaps on the skin.

Another interesting exercise from the series “how to increase the speed of a strike” and, unlike those described above, it is quite often mentioned in sources devoted to martial arts and hand-to-hand combat. Your task will be to have time to take something from your partner’s palm before he clenches it into a fist. Accordingly, the palm does not have to be placed at the same level all the time (usually this is the level of the belt), but it can be at the level of the head, shoulders, etc.

This magnificent seven exercises will allow an interested person to increase the speed of his own strikes, raise his speed level to a level that will be perceived by many as incredible. Moreover, the more you progress in the art of expanding your speed capabilities, the more interesting discoveries will be made. For example, when fighting a duel, you will simply be amazed at how much the enemy’s movements resemble the movements of a sleepy fly. But to achieve this effect, training and practice are necessary. And subsequently it will be impossible to relax, because there is no speed limit.

In addition, knowledgeable people say that over time, when speed capabilities exceed a certain level, a person will begin to perceive the world around him somewhat differently. Whether this is true or not, we’ll see, but the fact that working at speed already expands the range of perception of the world around us is a fact. There was a time when I didn’t train and, accordingly, my speed dropped sharply. So, the impression “in life” was that I was shackled, literally “a man in a case.” Of course, people simply don’t notice this, because they live with this feeling all their lives, but as someone who is familiar with other conditions, this “psychophysical tightness didn’t hit me at all.”

Finally, the time has come to touch on one nuance regarding increasing the speed of strikes. A skill where the body is trained for speed and can move quickly is not enough. It is also necessary to develop a “trigger” for the speed itself.

What it is? I’ll explain with the example of a car. Everyone knows that in addition to such a characteristic as the maximum possible speed, a car also has another indicator. This is the time that the car needs to spend to reach the same speed declared by the manufacturer.

As if there was already an article on this topic. Absolutely the same thing applies to humans. In addition to the speed itself, a person needs to learn how to “gain it” as quickly as possible. That is, you need to learn how to quickly switch to combat speed from a “cold” state.

How to learn this trick? One possible solution is controlled emotion. As an example, here we can cite boxers sparring. So, if one of them misses a small blow to his own pug, then he, accordingly, has some kind of emotional outburst, due to which the necessary activating substances are released into the blood. This leads to the fact that he will reach the required speed faster than his opponent, who has not yet “grabbed it”.

In a real fight, it is highly not recommended to miss the enemy’s blows, and therefore it is necessary to learn other methods. One of these methods is the ability to swing the “emotional pendulum.” In everyday life, the skill of emotional development is even more valuable than in battle, since a fight is a rather rare phenomenon. And in life, the skill can be used in many cases, for example, to quickly wake up or relieve drowsiness.

There is no particular point in going into the details of such a buildup for two reasons, because: a) To begin with, it would be good to understand the above information. b) Some nuances of such work have already been described in week twelve.

5. Articles a short summary:

1. The given list of seven exercises taken from the arsenal of ancient clan combat systems, plus a small massage complex borrowed from there, will allow a hand-to-hand fanatic to raise his speed characteristics to a level unattainable for others.

2. The ability to fit an attack within the speed limits of the enemy’s blink will allow you to carry out attacks with wild speed. Trained combat endurance allows you to maintain a high-speed pace for a very long time. Taken together and taking into account the principle of “free touch distance”, the fighter’s personal motor sphere will expand significantly, which will lead to the ability to carry out lethal attacks from a slightly greater distance with the same effect: as a result, it will be impossible to defend against them!

3. An unexpected bonus will be the effect when any enemy movements begin to be perceived as if they were a snail's.

4. But all this is subject to real training. But real speed training is accompanied by microtraumas and strains of muscles and tendons (the above massage will help here), as well as liters of sweat, which is also unpleasant. In addition, there is a phenomenon of mental nature: a person treats speed exercises as very hard work. That is, he simply does not like “speed”, it is unpleasant for him. From my point of view, this is the body’s subconscious defense against the upcoming exit from the “comfort zone.”

To increase strength you need to work on speed.

Here it is worth remembering physics lessons and the formula: force = mass * acceleration.

In other words, you have to train explosive or starting strength - the ability to exert maximum strength in an instant, to overcome significant resistance at maximum speed.

Intramuscular coordination is largely responsible for this, so explosive strength is important for team sports, sprinting, boxing, as well as powerlifting and weightlifting. It is noted that the inclusion of exercises by athletes in their training programs to develop power and explosive strength makes them less vulnerable to injury.

It is necessary to train explosive strength in large muscle groups: legs, chest, upper back. Only one exercise should be performed per group at a time.

Explosive strength training will not only make you more powerful, but will also push you to new heights in terms of your figure. For example, they can cause growth in the diameter of muscles that were inactive due to adaptation to normal loads.

What exercises should you use to build a training program?

1. Exercises of a ballistic nature (throwing, jumping, etc.).
2. Squats.
3. Weighted lunges.
4. Running up the stairs.
5. Weighted/dynamic step exercises.
6. Exercises to develop dexterity.
7. Sprint.

It is believed that exercises that are aimed at developing leg muscles improve the explosive strength of the entire body. And programs for training the starting power of the chest and back muscles act specifically on these groups.

Sudden movements and jumping are contraindicated for diseases of the joints and spine. It is also important to have initial physical training, for example, experience in the gym for six months and trained core muscles (abs and lumbar).

Training principles

The following principles can be used in one program:

1. The principle of speed. During your workout, use a weight that you can do no more than 6-7 reps with. Perform the first phase of the movement as quickly as possible, “exploding”, and return to the starting position as slowly as possible. Do no more than 2 approaches. Work according to this principle no more than once a week;
2. The principle of progressive rest. Set the weight with which you will only do three repetitions. Do them, then rest for 30 to 45 seconds. After the next approach, rest for 45 seconds to a minute. And after the third time - a minute - one and a half. Then complete round 4;
3. The principle of progressive loading. With each workout, increase the number of approaches and working weight.

It is important to “listen” to your body and, if unpleasant or painful sensations arise, analyze where they come from. If necessary, reduce weight or stop training. It's always better to stop than to miss several workouts due to injury.

Training for explosiveness in the bench press

Prepare a weight - 60-70% of what you could squeeze just 1 time. Perform exercises in 3 sets. To increase the load in the future, add weight, not sets.

Classic press

Take your starting position on the bench, take the barbell from the racks, extend your arms and, while inhaling, smoothly lower the barbell until it touches your chest. With a sharp exhalation, squeeze the top out as quickly as possible, then lower it back three times slower. Perform 6 – 10 repetitions. Even if the speed slows down each time, still try to do the exercise at maximum speed. For variety, you can use rubber or chains.

Squat press

Take the starting position: straight back, half squat (110-120 degrees), head in a natural position, look forward. Raise the barbell sharply and at the same time straighten your legs. The movements of the arms and legs must be strictly synchronized. Perform 3-6 repetitions in 1 set.

Half squat dumbbell press

Take the starting position: straight back, half squat (110-120 degrees), head in a natural position, elbows pointing forward. Raise the dumbbells sharply and at the same time straighten your legs. Halfway through the rep, change your arm position so that your elbows are turned outward. In this position, squeeze all the way. Perform 3-6 repetitions in 1 set. This exercise will also engage the quadriceps. Can be performed with weights.

Leg Explosive Strength Training

Prepare a weight of 55-60% of the maximum.

Box squats 60 cm

The height of the box may be different, the main thing is that squatting on it completely imitates a squat without support: the thigh-shin angle is 90 degrees.
Legs wide, toes turned to the side at 45 degrees. We squat on the box, relaxing our hips and buttocks. Then we rise sharply, eliminating the “spring effect” (we don’t spring, we don’t push away from the box). You should also not lean back or swing to get up. We perform 2 repetitions - 7-9 approaches with a break of 30-45 seconds.

Box squats 60 cm with band

We install the rubber in line with the legs at the moment of lifting up, the place where the rubber is attached is clearly under the barbell (under the weights). At the top the rubber should have almost maximum tension, at the bottom it should be weaker. You can complicate the program both by increasing the weight of the barbell and by tightening the rubber. We perform 2 repetitions - 7-9 approaches with a break of 30-45 seconds.

Jumping from a squat onto a box

The position of the legs is the same as for squats. We install a 60 cm box for the seat, and after 2 meters - another, 1 meter high. We swing our arms and make an explosive jump from a squat onto a box, landing on our toes.

You can make it more difficult by the distance at which the jump box is installed. You can increase it gradually during your workout. And when the maximum distance is set, you need to make 5 jumps in this position. Rest between jumps for 10-15 seconds, perform the maximum number of repetitions.

Jumping from a squat onto a box with weights

You can pick up a medicine ball and gradually increase the load, finally jumping with weights. Rest between jumps for 10-30 seconds, perform the maximum number of repetitions.

High jumps with a spring

Set the obstacle to the maximum height you can jump to. We squat into a deep squat, push off with our hands and jump onto the surface. Rest between jumps for 10-30 seconds, perform the maximum number of repetitions.

Pull-up explosiveness training

Dips

They need to be performed with weights for 8-10 repetitions - 3-4 approaches.

Pull-ups on the bar

During the exercise, you need to “throw” yourself up, and then lower yourself as slowly as possible.

Deep pull-ups

It is necessary to sharply lift yourself up to chest level, while maintaining the body position strictly perpendicular to the bar - thus maximizing the use of your back. Perform 3-5 repetitions for 3-4 sets.

Coming out with force

Pulling yourself over the bar to below your stomach with a sharp grip. Pull yourself sharply above the horizontal bar, then bend your wrists and squeeze yourself above the horizontal bar. Perform 3-5 repetitions for 3-4 sets.

Concentric pull-ups

They eliminate eccentric loading, which is the most effective way to train explosive strength. Pull yourself up sharply, and then immediately jump onto the floor or box, bypassing the lowering phase using muscle tension. Perform 3-5 reps in 3-4 sets.

Hello, dear readers of the site. Our conversation today will certainly be interesting and useful for men and women, since, in addition to the sports component, it touches on such an important aspect as effective self-defense. Pumped up ones certainly look impressive. However, sometimes it is not impressive enough to avoid or resolve a conflict or acute situation. Agree that from this point of view, training punches will be the ace in the hole that will help resolve the issue in your favor.

From a sports point of view, exercises aimed at developing punching power, as you will see later, are strengthening, train endurance, reaction and much more. Interested? I'm sure so. Then change into your training clothes and follow me.

You can do most of the exercises yourself, and if you have dumbbells and a punching bag, we can do it at home. Therefore, I suggest not to sit for a long time and go straight to training.

How to achieve surprise

Let's start our lesson with making your strike as unexpected as possible. Try from a relaxed standing position, at the sound signal, to sharply gather and strike. How's the reaction? Is he limping? Then work on it in this way, trying to minimize the gap from the signal to the completion of the blow. Carry out a similar training, replacing the sound signal with a touch. Ask your household to help with this. The goal is the same - to reduce the gap to a minimum. Naturally, this is how sharpness is developed.

Another great exercise for speed is hitting the newspaper. Ask someone to hold it or simply attach a sheet of newspaper to the clothesline with clothespins and try to hit it as hard as possible. If at some point you managed to break through the sheet with your fist, you are a master of sharpness and speed.

I advise you to do this kind of training with two or more people, as there are exercises that will require the help of a partner. Is your friend nearby? Well then, remember boxing. Even if you haven’t done it, you’ve definitely seen such exercises on TV or in movies.

If you are in a serious mood, then get boxing paws. Let your partner, after putting them on, change the position of his hands all the time: higher, lower, further, closer. The main thing is not to exceed the strike distance. In turn, try to hit as quickly and sharply as possible so that your partner does not have time to withdraw his paw.

Also try to strike to the body, while your partner unexpectedly jumps back sharply. You need to have time to get your bearings and hit before your partner jumps out of the area where you can reach him. Do you agree that this is a great speed workout?

How to achieve punching power

To achieve a knockout effect, in addition to speed, it is also necessary to train the power of the blow. This is where push-ups will come to our aid. Do push-ups on your fists, on your fingers, with clapping. Starting position – hands are shoulder-width apart, maybe a little wider. When lowering, try not to spread your elbows, but to move them along your body. You need to do push-ups sharply, quickly.

When working with the bag, try to punch it. Don't hit it, but hit it inside. Another good exercise is to swing the bag and throw counter punches. When performing any exercises with a punching bag, take care of your wrist.

Incredibly useful both for a strong punch and for the endurance of the whole body. Start with a weight of 1-1.5 kg. Take dumbbells, stretch your arms in front of you and begin to quickly swing: up, down, left, right. Do 3 sets of 3 minutes, spending 30 seconds on each swing direction. This training not only strengthens the shoulders, making them as resilient as possible, but also raises the pain threshold. How? If you do these 3 by 3, you will understand.

You can also shadowbox. Also, with dumbbells in your hands, perform various combinations against an imaginary opponent. The longer the training, the stronger and more powerful the blows will be, the higher the speed without loads, the more resilient and rhythmic you will work.

How to harden your hands

By the way, a very valid question. Indeed, hard, hardened outer parts of the hands are important for knockout. This is where push-ups come to the rescue again. We have already done push-ups with fists. Now try to do the same exercise on the phalanges, on the knuckles. I'm telling you for sure, it will hurt at first. Therefore, start such activities, for example, on a towel.

Over time, the surface on which you do push-ups should become as hard as possible, and the pain should completely disappear. Such training will also protect you from unnecessary, unnecessary hand injuries, and this, you see, is important.

Feeling the strength behind you, the ability to hit an opponent with one sharp movement of your hand, certainly adds a lot of confidence. However, try to apply these skills exclusively in sports, and resolve conflicts as peacefully as possible in each individual situation. Believe me, this will not make you respected less.

Strengthen your health, train your body, remember to warm up and breathe properly. I don't say goodbye, because tomorrow we will meet again at the same place. See you.

In order for a blow to become more powerful, you need to understand how its force is generated:

• technique, impact trajectory;
• speed;
• body mass.

Setting up equipment

It is the technique of striking that primarily affects their strength. If you want to succeed in this, then you need to contact a coach who can explain to you what trajectory your arm or leg should follow, when you should tense or relax your fist as much as possible, and how the body should behave at the moment of impact. Let's look at some points further.

Feet

1. Should be slightly wider than shoulder width.
2. The heel rises first.
3. When hitting, the foot must be turned in the direction of the hand movement.
4. When striking with the right hand, the left foot is in place, and the heel of the right is raised and vice versa.

• Your knees should be slightly bent and your body weight should be shifted forward.
• Rotate your hips towards your opponent at the same time as you strike.
• Full body movement upon impact, with a close throw of the arm, is more effective.
• Never reach forward, sharply turn your torso.
• When swinging, do not move your arm back, as this can easily expose you.
• The fist must be clenched as tightly as possible upon impact.
• Exhale with each stroke.

All of the above requirements must be met simultaneously.

The technique can be improved throughout your life, from which the blows will become stronger. Pay attention to this component as the main one.

Developing strength, speed and explosive energy

Kicking the ball

Find some free space to do this exercise. Try to find a heavy ball that boxers use in training. If you don't have one, use a basketball one.

Initial position: feet shoulder-width apart, body straight. Raise the ball high above your head. Hit the ball hard on the floor and catch it after it bounces. Repeat the exercise at least 15 times.

If you live in an apartment, then it is better to refuse this exercise, otherwise you may break the ceiling of your neighbors.

Jump Squats

Initial position: stand straight, feet shoulder-width apart, arms at your sides. Squat down until your knees are level with your hips. Jump up as much as possible while raising your arms. Repeat the jumps until you run out of strength (for a better effect, you can pick up dumbbells).

As for the upper body, the triceps, back muscles and shoulders play a big role for a powerful blow.

Pull-ups

When doing pull-ups, you should keep your hands slightly wider than shoulder-width apart. If desired, you can hang weights on your belt. Try to do as many pull-ups as possible.

Push ups

Try to keep your hands as close to each other as possible. Don't arch your back, keep it straight. Push-ups develop the triceps, back and chest muscles. The bench press works on the same principle. To strengthen your hand, try doing push-ups with your fists.

Reverse push-ups

Find a bench, stand with your back to it, lean on your palms, squatting slightly. Start lowering and rising on your hands. Perform three sets of twenty times.

Raising the kettlebell forward

Place your legs at your sides. Take the kettlebell with one hand and hold it between your legs with your arm straight. Bend your legs slightly at the knees. Sharply jerk the kettlebell forward to a level of 90 degrees relative to the body. At the highest point, your back should be straight. Repeat for up to eight kettlebell raises with one arm. Then switch hands. You should feel tension in your muscles.

Jerk

The exercise is similar to the previous one, with the only difference being that the weight is now raised above your head. After 8-12 repetitions, change hands.

Snatch and jerk

Place the weight between your legs. Place your hand on it, pushing your hips back. Pull upward sharply, positioning your arm so as to throw the weight over your shoulders. Now use a push to lift it above your head. Return to the starting position. Do ten lifts of the weight with one hand.

Lifting a kettlebell up from a seated position

Place the weight over your shoulder in a squatting position. Place your left hand forward, this will help you maintain your balance. Lift the weight up. Wait a second, then do a second lift. Change hand. Make sure to keep your calves and buttocks tight.

Lifting a kettlebell from a lying position

Lie on your back, take a kettlebell in one hand and lift it. The hand should always be in a vertical position. From this position you need to try to rise. First bend one leg, then the other. You can help with your free hand. Do the exercise about ten times.

Two kettlebell push

Place two weights on your shoulders. Inhale, then jerk both weights above your head. Slowly lower them. The abs should be tense during exercises.

Other options for developing impact force

• Use a wrist expander regularly. Buy the hardest implement and work alternately with both hands. Be sure to squeeze the expander sharply, applying all your strength. The exercise helps develop the interdigital muscles and forearms. As a result, the fist will become stronger and more powerful.
• Every day, jump rope with your hips high. Try to reach your chest with your knees.
• Exercises with a sledgehammer are no less effective. Take a tool (it’s best to do this near the garage) and start hitting unnecessary tires. During the exercise, exactly those muscles that are involved in striking are activated.
• Ask your partner to help you. It is necessary to work on your “paws”. Hit as if the target was a few centimeters further than the paw. Try to penetrate the projectile as if through it. This exercise will help you not lose speed and hit your opponent harder.
• The most effective blows are the ones you least expect. You need to hit unexpectedly so that the enemy does not have time to react. The “shadow boxing” exercise will help you develop speed and sharpness. Perform the exercise daily for at least ten minutes. Additionally, you can add 1-2 kg dumbbells to your hands.
• You can use a rubber band or cut straight pieces from a car tire. Tie one end of the material to a wall or something that is securely fastened. Take the other end in your hand and strike, resisting the back pressure of the rubber band.
• To develop an explosive strike, you can do push-ups on your fists and palms off the floor. Three approaches of ten times are enough.
• To increase your speed, try jumping. Start with one hit and gradually increase. So, it should be possible to deliver 3-4 blows before your feet touch the floor.

All of the above exercises help develop punching power, make the muscles and tendons of the arms stronger and more resilient. If you do them regularly, the results will be noticeable within a week.

A strong blow is necessary, but it should only be used for defense. Always be aware of the consequences that may arise.

The Importance of Hitting Accuracy

No matter how strong your blows are, if they are delivered to protected areas, they will be of little use. It is important to hit vulnerable spots. From an anatomical point of view, knockout is a critical load on the cerebellum. An impulse from the central nervous system shuts down the body. A direct impact on this center of the brain is carried out by a blow to:

• jaw;
• temple;
• the back of the head.

In addition to the head, there are other vulnerable spots, the impact of which can demoralize an opponent. A powerful attack on such zones interrupts the normal functioning of the body, depriving the enemy of consciousness and capacity:

• liver– “depot” of blood and blows to this area cause spasm, suffocation and loss of consciousness;
• solar plexus- a large bundle of nerves, an accurate hit guarantees a temporary cessation of breathing and makes it impossible to act;
• under the heart: powerful penetrating impact with a fist or foot leads to tachycardia, blockage of the respiratory center, and sometimes cardiac arrest;
• lower abdomen and groin- no comments.

The knockout threshold is individual for each person, but it is known that even a blow with a force of 150 kg can knock out an opponent if it is delivered precisely and suddenly. And for the lower part of the jaw, 15 kg is enough! In classical boxing, they teach you to hit the following vulnerable spots on the human body: