Training the twitch fibre muscles for faster punching and kicking
I am after some exercises which work the fast twitch fibre muscles, both isometric and weight training wise. Could you guys please suggest some?
I also wanted to know, when I curl a dumbell I pull it up faster and drop slower and when I bench I push up faster and come down slower, what type of training is this? I am trying exposive movements, but does it train the fast twitch fibres in any way? or if there is a special name for this type of training I would like to know the name.
I would be grateful if you suggest more isometric exercises than ones that require weights simply because isometrics are new to me and I would love to try a whole bunch out, thank you :)
The purpose of wanting these if to be able to punch to and kick faster (if the context helps make more accurate/relevant suggestions).
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I doubt if isometric exercises could improve punching speed – maybe you meant bodyweight exercises? Isometric exercises are ones where the muscle that's working is being held in a constant state of contraction, as in a plank.
Here are some exercises to improve punching speed and power that we use in my boxing class:
Push jabs: Hold a medicine ball so it is touching your chest. Then quickly push it out horizontally with the same fast, snapping arm motion you'd use when throwing a punch. Build up to several minutes of this. You can also work on your footwork at the same time.
Resistance punching: Attach a resistance band to an A-frame or similar at around shoulder height. Face away from the point of attachment. Hold the handle in one hand and throw fast, snapping punches against the resistance.
Explosive pushups: Like normal pushups, but you explosively push yourself up off the ground at the end of each rep. The badasses (not me) manage to clap while airborne.
Heavy bag training: We do intervals, alternating a longer period of lightly hitting at fast as possible with a much shorter period of hitting as hard as possible.
For lower body (kicking):
Tuck jumps: Jump vertically, trying to bring your knees to your chest. Repeat. Great for tabata training. If you have a plyo box, you
could jump onto that instead.
Mini hurdle jumps: We use small hurdles (about 12 inches) for this, but imaginary hurdles would work just as well. Set 4 or 5 hurdles in a line and hop through with both feet at once. These should be clean, strong hop-jumps with no pauses or running steps in between.
Burpees: Just awesome all around. If you do them with an explosive push-up at the bottom and a tuck jump at the top, that's a pretty solid workout.
Lowering a weight slowly then explosively curling it is doing a "slow negative".
For fast punches and kicks you should be working on your basic barbell lifts: squat, deadlift, power clean, overhead press, push press. These are the best method for developing a high power output. Add in some fighter-oriented bodyweight and dumbbell work from Ross Enamait and you've covered all the bases.
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