Adidas Sparring Body
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In this article, I'm going to tell you what you need to do to increase your punching speed whether it's for boxing, Thai boxing or MMA. One thing to keep in mind is that punching speed is much more than the time it takes for your fist to go from A to B, anyone with experience knows this. To increase your punching speed you have to look at your overall game, there are no quick solutions and the painful truth is that anything gained in the art of combat involves a lot of hard work. Now, hard work doesn't mean you have to discount being smart, and it is possible that you are currently focusing your efforts in the wrong way. So, read what I have to say, make the adjustments that are required, and I guarantee that you will increase your punching speed.
1) Throw twice the amount of punches you are currently throwing per workout - to punch quickly you need to punch efficiently, and throwing lots of punches is the only way to communicate with the muscle fibres that perform this action. It's too bad you couldn't just send them an email telling them to pick things up, but unfortunately, in order to become more efficient you have to throw thousands of punches. In order to punch efficiently, you need the least amount of muscle fibres to activate in order to execute the action, and you need the surrounding muscle fibres to relax so that the necessary fibres can function without restriction. Repetitive sport specific movement is the only way to accomplish this.
I would say that most good amateur boxers throw about 200 punches per 3 minute round, some of the best can crank it up to 300 punches per round. If you're putting in 6 rounds on the heavybag, some double-end bag work, speed bag, shadowboxing, and focus mitts, then you are probably going to hit somewhere in the 2500 punch range. Now consider that some top pros are throwing 5,000 - 6,000 punches per workout. If you want to punch fast, throw a lot of punches. At the end of the day, efficiency = speed
2) Punch fast when you train - Imagine running four sets of 400m against a few of your friends. Let's say they consistently run it in 1:15s and even though you could run it in 60 secs, you opt to run each set at 85% and come in under 1:10 secs. You could probably do this all day long and not get tired. Now, throw in a guy who runs it in under 55 secs and watch what happens to your energy levels as you try to catch him. I guarantee you'll tire out in a couple trials. Everybody has their threshold for speed, and if you consistently train at 85% of your max punch speed then you can expect to punch at 85% of your potential. Too many fighters punch at 85% in the gym, and gas out in the fight when it's all on the line and speed really counts. Try to constantly push your speed threshold. To be fast, you have to train fast.
3) Work on your footwork - Some people don't realize this but there is a difference between hand speed in throwing combinations on the inside, and punching speed when closing the distance from the outside. Some fighters are able to rip combinations together with lightning speed, but are at a loss when they are on the outside against an opponent with fast feet. If you are fighting from the outside, your hand speed is limited by the ability of your feet to take you to your target, in other words, if your feet can't take you there fast enough your punch will be short. Invest in rounds improving your footwork.
4) Increase your total sparring rounds - I recommend 3 sparring sessions a week if you are not already at that level. Sparring is the ultimate in simulating a real fight situation where speed is paramount. As well, all other aspects of punching speed such as timing, distance, reaction, feinting, and set-ups come in to play.
Depending on your level and your sparring partners, it can be a bit rough doing that much sparring, but you don't have to train like this all the time. Set a period of a few weeks and stick to an enhanced schedule. Needless to say, there are some gyms that advocate sparring 5 days a week up until fight time, I agree with this as long as the fighters are putting in the rest of their work, and not just leaving the gym once sparring is over.
5) Sprints/Tabatas - It's easy to have speed in the first minute of a fight, but the best fighters are able to maintain their punching speed throughout the rounds as the match goes on. One of the best ways to accomplish this is to just simply be in better shape overall and to have your body conditioned to deliver speed over and over again. The most effective way to do this is to incorporate speed work into your training. Try to perform two speed workouts per week. My recommendation is Tabata sets; this is where you sprint for 20 seconds and then rest for 10 seconds. Traditional testing has held this at 8 total sets per Tabata workout, which is already challenging enough, but eventually can try and pick it up to 14-16 total sets and possibly more. If you are just starting out, then 6 sets is a good way to get in the groove.
6) Flexibility - This is the most overlooked aspect of speed. But tight muscles are like tight rubber bands all over your body, they will only slow you down. The more flexible you are in your hips, hamstrings, chest, shoulders, and upper back, the less restriction you will have on your movement. The only thing restricting a flexible body is gravity and the air around you.
For more information check out my boxing vids at - http://www.youtube.com/user/tripleVVV3
JT Van V is an former amateur boxer and coach with over 10 years experience in boxing. For more information check out his blog at http://precisionstriking.blogspot.com/
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The eXtreme Portable Sparring Bag $39.95 Kick butt and take names with the eXtreme Portable Sparring Bag. Unlike other sparring bags that are difficult to move because of their oversized base, the eXtreme is the first truly portable sparring bag. Set it in your garage, living room, bedroom, or even the office. Just 5-10 minutes of punching and kicking (with correct form, of course) and your stress will go away. It is the best form of stress relief you will ever experience, and it’s a great workout for both your lower and upper body to gain strength and speed. |
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Sparring $97.19 High Quality Content by WIKIPEDIA articles Sparring is a form of training common to many martial arts. Although the precise form varies, it is essentially relatively freeform fighting, with enough rules, customs, or agreements to make injuries unlikely, by extension, argumentative debate is sometimes called verbal sparring. The physical nature of sparring naturally varies with the nature of the skills it is intended to develop; sparring in a striking art such as Chun Kuk Do will normally begin with the players at opposite sides of the ring and will be given a point for striking the appropriate area and will be given a foul for striking an inappropriate area or stepping out of the ring. Sparring in a grappling art such as judo might begin with the partners holding one another and end if they separate. The organization of sparring matches also varies, if the participants know each other well and are friendly, it may be sufficient for them to simply play, without rules, referee, or timer. Author: Miller, Frederic P./ Vandome, Agnes F./ McBrewster, John Binding Type: Paperback Number of Pages: 128 Publication Date: 2011/01/20 Language: English Dimensions: 6.00 x 9.02 x 0.30 inches |
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Pro Power Deluxe Boxing Sparring Set. $24.99 This Sparring Set includes everything you need to practice your moves at home. A great way to improve accuracy and strength, as well as toning and defining upper body muscles. Set includes:Boxing gloves.Gel hand wraps.Hook and jab pads.Skipping rope. |
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Sparring Blackbucks $39.99 Bates Littlehales Sparring Blackbucks - Photographic Print |
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Sparring, 1817 $34.99 Isaac Robert Cruikshank Sparring, 1817 - Giclee Print |
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Sparring Elk $39.99 Robert Sisson Sparring Elk - Photographic Print |
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Sparring Elephants $39.99 Anne Keiser Sparring Elephants - Photographic Print |
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African Elephants Sparring $17.99 African Elephants Sparring - Poster |
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Lighthearted Look at Sparring $49.99 Lighthearted Look at Sparring - Giclee Print |
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Impala Males Sparring $39.99 Beverly Joubert Impala Males Sparring - Photographic Print |
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Hippopotamuses Sparring with One Another $39.99 Hippopotamuses Sparring with One Another - Photographic Print |
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Muay Thai Sparring And Training Gears $279.95 Muay Thai Sparring And Training Gears |
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Machine Molded Sparring Shinguard Vinyl $29.95 Machine Molded Sparring Shinguard Vinyl |
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Machine Mold Sparring Shinguard Vinyl $35.95 Machine Mold Sparring Shinguard Vinyl |
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A Pair of Svalbard Reindeer Sparring $39.99 Paul Nicklen A Pair of Svalbard Reindeer Sparring - Photographic Print |
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Bull Moose Sparring, Alaska $34.99 Michael S. Quinton Bull Moose Sparring, Alaska - Photographic Print |
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Male Wapitis, or Elk, Sparring $39.99 Norbert Rosing Male Wapitis, or Elk, Sparring - Photographic Print |
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Sparring Elk Clash Antlers $39.99 Raymond Gehman Sparring Elk Clash Antlers - Photographic Print |
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Black Rhinoceroses Sparring in the Grass $39.99 Michael S. Lewis Black Rhinoceroses Sparring in the Grass - Photographic Print |
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Elk Sparring with Antlers Locked $24.99 Jeff Foott Elk Sparring with Antlers Locked - Photographic Print |
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Detail of Sparring Male Giraffes $24.99 Jeff Foott Detail of Sparring Male Giraffes - Photographic Print |
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A Pair of Young Gorillas Sparring $39.99 Michael Nichols A Pair of Young Gorillas Sparring - Photographic Print |
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Sparring Attwaters Prairie-Chickens $39.99 Joel Sartore Sparring Attwaters Prairie-Chickens - Photographic Print |
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Tommy Burns Sparring with a Partner, 1908 $24.99 Tommy Burns Sparring with a Partner, 1908 - Photographic Print |
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Boxers Jeffries and Berger Sparring Photograph $19.99 Boxers Jeffries and Berger Sparring Photograph - Premium Poster |
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Male Red Kangaroos Sparring, Australia $39.99 Male Red Kangaroos Sparring, Australia - Photographic Print |
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Adidas Game Spirit Cologne by Adidas 24 Hr Fresh Power Deo Body Spray / 97g for Men $7.99 Adidas Game Spirit cologne by Adidas, 150 ml 24 Hr Fresh Power Deo Body Spray / 97g. |
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Adidas Victory League Cologne by Adidas 24 Hr Fresh Power Deo Body Spray / 97g for Men $7.99 Adidas Victory League cologne by Adidas, 150 ml 24 Hr Fresh Power Deo Body Spray / 97g. |
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Adidas Sport Fever Cologne by Adidas Energizing Body Wash Pack Of 2 X / 400 Ml for Men $15.99 Adidas Sport Fever cologne by Adidas, 13.5 oz Energizing Body Wash Pack Of 2 X / 400 Ml. |
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Adidas Team Force Cologne by Adidas 24 Hr Fresh Power Deo Body Spray / 97g for Men $7.99 Adidas Team Force cologne by Adidas, 150 ml 24 Hr Fresh Power Deo Body Spray / 97g. |
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Adidas Sport Fever Cologne by Adidas Energizing Body Wash / 400 Ml for Men $10.99 Adidas Sport Fever cologne by Adidas, 13.5 oz Energizing Body Wash / 400 Ml. |
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Adidas Dynamic Pulse Cologne by Adidas Revitalizing Body Wash / 400 Ml for Men $9.99 Adidas Dynamic Pulse cologne by Adidas, 13.5 oz Revitalizing Body Wash / 400 Ml. |
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Adidas After Sport Cologne by Adidas Hair & Body Wash Pack Of 2 X / 400 Ml for Men $15.99 Adidas After Sport cologne by Adidas, 13.5 oz Hair & Body Wash Pack Of 2 X / 400 Ml. |