Speed Training

What does speed training mean without a frame of reference?

Imagine a bullet train that goes 200 miles per hour and ant that goes 0.03 miles an hour. Obviously the bullet train is faster, right?

Not necessarily. Take the train off track, and it will derail and cannot move at all. The snail becomes faster. Without the frame of reference of the track, speed means nothing.

In sports, an 100 meter sprinter may not be able to cut and turn as fast as a soccer player. An American football player may tackle well, but ask them to dive in an MMA match, and their head may get bashed in.

In fitness equipment, jump rope drills cannot help you deliver a fast, high side kick. And ladder drills or cone drills have nothing to do with increasing punching power.

Speed training is the track in which you wish to improve your speed. Speed training equipment build the track for you. The first element of speed training is to evaluate yours strengths and weaknesses.

A dislocated shoulder like the one during the process of healing Is restructured internally. I need to b careful with the ligaments in high-speed punching techniques. On the other hand, I have not limitations with my legs.

I am choosing my speed training protocol and my speed training equipment like rdx jump rope, I consider these step.

1- Without over complicating it, I write down what I want to accomplish by my drills. I am not going to write down something general like “faster footwork.” Instead, I write down something like, “I want to develop faster footwork and fakes to confuse the opponent in a match.” By remembering that fake is part of your winning match strategy, you practice it in your drills.

2- Resistance training is part of my speed training. This doesn't mean I want to become a power-lifter or a bodybuilder. It does mean that I recognize the limitation with shadow boxing. Again, I don’t over complicate things. A set of inexpensive rubber bands may be enough. With a bit of research and some imagination, you can attach rubber bands in ways that match exactly what part of your body and in what position must develop speed.

3- Deceleration training. The most stress is placed on your ligaments during the deceleration. Speed training includes both accelerations and deceleration techniques. Don’t focus on acceleration so much that you forget how to declare. The same ligaments that help you transfer incredibly fast contraction power of your muscle to your bones are the same ones that get stronger during deceleration or eccentric phase of the motion.

Deceleration ties into retraction. A fast punch that cannot be retracted quickly leaves you open to a counter attack including grabbing.

Expand your vision of what speed training is. Then choose the drills that help you reach your outcome.

Ankle Weights And Martial Arts

Logic is a function of the brain that improves with data. You can gain data in two ways. The first is by reading detailed information without omissions. The second is through experience.

Unfortunately, it is hard to recover from some experiences. I prefer to gather detailed data before experimenting.

Ankle weights and wrist weights is an example of how logic may completely backfire if you don’t think it through.

The idea of using ankle and wrist weights in martial arts is to improve the kicking and punching speed.

It seems to make sense that if you can strap a 10 pound weight to your ankle, practice kicking with it, you would be able to kick faster when you take them off.

There are three missing pieces in that theory.

First, when you add weights to your ankle, you create a separation within your ankle joint. The ankle weight is resting on top of your foot pulls the foot away from your shin bone. Your ankle is designed for compression force as you stand, walk, run or jog on it.

Your ankle is not designed to be pulled. In fact, many of effective grappling techniques are based on locking and creating separation in the ankle to force submission. Second, by adding an ankle weight, you create additional force on your knee joint that increases the gap. This is not as bad as the ankle but at high-speed kicking, this separation impacts how you’re the muscles around your knee contract.

You could easily lose control over the balance of the muscles that move your knee safely. For example, the contraction of your quadriceps that must be balances with controlled relaxation of your hamstrings is no longer in balance. You create additional force to move the ankle weight without a compensating balance to control the relaxation of hamstrings.

Third, ankle weights shift your center of your gravity away from your naval and hips. Your stabilizer muscles are designed around a stable center of gravity. Once you move that center of gravity, your stabilizer core muscles can no longer work effectively.

Does this mean that you should never use wrist and ankle weights?

No. These three considerations should help you learn and even design your motions to improve your speeds without harming yourself.

For example, instead of practicing a front kick with ankle weights that could easily damage your knee, you can practice straight leg raises which engages your hip flexors and your core. Your front kick becomes faster when your take the weights off.

If you experience pain in your lower back with the straight leg raises, you know your abs and glutes are not strong enough and you need to move to a core exercise with ankle weights like a weighted knee tuck to build up your core.

All this requires that you think through the process, pay attention to your body and don’t jump to conclusions because it seems to make sense.