Muay Thai - Weight routine for Power and Speed

[muaythaiforlife]

I've been training muay thai for about two years now and doing weights consistently for 9ish months. I have pretty good power, but could definitely use more speed. Anyone know good sport-specific strength-training exercises for speed? Particularly with roundhouse, but also with boxing. I do all the usuals, I've also tried weighted shadowboxing, which helps. Just curious to see if there's anything I've not come up with out there. Thanks!

[N.B]

Originally Posted by muaythaiforlife

I've been training muay thai for about two years now and doing weights consistently for 9ish months. I have pretty good power, but could definitely use more speed. Anyone know good sport-specific strength-training exercises for speed? Particularly with roundhouse, but also with boxing. I do all the usuals, I've also tried weighted shadowboxing, which helps. Just curious to see if there's anything I've not come up with out there. Thanks!

One of my mates is a kickboxing intructor and he's held special classes where students kickbox underwater (including sparring) with snorkels on. Very odd, although it made for some great pictures. The idea was you trained with the water resistance so when you got out of the water you were quicker.

He could have just been doing this as a fun session rather than serious training, I don't know the details. But maybe it's worth a try?

[Chapel]

Ditch the snorkles and the sparring and the water resistance thing is a decent idea. Swimming burns a lot of calories, so make sure you eat well.

[TRIANGLEFROMGUARD]

I don't like resistance training for building speed, I understand the concept of it I just think resistance training is best used to develop explosiveness. Speed bag, nothing beats the speed bag for developing good speed and flow. A double ended bag is also very good as well as simple drills on a heavy bag. For round house and thai kicks I like just a set of 50 kicks on the thai pads each leg. Not at full power just going through the motion.

For hand speed though nothing beats the speed bag. Well you have to do mitt work as well but you know that already.

[Superman17]

Triangle why do you like resistance for speed? It works really good...

[TRIANGLEFROMGUARD]

Originally Posted by Superman17

Triangle why do you like resistance for speed? It works really good...

No not at al because you have to apply the same amount of force behind a punch it's technically not speed it's explosiveness. Speed can only really be developed by thins like bag work and mitt drills the rest is just for explosiveness and power. Even weighted gloves do not increase your hand speed. It does help with your stamina and somewhat with power but that's it.

[Superman17]

O ok i understand what you mean and, never realized that.

[TKD&JKD]

Originally Posted by TRIANGLEFROMGAURD

I don't like resistance training for building speed, I understand the concept of it I just think resistance training is best used to develop explosiveness. Speed bag, nothing beats the speed bag for developing good speed and flow. A double ended bag is also very good as well as simple drills on a heavy bag. For round house and thai kicks I like just a set of 50 kicks on the thai pads each leg. Not at full power just going through the motion.

For hand speed though nothing beats the speed bag. Well you have to do mitt work as well but you know that already.

I think you might be right for the most part, but then why do sprinters do resistance training like squats. Is it for explosiveness or speed?

[Superman17]

They might do it to build there legs and have that endurance

[Galaktia]

If you are after a way to train power on a roundhouse, an expansion resistive band ((really really big rubber/elastic band)), A tree, and performing a technique work quite well for building power.