Speed Training

[Mariokick]

A Method of speed training used in boxing consists of doing 10-12 reps at heavy bag for 10 up to 30 secs with the rest breaks of 5 up to 30 secs therefore the heart can easly reach 200-220 beats..
This drill was developed in Eastern Europe by olympics team coaches several years ago .
It can be used for kicking too.
It works using both the anaerobic alactic system and the anaerobic lactic system.

I'd like to know what you think about this drill as in your book "Science of Sport Training " at pag 181 you reccomend to work maximally up to 8 sec.

I'm looking forward to receiving your answer .
Mario

[Thomas Kurz]

The drills you refer to are for speed-endurance. Maximal speed can be sustained for only a few seconds.

In sports training, like in life, you have to do what you have to do to win. If you see that you have to keep on punching at the highest speed you can sustain for 30 seconds, then that's what you have to do in your training and it doesn't matter that in such exercise you are no longer developing your maximal speed.

BTW, all energy systems are active in efforts of any duration, the difference being the degree of utilization of each system.

[Mariokick]

Hi Thomas

Thanks so much for your clear explanation !!!

Some coaches assert to do this drill with Dumbell (usually 1 to 1,5 kg) instead of hitting the heavy bag.
I think that doing so they get more muscle endurance with less speed than speed endurance.

Let me know which is the best way to do this exercise .

Bye for now
Mario

[Thomas Kurz]

Read my post “Resistance and Technique” (http://tomkurz.wordpress.com/2012/10/24 ... technique/) and you will know what magnitude of resistance to use without adversely affecting technique and speed.

As to the best way of doing any exercise, here is a quote from “New Year, Empty Cups, Full Cups, and No Cups at All” (http://tomkurz.wordpress.com/2013/01/05 ... ps-at-all/):

“To be a real instructor one needs:

— A quick eye to accurately spot what is right or wrong in a technique or exercise, during a single repetition, so the athlete doesn’t go on drilling an incorrect move, or worse, get injured [...]”