5 secrets of weight training for combat sport

There's a popular myth that weight traing will kill your handspeed. To prove that this statement is rubish I only have to call 2 names: Roy Jones Jr and Mike Tyson, both used wight training in their training programms, and both were the fastest and the most explosive fighters in their weight categories, while Roy was one of the fastest guys of all weight categories of all time. So the answer is: the thing that kills your handspeed is IMPROPER training.

1.You're not a bodybulder, so don do excercises TOO slow, or if you still wanna get a body of BB, do also a lot of exercises for speed and explosive power(more on that later)

2.Be equiped. Lack of equipment can affect your results in a bad way. Buy yourself dumbells of diffirent weights(for example 15, 10, 5, and 1 kg)at least you need two dumbells heavy enough to be used for weight training, and two light ones(not more than 1 kg),barbell and diffirent weight(to be able to do exercises for both strength and explosive power), heavy bag, airbag, double end bag.

3. Relax your muscles after training. If your muscles constantly flexed you can forget about hand speed. For fast punches you need you muscles to be relaxed most of time and be able to be flexed very quickly. After you finished working with weights don't justgo to shower. Make some massage to your muscles, then work on speed bag for 5 mins and then on double end bag for ten mins, finish your work out with 2 rounds of shadow boxing.

4. Don't train with weights too often. Find a Golden Mean. 3 times a week will be fine. Nother 3 days spend for jogging, speed training and so on.

5. Explosive power and speed. Equipment needed to make speed and explosive power workouts. 1 kg dumbels, 25-30 kg barbel, speed bag, double end bag.

With dumbels just do your normal shadowboxing exercises. Do misc combinations. Look after a technique. With barbel do another excerise. Shoot it up like Felix Sturm does in video below. Finish workout with 30 minutes of airbag and double end bag. While working on double end bag try to do multiple punches with one hand, for example two-three or more left hooks in a row, without pause, three jabs in a row. Try to this as quick as possible. 3 lefthooks in a second is a very good.

FELIX STURM TRAINS WITH BARBELLS TO IMPROVE HIS EXPLOSIVE POWER: