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Speed vs Power

5K views 28 replies 12 participants last post by  18573 
#1 ·
So when I'm doing focus mit/Thai pad drills, I often get a little frustrated at my lack of punching power. Although my trainer does agree that my punches are a little weak, he says to "focus more on speed, power will come with time". So I just want to know how others train, do you focus on speed over power in training? And what do you think is more important in a match, speedy punching or powerful haymakers?
 
#2 ·
yep the trainer is right train speed and power will come by time thats how i train to. and in a match i think speedy punching is better cuz for example if uhave speed and urfighting with a guy withpowerful punches before he can punch you with 1 power punch you can hit him 2 times.
 
#6 · (Edited)
Thanks guys. It is always best to listen to your trainer, but I was just wondering. I'm not sure if I have K.O. power with my hands, I've staggered a few sparring mates before though. All I gotta say is thank goodness for roundhouse kicks, even a wiry schmuck like me can K.O. someone. ;)


Hmm trained 2x a week for about 8 months, went to college so I didn't train for a semester's length, and now I'm on a 5 week winter break and once again I train 2x a week.

5'11, 128 lbs., 18 years old. I also enjoy ice cream, and long walks on the beach.

EDIT* - messed up on my height. 5'8?? What the hell was I thinking, I'm 5'11. :laugh:
 
#4 ·
When you're in his class, do what he says. But even then, it's better to have quick (normal) punches than powerful haymakers. Against a decent opponent, haymakers aren't very easy to land. You're going to need to set them up.. and even then...

Also, you could always work your haymakers on your own time. But its better to have the fundamentals down first. Or better yet, work your normal punches with speed and good technique and eventually they'll be fast and powerful.
 
#5 ·
You need both speed and power to win a fight, that's important to remember. You can't get a KO if you're not quick enough to hit the guy, but you also can't get one if you don't have any power.

That said, speed and power are co-dependent. Basic physics says that F=ma (force = mass X acceleration). The speed of your punch will land with a force that equals its excelleration and the weight behind it.

If you throw faster punches, they will, as a result, do more damage.

Everywhere in the fight game, you need both.
 
#8 ·
dude you're so light. I'm light for my age(16) 5'6-5'7 and i'm 130. Sometimes drop to 128 or rise to 134 tho..-_-' lol

But yea, try gaining mass while retaining or increasing speed at the same time and you'll get that ko power you need.
 
#10 ·
if your looking to train specific muscles to get power in your punch, then focus on your chest, shoulders forearms and abdomen. biceps may make your arms look good, but you practically never use them, especially for striking. don't neglect your legs also, i know a few guys with huge upper bodies, but with skinny legs, i can't help but laugh at them sometimes.
Thats true, your legs are very important as well. Thighs can give you good mass and strength, make sure you work them out just as much. Alot of people think workin the Pec Dec all day will give them Guns O' Steel, but you need a pretty decent core to generate any power.

I hate those dudes who go into the gym and just work their chests and biceps. Skinny Dudes > Top Heavy dudes.
 
#11 ·
Heheheh yeah I do work out the core, I do weighted crunches, bicycles, planks, and the ab roller. Although the ab roller kinda hurts my lower back :\

I got a kettlebell for Christmas but it only weights 10 pounds, so really the only decent workout I can get out of it are shoulder exercises.

Other than that I do (in this order) dumbbell bench press, lat pulldowns, seated rows, tricep pulldowns, that one behind the back dumbbell tricep exercise, hammer curls, seated quad curls, hamstring curls, and of course the little grip strengthener thingy. Throw in the perfect pushup and 3 rounds of bagwork and that's a day for me.
 
#12 ·
Other than that I do (in this order) dumbbell bench press, lat pulldowns, seated rows, tricep pulldowns, that one behind the back dumbbell tricep exercise, hammer curls, seated quad curls, hamstring curls, and of course the little grip strengthener thingy. Throw in the perfect pushup and 3 rounds of bagwork and that's a day for me.
Man, you're in need for a new work out program!
 
#13 ·
Here are a few things to try.

1) Punch Through the Target. Don't stop at the mitt, go all the way through

2) Do Shadow Boxing with Resistance Tubing

3) Pick up a tire from a junk yard and buy a 15 pound sledgehammer and hit the tire. 4 sets of 20 with each arm

4) Get a Medicine Ball and throw it against a wall until you fatigue. After you throw you can mix it up and do sprawls in between

5) Buy some weighted bag gloves like these
http://store.titlemma.com/power-weighted-super-bag-gloves.html

6) and the most obvious, Practice, Practice, Practice
 
#18 · (Edited)
Well I'm training at home for 5 weeks, because I'm on winter break. For the majority of the year, I'm at my college apartment. My house has a small gym in it, with dumbbells and the machine that I do my lat pulldowns, rows, etc. That's where I'm working out at now.

wukkadb said:
Man, you're in need for a new work out program!
wukkadb said:
Also strength. I think MMA fighters should be lifting for strength, speed, explosiveness, and endurance.
Well then, any suggestions? ;)
 
#19 ·
Well I'm training at home for 5 weeks, because I'm on winter break. For the majority of the year, I'm at my college apartment. My house has a small gym in it, with dumbbells and the machine that I do my lat pulldowns, rows, etc. That's where I'm working out at now.
I mean where do you train Muay Thai?
 
#26 ·
Geez that sounds tough. Well I took your advice and read that Ross guy's entire website and scratched my hypertrophy mass gaining plan. I watch his hardcore workout video and he said it's possible to gain mass while doing those strength workouts, so I guess I'll believe him since he gained 12 lbs. in 4 months.

My workout was cut short due to friend's birthday party, but I started out with my usual 3 min. jumprope warmup, then 3x 3 min. rounds of fast paced bagwork. (Ross said you can still do intense anarobic exercise while on a mass gaining program). Then I did Kettlebell swings, lunges, squats, and Russian deadlifts (I think that's what it's called). I then grabbed a 12 lb. medicine ball and did a workout I've seen at the gym - you take it and throw it to the ground, catch it on the bounce, and slam it back down, etc. Then my mom started bitching at me because we were gonna be late, so I quickly did 1 set of max pullups and 1 set of max pushups.

I'm thinking I'm gonna start adding burpees to my anarobic exercises, and medicine ball Russian twists to my core exercises. I'm also going to start doing pushups and dips with a backpack full of books. It's a start I guess.
 
#28 ·
your doin muay thai i assume

any muay thai instructor will take speed over power.....not saying that power isnt important or that this is even what i believe

muay thai guys believe in the idea that speed will ultimately determine the winner of a match/fight

your very light for height.....i definately suggest putting on mass not just for stregth and a harder punch but to help your body out when your getting your ass handed to you in a fight.....

good luck and i hope these posts were of any help
 
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