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Old 01-15-2007, 07:50 PM   #1 (permalink)
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kick speed

Would doing excersises such as leg press, leg curls, etc, on machines, decrease the speed of my kicks?
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Old 01-16-2007, 09:44 AM   #2 (permalink)
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You can actually train for increased explosiveness using those machines. Just do light weight, high reps. And make your reps quick (but still controlled). Twice as long retracting as contracting because that's where you build most of your muscle.

But as far as my knowledge goes, you're fine, as long as you train them right. Look into "fast-twitch" muscle fiber. Find some good exercises under that umbrella, and you'll be good to go.
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Old 01-16-2007, 05:35 PM   #3 (permalink)
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Quote:
Originally Posted by pegcityone
You can actually train for increased explosiveness using those machines. Just do light weight, high reps. And make your reps quick (but still controlled). Twice as long retracting as contracting because that's where you build most of your muscle.

But as far as my knowledge goes, you're fine, as long as you train them right. Look into "fast-twitch" muscle fiber. Find some good exercises under that umbrella, and you'll be good to go.
so high reps of lower weight as opposed to low reps of high weight
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Old 01-16-2007, 05:44 PM   #4 (permalink)
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Wait, why would you want to decrease your speed?
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Old 01-16-2007, 05:52 PM   #5 (permalink)
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Quote:
Originally Posted by Trainee
Wait, why would you want to decrease your speed?
i dont im asking if machines like leg press leg curls and shit like that would decrese my speed
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Old 01-16-2007, 08:30 PM   #6 (permalink)
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100% myth that low weight high reps increases speed. Increasing your hip flexors and you leg power will increase hitting speed and power. That means doing TRUE squats(get two 5 pound plates and put them underneath your heels it will help alot for control) and just use the bar at first and get your ASS BELOW YOUR KNEES. I dont care if you think you can squat 500 pounds if you are not doing true squats your hip flexors are not getting worked. This also pertains to any other quad movement(hip sleds, presses). What my trainer has me do is explode out of the hole aka at the lowest point explode back out and control down.(not crazy controlled)

>> My best advice is get a good trainer if only for a few workouts , I thought I was lifting until I got hooked up with my trainer and every quad workout I am damn near in tears(proper intensity is impossible w/ partnear or trainer).

A good example of my personall hardest workout was around 10 minutes long.
Warmup stretch>>>
Maximum leg press> drop set(remove a 45 each side) > drop set> drop set
Maximum hack squats > drop > drop > drop
Maximum leg extensions(machine) drop drop
Maximum smith squats > drop >drop

10 seconds inbetween sets. This is after four months of intensive training but this is in a dropset week>> other weeks will be super heavy 6-10 reps and once every 3 months or so we do Hungarian( 10 sets for each mass builder aka 10x10 bench press 10x10 squats etc.)

Lallala essentially train smart train heavy and your kicks will go up like crazy(and stretch more then me... because I need to more.)

Last edited by kyle1 : 01-16-2007 at 08:35 PM.
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Old 01-17-2007, 12:45 AM   #7 (permalink)
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im not saying it increases my speed im asking if it'll decrease it
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Old 01-17-2007, 12:55 AM   #8 (permalink)
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NO it wont make you slower
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Old 01-17-2007, 01:23 AM   #9 (permalink)
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As was stated above: Training "smart" resistance training will definitely help. So will plyometrics. Above and beyond that, I would definitely emphasize flexibility and form.

As a reference, let me suggest the following book: The Complete Master's Kick by, Hee Il Cho. It breaks down individual kicking techniques, specific resistance exercises and stretch for each kick also. I know there aren't a lot of TKD fans on the forum now a days, but if you want to learn kicking skills you can't go wrong.
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Old 01-17-2007, 02:02 AM   #10 (permalink)
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Oh... Another thing that I would add: Do a lot of work on building up your core strength. This makes a world of difference for (not only) fast kicks and also powerful kicks. Being able to generate a lot of torque between the rotation of your shoulders and hips is a must for powerful kicks.
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