Originally Posted by Kodanshi
Once you can speed along with that, actual fighting without the weights will enable you to move faster and endure longer sessions.
One word - Plyometrics.
Development of elastic strength through the use of plyometrics
The maximum force that a muscle can develop is attained during a rapid eccentric contraction. However, it should be realised that muscles seldom perform one type of contraction in isolation during athletic movements. When a concentric contraction occurs (muscle shortens) immediately following an eccentric contraction (muscle lengthens) then the force generated can be dramatically increased. If a muscle is stretched, much of the energy required to stretch it is lost as heat, but some of this energy can be stored by the elastic components of the muscle. This stored energy is available to the muscle only during a subsequent contraction. It is important to realise that this energy boost is lost if the eccentric Contraction is not followed immediately by a concentric contraction. To express this greater force the muscle must contract within the shortest time possible. This whole process is frequently called the stretch shortening cycle and is the underlying mechanism of plyometric training.