High speed strength training for the legs
As already mentioned, explosive strength can be trained with all exercises that are also available for normal strength training. Thus, a wide range of exercises are available for leg training, such as knee bends, lunges, so-called lunges, calf presses, but also adductor and adductor exercises. Exercises such as squats and lunges can be performed either with the body weight and then even in such a way that they are jumped, or with a barbell in an explosive movement until a normal standing position is reached again.
The best way to do this is to watch a video or let a trainer show you how to perform the exercise correctly. For the training of the abductors, a resistance band can be used very well. To do this, you should go into a stance that is a little wider than shoulder width. Now try to move one leg away from the middle of the body against the resistance of the band, beginning to feel the load on the outside of the thigh.
Speed training for boxing
In boxing, speed training mainly refers to punching power, whereas footwork is not so much about speed training. To increase the speed of the fist punch, for example, it is possible to use additional weights in the hands to apply more force to bring the fists forward. Bench press is also an exercise practiced by some boxers.
In addition to normal strength training, this exercise with less weight is also suitable for explosive strength training. With the help of a medicine ball, the explosive power of the punch can also be trained. Beginning with the forearms in front of the chest level, the medicine ball is then pushed against the wall with one hand by the entire arm making a forward stretching movement. A similar exercise can be constructed with a resistance band. With its help, the punching movement of the boxer is made more difficult, so that more force must be applied when executing the punch.
