Speed & Explosiveness Training Help

[iang1510]

Hey guys any help on this would be much appreciated.

So basically my story is I did weight training and bulked up for 4 months and then decided to take up boxing again which I did as a kid. I've got incredible strength as a result of this but now i'm looking to improve the speed and explosiveness of my punches aswell as footwork speed.

Basically, what I would like to know is what is best to improve this without putting on any extra muscle mass? I'm thinking some plyometrics coupled with low weight high rep gym sessions but in all honesty don't know if this is the right avenue to go down.

Any help would be wonderful and also some supplement suggestions if you have any that you find beneficial?

[srobery86]

Your punching speed and footwork will come back with practice, so it depends how many times a week you are going to train?

Other than that, I personally train for strength using low rep ranges, making 3 full body work outs/week, 1 of those being focused entirely on explosive movements. In my experience this has helped me build strength as well as getting more explosive.

I also incorporate skipping into training. Again, this has helped speed up my footwork, hand eye coordination etc.

[Mart001]

learning to power clean will help.

[Chris Baird]

Speed ladder worker, variations of plyo push ups etc they will give you a real snap in your punch.