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Training for speed and strength has often been broken up into separate routines for building one or the other, and then combining the two factors in the sport or the competition. However, some of the best speed and strengthening routines will also focus on endurance and mental awareness, which can lead to a phenomenal workout that combines all the key factors.
Boxing and kickboxing are ideal for this type of body and mind connection, but they also test the limits of fitness while building lean muscles. This is because kickboxing especially is a whole body workout that also requires agility and balance in order to get the most out of your muscles. A further benefit is that the cardio aspect of kickboxing leads to strength without bulk, which can further enhance abilities of speed.
Speed And Strengthening Routines That Are Scalable
One major point to look for in a good workout that builds speed and strength is that it has a certain amount of variability, both to keep the workout fresh and to keep the body and mind sharp. With kickboxing, working on the basic moves perfects form, which also leads to lean muscles, while combining punch and kick routines helps to maintain focus.
Although sparing with a partner is one way to always stay alert and work at moving faster, these routines can also be performed alone. This will still give the same benefits, and can also allow you to test your own endurance by setting goals in advance. Performing as many moves as possible in a set period of time allows for a good gauge of speed improvement, while doing combos for as long as possible helps to show variation in strength and speed.
Another good aspect of scalability that comes with kickboxing for speed and strength is the use of weights. Initial training with no weights will still improve muscle tone, while adding light to medium weights can help to build. The weights will also affect the ability to generate faster reactions, and this may be done through pushing against the resistance.
Kick combos can even improve performance for runners and athletes in other sports. These exercises train the body to react quickly from varying points of balance, and are highly effective for strengthening the core, which is where so much of the power comes from.
For a speed and strengthening routine that can be changes every day for added mental focus, kickboxing can be great as a bodyweight workout or as a weighted challenge.