The three routines presented here will encompass the upper, lower, and whole body. Prior to executing these workouts I suggest that you perform a dynamic warm-up in order to prepare for the speed workouts.
The first routine relates to boxing (you can do this without having to use gloves and focus mitts).
For the movement prep, a person can utilize moving around with the emphasis on foot work. You should be up on the balls of the feet when moving around.RELATED: RECOMMENDED PLANS FOR YOU
The next progression would be to move around with the boxing guard position up and throwing a jab punch.
The jab punch is thrown off of the lead hand/leg. It is more of an extension of the elbow in a linear path. Now, the next progression would be to add the cross punch after throwing the jab punch.
The cross punch comes from fist that is back by the ear and then extending the elbow and shoulder you drive the fist forward crossing center line. The objective is to stay light on the feet, and relax when throwing the punches; this will help the person move fast and work on punching with speed.
The second routine will deal with what I call fast feet and presents an opportunity to work on speed and agility.
If you can get your hands on a speed/agility ladder that would be easy and mobile in order to perform the exercises.
If not, then you can create your own by using masking tape as long as it will adhere to the surface you are training on.
Here are three different drills that you can use just to get started and please note that you should be up on the balls of the feet when moving through the ladder for each of the three drills:
1) The One-In Sprint – one foot in each square of the ladder as fast as you can.
2) High Knee Skips – one foot skips in each box of the ladder. Make sure to get a full range of motion by trying to touch the knee to the chest as you skip.
3) One Foot Hops – one foot hops in every square, move as fast as you can, switch feet so that you can work on both sides.
The third routine will deal with circuit strength training in order to bolster speed.
Within each circuit you will perform the movement pattern (when it is concentric/eccentric, for example pull-ups and/or pushups) with a tempo of 1-1-2.
Box Jumps (3 sets, 8 reps) – Step back down off of the box, do not jump back down off of the box, this will help in minimizing the chance of injury.)
Push-ups (3 sets, 15 reps)
Ab Wheel Roll-outs (3 sets, 10 reps)
Rear Foot Elevated Split Squat (3 sets, 5 per leg)
Pull-Ups (3 sets, 6 to 8 reps)
Tubing Pallof Press (3 sets, 15 per side)
Stability Ball Hamstring Curl (3 sets, 15 reps)
Single Arm Dumbbell Row (3 sets, 6 to 8 reps)
Stability Ball Planks (3 sets, 60 seconds)
You can do combinations of the three circuits, one workout could be just Circuits #1 and #2, or another could be circuits #2 and #3, or you could do all three in one workout!
Now you can do the same with pairing up the three routines, like routine one and routine three or routine two and three. The variety and speed of execution of the three different routines can bolster your speed and enhance your fitness endeavors!