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Anonymous
Greetings /fit/,

How would I go about increasing my overall bodily agility/speed for like boxing/martial arts/etc.? I'm talking mainly arm speed and whatnot, so what exercises or routines could help me with achieving this? Thanks.

Pic related, because he is fast.
>> Anonymous
brump
>> Anonymous
Monday

Squat 5x5
Leg Press 5x5
Clean and Jerk 5x5

Tuesday

Dips 5x5
Military Press 5x5
Bench Press 5x5

Wednesday

Rows 5x5
Pull-ups 5x5
Chin-ups 5x5

Thursday

Squat 5x5
Bench Press 5x5
Bicep Curls 5x5

Friday

Deadlift 5x5
Power Clean 5x5
Snatch 5x5
>> Anonymous
Punch stuff?
>> Anonymous
I started boxing 6-8 months ago.

On Bicep/Arm/Upper-body days, I shadowbox for several minutes as a warm-up with weights in my hands. It's a good workout, and I would imagine that it increases arm speed.

Other than that, go throw punches at a punching bag for 30 minutes a day and you'll eventually train your muscles to A.) Endure longer B.) Perform more efficiently, thus moving faster.

Master the technique and always maintain a mental focus as you punch so you don't get lazy.

Also, as>>134598suggested but did not elaborate upon, develop a workout routine that utilizes mainly compound workouts, mixed in with some resistance training.
>> Anonymous
skip rope for the lower body

speed training on punching bag for upper part.
>> Anonymous
>>134598

You're a fucking idiot.
>> Anonymous
>>134790

sure I am, mate.
>> Anonymous
>>134790
?
>> Anonymous
crossfit, religiously. that'll fix you

www.crossfit.com