Speed is a great asset in boxing, faster people usually win fights. They can punch you 3 or 4 times whilst only getting hit once. Not everyone is fast, but everyone can be fast you just have to train your fast twitch muscle fibres. Some people are born with fast twitch muscle fibres look at Olympic sprinters for example, the speed at which they move their legs is outstanding.
In boxing your hand speed is crucial, one of the simplest and most effective ways for speeding up those hands is by doing explosive push-ups or clap push-ups. Clap push-ups are great after a boxing workout, try doing 3 sets of 10 reps – do a push-up and explode through the upward phase, push yourself up as high as you can and clap your hands, land and repeat for 3 sets of 10.
Barbell snaps are another great way of increasing your speed. Get a barbell and hold it in 2 hands while standing in the boxing position. Snap the barbell out as fast as you can and bring it back to your chest really slowly. Repeat this for 3 sets of 10, focus on pushing the barbell out really fast and retracting really slowly. This will train those fast twitch muscle fibres and in time you’ll be punching a lot faster than before. These workout should be done 3-4 times per week, include them in your workout and I guarantee your speed will increase over time.
