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Doing speed and strength training together on the same day will not optimize your speed and power and make you slower. However, there are strategic ways to combine them. But first, understand the process.

If you want to get faster, you need to reduce the weight you are moving. As resistance and force goes up, speed goes down. Therefore, speed requires a reduction in resistance in order to move fast. You can simply see this by doing a 1-rep max in comparison to an 8-rep max. Just training strength and heavy all the time, will slow you down. Strength training, lifting heavy is good. It has a place and time. Lifting heavy, using 5 reps, for a 4-week training cycle is perfect start before implementing speed training because it increases the rate of force. However, there has to be a crossover, a transfer.

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FIND A SCHOOL THAT IS CLOSE TO YOU
Looking to get started in martial arts?
Check out our school finder to find a school near you and get started today!

Martial arts require a huge amount of single-leg activity from punching, kicking, and throwing.

Practically every way of moving and transferring force is done from a split stance position pushing off one foot or leg from the floor. And, the same goes with walking, running, and sprinting. Every step requires one leg to move and transfer force to the other. If one leg is weaker than the other then it cannot absorb nor sustain the force being transferred resulting in a slower movement. Let it be known, the faster you move the stronger, more control, and stable each leg needs to be to optimize speed and power, and, transfer it effectively.

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