Speed is everything in combat sports. Whether you’re in the ring, the cage, or just training, a slow strike gives your opponent time to react—and that’s the last thing you want. If your punches and kicks feel sluggish, it’s not just about strength. It’s about training the right way.

Common Mistakes That Slow You Down

1. Too Much Focus on Heavy Lifting
   Lifting weights builds strength, but excessive bulk can reduce speed. Fighters need explosive power, not just raw strength.

2. Lack of Fast-Twitch Muscle Training
   Speed comes from fast-twitch muscle fibers. If you’re only training slow, controlled movements, you’re neglecting the muscles responsible for quick reactions.

3. Poor Technique & Tension
   A tight, stiff fighter is a slow fighter. Holding too much tension in your shoulders and arms can slow down your punches. The same applies to your kicks—if your hips are stiff, your leg speed suffers.

4. Neglecting Resistance-Based Speed Drills
   Resistance training isn’t just for strength—it’s also for speed. If you’re not incorporating banded drills into your routine, you’re missing out on one of the best ways to train explosiveness.

How to Fix It: Resistance-Based Speed Drills

Adding Ji Resistance Bands to your training can help you develop the snap and explosiveness you need for faster strikes. Here are some essential drills:

1. Banded Shadowboxing

• Attach Ji Resistance Bands to your wrists.
• Perform quick, controlled punches in front of a mirror.
• Focus on speed, not just power—keep your movements sharp and snappy.
• Do 3 rounds of 30 seconds at maximum speed.

2. Explosive Banded Kicks

• Strap resistance bands around your ankles.
• Perform front kicks, roundhouse kicks, or side kicks with resistance.
• Keep movements fast—resistance will train your muscles to fire quicker.
• Perform 3 sets of 10 reps per leg.

3. Plyometric Push-Punch Drill

• Wear resistance bands around your arms.
• Perform an explosive push-up, immediately followed by a fast jab-cross combo.
• This mimics real fight scenarios where you need to recover quickly from explosive movements.
• Do 3 sets of 10 reps.

The Bottom Line

If your strikes feel slow, it’s not just about working harder—it’s about training smarter. Fighters need functional strength, not just muscle mass. That means building explosive power without sacrificing agility.

Incorporating Ji Resistance Bands into your routine forces your muscles to work against controlled resistance, making your strikes faster, sharper, and more powerful. If you want to hit harder and react quicker, it’s time to train the right way.