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How to Develop Quick Hands for Fighting with Speed Pushups

November 9, 2002 06:57 PM

I remember going to see Enter The Dragon when I was a kid and watching Bruce Lee throw those lighting fast backfists and hand combinations at Bob Wall, and ever since that time I have been fascinated with developing my own. The following pushup drill is what I have used to develop my own hand speed and muscular endurance as well.

This is not your everyday pushup that is done in a slow and grinding fashion. These are called 'speed pushups' and for a reason. They are done in an EXPLOSIVE, RAPID MANNER; the faster you do these the more benefit you will receive. I use a 3/4 range of motion, which means I do not lock out my elbows. The starting position to be used for this drill can be either at the top at full extension or on the bottom with the chest touching the ground. Once I decided which starting position I would use I watch the clock and time myself for the prescribed number of reps.

Here is how you can calculate your optimal rep count. Test yourself for a max number of speed pushups you can do and train with 50% of that number. Go for 15, 30, 45, or, the maximum of 60 sec. I never saw the need to go over 60 sec. because at that point I was already over 100 reps and the drill started to lose its effectiveness.
The number of sets recommended to start with is 3-5 and, in keeping with the Party principles, none are taken to max. To get the full benefit with this program I would also recommend that it be done a minimum of 3 times a week. Start out slow if you are new to this drill and before you know it you will see the numbers climb in both sets and reps.
And remember: DON'T MAX OUT ON REPS!




Eddie Kowacz is a former Marine and a 6th degree (rokudan) black belt in kardo jitsu ru. In 1993 he was inducted into the World Martial Arts Hall Of Fame as the Instructor of the Year and was featured in Karate International Magazine 's Who's Who in the Martial Arts Elite.

A veteran of law enforcement, Kowacz has served as a corrections officer, a defensive tactics instructor, a PR-24 instructor on the emergency response team, as well as a police sniper on the County Hostage / Recovery Team (S.W.A.T.)

Now retired, Eddie is the husband of very supporting wife Kathy and the father of twins Stephanie and Eddie.

 

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