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Tom Kurz' book, Science of Sports Training, has a chapter on speed training. Some of the major relevant points for your question: Sports fall into five groups according to how they require speed. Your training falls into the first of these, "demanding maximal manifestation of all three components of speed [reaction time, time of a single movement, time of ...

Just a small note: I am not a fan of using wrist and ankle weights when training in martial arts for a couple of reasons: It places a large amount of weight out at the ends of long levers (arms/legs), which makes it really easy to hyperextend the joints when doing any kind of technique at speed. Contrary to popular belief, training with a heavy object can ...

A tip no matter what kind of movement you are trying to do fast is to relax the muscles when executing the move then tens your arm/hand when making contact with you opponent so that you don't break you arm. You can't go fast if you tense your muscles when kicking or punching. This is explained here in a more scientific matter: The main issue addressed ...

I just bought some adjustable 10lbs ankle weights to improve the speed of my legs. Currently i can properly perform the stances, shifts, and misc. kicks and footwork with 7-8lbs on each leg. When i train with the ankle weights i also hold a 10lbs dumbbell weight in each hand, which improves me hand speed. This type of training also helps with the main issue ...

Bud Jeffries has a great article on this; http://www.strongerman.com/articles/martial-arts-and-strength/ He's a strongman, not a bodybuilder, so is much more in line with what martial artists should be interested in. He addresses the pros and cons, particularly noteworthy is that with his focus on strength training he doesn't train as much for skill, so ...