Do the "Howitzer Gamble":
Push ups on fists, feet elevated by at least 12 inches. Down to at least 4" off ground every rep but deeper is better.
"As Many Reps As Possible", 30s rest, AMRAP, 30s rest, AMRAP, 30s rest, AMRAP, 2minute rest, AMRAP, 2min rest, AMRAP, 2min rest, AMRAP, 10min rest, AMRAP, 10min rest, AMRAP, 10min rest, AMRAP, 30min rest, AMRAP, 30min rest, AMRAP, 30min rest, AMRAP, 10min rest, AMRAP, 10min rest, AMRAP, 10min rest, AMRAP, 2min rest, AMRAP, 2min rest, AMRAP, 2min rest, AMRAP, 30s rest, AMRAP, 30s rest, AMRAP.
I'm sure you see the general pattern.
You can do 3 more sets of AMRAP with 30 second rests if you want. It is assumed you will limit yourself out of mental fatigue but push yourself every set and each day best you can. This will build mind-body connection because being told to go to failure is all mental fatigue and strength, and the increasing then decreasing rest times really helps in building mind-body. Do this every day.
After a month start doing 1, 000 punches every day in one session. Every week add 500 punches. After you reach 10, 000 punches just keep at it every day. Go ahead and incorporate footwork. Do your best.
For legs I suggest kneesovertoesguy 7 mobility checklist exercises, nordic curl, split squat, and foot lift. You can find the videos in the Body Toughening thread I made. Set a baseline and be consistent in general volume and weight used but adjust reps and sets as you see fit. Just watch his videos man they're great.
After a month your leg muscles will develop, your connective tissue will have developed, and your mind-body connection a bit. You want to keep progressing this but start doing your kicks for high repetitions about 1, 000 total as well. Progress each week by 500 until you reach 10, 000 and be consistent from there.
That's about all you need to do. Speed is repetition and mind-body connection from endurance training.
You may try this:
This can get into a very in-depth discussion as there are various elements and components involved and there is no single answer. I'll just list some basic ideas and see where it goes. Do note that these same ideas apply to blocking as well.