I did karate for a long time, our classes involved practising our set punches and kicks prob about 10times each before we moved on to something else.
Untill i started kung fu a while ago i never appreciated just how important repition is for your strenth and speed.
You can lift weights and use expensive equipment all the lib-long-day, but all you really need is a bit of time and motivation to do your punches and kicks over and over till it hurts. as long as u take it easy on ur joints is great for your body, speed and strenght.
"Turn your face to the sun, and your shadows will fall behind you."
"While your looking to hit for points, we are breaking legs and taking you by the neck"