Speed Power
September 6th, 2011
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How to improve speed and power in boxing?
What kind of training do I need to improve speed and power “strength” when boxing?
Is it a good idea to shadow box while holding weights in my hands
First things first, master your form slowly and gradually build speed you can generate more power from a punch that has good form than one you force. Make sure you have someone watching and critiqueing you when you start or you will build bad habits.
If you decide to shadow box with weights, don’t fully extend your punches and don’t throw full speed or you will hurt yourself even if it’s with light weights.
A little routine I did for a while was 4 rounds 3 minutes each with minimal rest in between
1st round – 8 lb. weights went as slowly as I could with the best form possible
drop the 8′s and grab 5′s
2nd round – 5 lb. weights picked up the speed a hair still focusing on form
drop the 5′s and grab 2′s or 3′s
3rd round – go about 75% speed (still not fully extending punches) really concentrate on bringing your hands back to defensive position.
drop the weights
4th round – go full speed, go all out.
You will be amazed at the results.
To really be able to tell if you are hitting harder you need to actually be hitting something like focus mitts or a heavy bag.
Remember this is the order your training should go
1) Conditioning
2) Form
3) Speed
4) Power
Don’t forget your footwork.
Speed and Power
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