Increasing hand speed and power

[xnfx]

Hey guys, sorry if this has been done to death.

What are your views on increasing hand speed and power? I've been searching the net for some info on different exercises and training views on it, and it seems to vary a lot. Some say that using little hand weights like a pound to a couple pounds will help with speed development. Others say you should do you punching drills without any weights, gloves, etc. to develop more speed. What are your views and thoughts on this, and what methods do you use?

I know some guys use say, 16oz. and up to do bag and padwork to develop more speed and power. I'm one of them. I don't feel like doing pad drills without any gloves, or really light gloves would help me develop more speed, it just feels funny to me. But, i've never really found a definite answer on the subject.

What do you guys think?

Thanks!

[speedbag]

Hand Speed

Hand Speed and Power.

Thread on Rossboxing.com about hand speed * note the post by Ross Enamait.

Punching with Power thread * again, read Ross Enamaits posts.

some workout tips to specifically target Speed with a speed bag

[Warrior189]

Wow that is a amazing. I cant even do the simplist ones.

[johnj]

I tend to see the utilization of the heavy bag differently. From my experience, it is used for developing power and even combinations but not speed. The weight and size is used to provide some resistance similar to that of an opponent. Therefore, you are relying on proper footwork i.e. pivots and body mechanics to effectively move the bag.

The elastic cord works very well for hand speed because the resistance starts from the chambered position which is where you are initiating your punches. It allows consistent resistance throughout all your punches and punch combinations.

John J

[Andrew Green]

Proper technique is usually the best bet, really tighten up everything. Moving more effieciently will make your punches faster, even if your hand speed doesn't change, as well as get you hitting harder. Some tips on basic punches: http://innovativema.ca/forum/view.php?pg=basicpunches

Weights can be dangerous, punching at air with weights can really wear at your elbows. Heavy gloves and focus mits should be ok. Resistance bands are also good. Plyometric training is another option. I've even heard of working out in a pool...

[hanuman]

i agree and disagree with andrew green, i completely understand where you're coming from, and it is true, really wear your elbows, BUT, that's also related to how hard you're going during shadow boxing, i usually shadow box at around lets say 60 percent and really concentrate on keeping my hands up the whole time that in itself has actually helped me build speed when having 10lb wrist bands, but definitely i can see someone injuring themselves just holding dumbbell weights and flailing at the air.