Shadowboxing with weights

[phaderlanx]

Hey everyone-

I searched the threads, and found some good topics, but nothing too specific...

I was wondering how shadowboxing with weights works? I assume it is pretty straight forward... the thing is I dont have access to a training partner or a heavy bag all the time, or more specificaly-when i want to practice- so i want to see if i am doing it right, or some things i can do to help my speed/strength. I have been shadowboxing (thai shadowbox) with and without weights. I use these 5lb weights on my hands and ankle weights on my legs to practice with. My arms get pretty tired after 5 minutes or so if i push myself... i was just wondering if there are any specific training methods to use, and if so what are they? should i go easier for a longer interval- or harder faster? Its kind of a dumb question, but i want to get my punches and kicks to have more power and speed..... thanks alot

[Thai Bri]

You're going about nit the wrong way mate. Firstly the weigts don't act in the direction that you want to direct power. They are trying to drag your arms downward, whereas you need to send your power horizontally.

Secondly they can crease your joints when used like this.

Build up with weight training, and work out on a heavy bag. That will do you infinitely more good.

[phaderlanx]

I lift weights as well- i just want something i can do when i dont have a training partner or heavy bag available, and this seemed like a viable alternative...

So is it wrong to shadowbox/thaibox with weights period? or is there a more effective strategy to use? If doing this is a bad idea i can always stick to shadowboxing normally, but the weights make it more of a workout.....

this is just something to do until summer rolls around i guess

[Thai Bri]

Shadow boxing can help build spontaneity into your routine, as well as being a good workout in its own right. But holding weights will take its toll on your joints AND teach bad form.

Beef up and punch heavy bags.

But power can also come from speed. Focus Mitt training helps a great deal too.

[gregimotis]

The man is right. Get a heavy bag for power, but don't use weights to shadowbox.

[Thai Bri]

The man is always right.........

oh yes.

[Tom Yum]

The man is always right.........

until he turns left.

[bratvas]

Hi! I expect to get a lot of negative feedback after I post this, but hear me out. Shadow boxing with weight was one of major training methods of old Soviet Union boxing school. If it’s so wrong why is that? If you going to go full speed, use no more then 1lb, and for slow to moderate speed no more than 3lb weights. You will see the difference in explosiveness of you punches not general increase of speed. And, the key is to mix weighted shadowboxing with normal one: one round weight, one round no weight. As to leg weights, do not try to kicks, you will likely injure yourself. Focus on foot work instead.

[Thai Bri]

The Old Soviet Union drugged their athletes to the eyeballs and had flip all care about their long term health.

[phaderlanx]

well it seems that i should stop using weights for shadowboxing... good to know

I knew using 5lb weights was a little much- i couldnt punch as fast, but i made a solid effort to hold form- but if its as bad as you guys say than i shall just stick to regular shadowboxing...

thanks for all the responses

[Normal]

Smaller weight maybe.

I never was a fan of using weights during shadowboxing per se, but I did run across an interesting drill on one of Saekson Janjira's DVD's. I tried it and it will bust your ass.

You hold weights high at your shoulders, he used about 15lbs while I think half of that will work for most people, while kicking pads or bag work.

Remember it’s just the kicking part of course, but after a couple of minutes, trying just to keep your hands up is a challenge. Try going 3 rounds and you'll see what I mean.

It’s just another way of working your endurance in your shoulders and power in kicks, not necessarily for speed in your hands.

Oh and as a side note, take off your handwraps, it just gets too hard to hold on to the weights.

[Karate_is_cool]

I never was a fan of using weights during shadowboxing per se, but I did run across an interesting drill on one of Saekson Janjira's DVD's. I tried it and it will bust your ass.

You hold weights high at your shoulders, he used about 15lbs while I think half of that will work for most people, while kicking pads or bag work.

Remember it’s just the kicking part of course, but after a couple of minutes, trying just to keep your hands up is a challenge. Try going 3 rounds and you'll see what I mean.

It’s just another way of working your endurance in your shoulders and power in kicks, not necessarily for speed in your hands.

Oh and as a side note, take off your handwraps, it just gets too hard to hold on to the weights.

now you've scared me. i gotta do that on sunday

[squidd]

natural range of motion...

i could be wrong but i have always believed in training and executing kicks and punches through a natural range of motion. i think holding or tying weights hampers that natural range of motion. if i may add to the suggestions that are already here, flexiblity training (aside from weights) may help because it will allow you to deliver kicks and punches more explosively.

[dbok1]

Holding weights in your hand while shadowboxing is a great way to build power in your punchs along with strength in your arms and shoulders.

I read through some of the other peoples reply, the whole point of shadowboxing with weights is for upperbody not lower. You shouldn't be throwing any kicks while doing this, and it should only be done for 1-2 rounds at the most.

Start with 1-2mins with a 10lb if you can, then move to 5lbs and then maybe 2lbs if you have them. This will strengthen your upperbody as well as build more power in your punches. Very good training technique.

[darrianation]

Use 16oz. gloves they will give you a good work out. If you want you can use 1.5 lb weighted gloves but be careful not to punch to full extention because you can realy hurt your elbows but don't go any heavier than this.

Generally speaking punching with weights is a very bad idea. Over time micro tears will develop and you will develop over use type injuries to your elbow and they can take a very long time to heal if they heal at all. So any gains you make in the short term In the end it will be counter productive.