Happy Monday. Last week we went over how to minimize fatigue by adding one simple ingredient to your water. This week we’re back to gaining a workout edge, by learning how to increase your punching speed and stamina by changing one small, but significant thing during your boxing training.
This one’s for anyone who’s in boxing and looking to make their workouts more effective, and their hands faster when the gloves are off.
Let’s get started.
I’ll cut right to the chase – power isn’t everything.
Power isn’t everything…but….Strength x Speed = Power.
And in boxing, if you intend to make anybody stay down on the mat, you need to push your limits and stretch your training in different directions in order to gain overall results. Power, speed, stamina, defense, etc – all are important aspects of training.
If you’re familiar with boxing, you know that by working on one aspect of training (for instance, speed work) you sometimes lose skill or efficiency in another aspect (like power). You also know it’s your job (or your trainer’s, if you have one) to make sure multiple aspects of your training stay balanced and even to make you an overall great boxer.
For those of you who use boxing as a form of conditioning, the same applies to your workouts in general – you’ve got to stretch yourself, effectively and smartly, to get a well rounded physique that does more than just have you look pretty, Princess.
Back to boxing.
I’m a huge fan of the heavy bag.
There’s so much you can do with it, contrary to what most people think.
There’s also one massive thing you’ll benefit from during your heavy bag work outside of the normal standard of what’s required.
I’m talking about gloves. Or more accurately, glove weight.
There’s a general rule of thumb when it comes to boxing gloves – different weights are used for different purposes. Generally, when it comes to sparring you use heavier weight gloves (so you don’t bust your sparring partner up) and for lighter work like focus mitts you use lighter gloves.
I’ll let you in on a little secret: If you hit the heavy bag, and shadow box, with heavier gloves – when the gloves come off, your hand speed will be ridiculously faster.
When I say heavy, think 16 oz. gloves.
Yes, 16 oz.
So let’s say you do, ahh, I don’t know, 3 x 3 minutes rounds of skill work, with 1 minute rest in between sets, 4 x 1 minute rounds of power boxing (1 minute rest), and 5 x 30 second punch out drills (1 minute rest) – all with 16 oz. gloves on – then do you other bag work (double end bag, speed bag, slip bag, etc).
Your arms will feel like cooked noodles and your shoulders and upper back will feel like somebody injected battery acid into them – but your body will adapt, your arms will be easier to hold up for longer, your stamina will increase, and your punches will deliver power with speed – making your opponent not know what in the hell just hit him (or her).
It’s not for the faint of heart – but is it worth it? Absolutely.
Whether military or civilian, your best, most reliable weapon is your body, be it in self-defense or defending a loved one or a stranger in harm’s way.
Military-wise, if you’ve somehow lost access to your weaponry the last thing you have to rely on is your body – so why not train and fuel your body and enable it to be as reliable and resilient as your equipment?
Try doing the little sample routine I just explained, working it into your normal boxing workout, and let me know what results it gives you.
As always just remember to keep things balanced, and you’ll do just fine.
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Drop by next week for yet another great post to add to your workout and nutrition arsenal.
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