Originally Posted by cambay411
Speed bag, heavy bag (4 rounds each at least). Do some shoulder exercises with wieghts like military press (once a week). Run with 5 pound wieghts in your hands. Take 10 pound dumbells and raise them straight out in front of you or to your side while keeping your arms straight as many reps as you can. When your on the heavy bag, speed bag or mitts do burn outs the last 30 seconds, meaning punch as fast as you can for the last 30 seconds.
Im doing burnouts at the moment, 3 minute rounds, at every minute a 10 second burnout, so i have to fight through fatigue so 3, 10 second burnouts each round lasting 4-5 rounds
I do alot of skipping burnout same as above but skipping, springint on the spot for 10 seconds, also alot of general spring work, just needed some conditoning for my arms