Re: whats the best work out for speed punching
Do your 1,2's in sets of tens, changing the following weights in series: 0lb, 1lb, 2lb, 3lb, l4lb, 5lb. then go in reverse order. Do not drop your shoulders or hands, and maintain each rep at Full Speed.
For power, the muscle toning is really a matter of time and it can take YEARS to get a really refined punch. You can easily increase raw strength, but for composite motion (aka punching) it actually takes *much more* time for the tendons to slice between your muscles while they are in hypertrophy. If you want to maximise your existing power, focus on wrist and forearm exercises -that is about the most underrated thing in boxing.