I thought it was a ridiculous way to train like that until I did that everyday and got better results than trying to "just punch faster". It develops kinesthetic awareness and relaxation which is key to speed. Also after certain amount of reps the punch starts to speed up without trying.
Izmat that is a neuromuscular response to repetition. You are right but presuming the technique has been perfected further adaptions would be required to maximize rate of contraction etc.
Yep do what the russians do. Punch with weight as fast as you can for an interval of 30 secs- 1 min , then switch to punching without weight for 30 seconds. In theory the extra muscle fibre recruited by the intitial heavier load will still be activated when not bearing the weight. Allowing faster contraction. A bit like when runners are held back, then pulled along. Of course good technique and muscle memory comes into play. I also think that working on fast rotation of your core would be good idea. Remember that a punch is a series of contractions not just one or two. So to Howard Raineys youtube, and look at the punching technique employed bu some of his boxers. He's very keen to remove as much wasted movement as possible and nearly all of his boxers are very fast handed.
Theres a technique using a fitball and woodyband, its a reverse biomechanic thing, but very complicated.
Im sure ive heard you speaking against this technique in the past, maybe im wrong. Is it not the case it could cause extra joint stress?
Nope I spoke against the sole use of hand weights- but by mixing weights with no weights it should work in theory.
The video that was posted is good. The first section is like what my trainer tells me. I'll do a couple of rounds on the heavybag, just doing my thing. Then he'll step in and make me go the whole round doing that. 1-2-1-2-1-2-1-2-1-2 for the whole round emphasizing on speed and less on power. Then later if you want, you can do the same thing on the uppercut bag. Whole round, as fast as you can, don't worry about the power, but throw punches.
Many sprint drills are actually in slow motion. Apparently it's to 'stimulate the appropriate neuromuscular action for the range of movement and correct posture'. What i take out of that is it makes perfect sense to practise the movement properly slowly before you start doing it fast. You do this in warm up obviously, cut out wasted movement. I've read Kostya say you just need to punch and not stop, if you want to punch fast it has to be second nature for a boxer to be comfortable with his tools, so be a boxer and lets punches fly whenever possible. You'll see Pacquaio when he trains, he'll throw many excess punches in shadow boxing and so in the ring he always has extra punches ready for you if not on guard. Another important step is being in top condition. You'll find a lot of info around here but i think the benefits of sprinting arn't emphisized enough. When I'm not sprinting and other have said the same, they lose that extra piston when working out.
I've watched Kostya's training video's and a lot of what he does is physiologically incorrect. Believe me. A lot of boxers don't actually have a clue. Sounds daft considering all he achieved but repetitive punching will not make an experienced boxer any faster.