Training at home ?

Handspeed- shadowboxing
Power- Heavy bag
agility - jump rope
footwork- speed ladder

 

10-15 second heavy bag punching "sprints" are good for hand speed too.

 

depends on what equipment you have.

Put agility and footwork= skipping
Footwork= Speed ladder and just normal repetition of proper movement
Hand speed= hard to work on because of weighted punches/ shadow boxing throwing shots as fast as possible is terrible for your elbows
Punching power= correct technique, lower body strength exercises and explosive core rotation exercises

 

I do this in my yard quite a bit. Sometimes ill just do a mile run, then 10 rounds of shadow boxing, then a little circuit. I think shadow boxing is underated by a lot of people and can be helpful for all the above to differing degrees, even power, not so much swinging you arms right through etc but working on footwork , hip rotation etc that gives power

 

I agree 100%. Intense, fundamentally correct shadow boxing is a tremendously effective workout. A little bagwork, skipping, floorwork, and some running and I think its all you need. Plus some sparring if you plan to compete.

 

I suggest you to do a variety of workouts which include sparring, mitts, shadow boxing, double end bags and jumprope.Instead of using heavy bags double end bags should be preferred as they will make you more accurate and will help you to train your reflexes.

 

I do 21 minutes workout on heavy bag equivalent to 7 rounds and before that i do 100 pushups for the warm up i lost 7 kg in a month.

 

There is ony one way out of this home workout. Squats....Squats....Squats. Once you start increasing reps keep on adding more weight to it. Use a regular bagpack for holding the weights to your body. I've done that in this shitty pandemic. Lost almost 17 pounds in 2.5 months.

 

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And then listen to this:

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