Shadow Boxing with Dumbells - Workout

[Nak-Muay]

Hi guys,

I was wondering what you think of shadow boxing weight weights? At first I was a bit against it because I'd read it teaches you to punch down, etc, etc. However after having found a scientic study the other day I have been giving it a go during the week and found it to be both physically and mentally a really good workout ESSPECIALLY if you have a hand injury and can't punch the bag.

Round 1 x 3 minutes - Shadow box with 5ib weights (last 15 seconds punch straight and as fast as you can)
Rest for one minute, your shoulders should be killing you :P
Round 2 x 3 minutes - Shadow box with 3ib weights (Last 20 seconds punch straight and as fast as you can)
Now your shoulders should feel tired but loose
Round 3 x 3 minutes - Shadow box with no weights (Last 30 seconds punch straight and as fast as you can)
The last round should be scarily easy and you should be punching as fast and hard as you can.

The first week do this just once, the second week do it twice a day.
The third/forth week do it twice, twice a day.

Usually the first round will have me struggling about 90 seconds in and I wanna drop the weights! The last 15 seconds is pure torture and is like a fire in my shoulders!!!

I hear bands could be utilized for a simular benefit, however I have looked online and the shadow boxing belts are about £50.00 in British currency, which sucks!

[wagon]

just use a resistance band round your back mate. job done.

[Nak-Muay]

Maybe, however you can't vary the resistance and I read this study from Ross Boxing that said the best way to build power is pyramids of 3 x 3 minute rounds with the last 15-30 seconds being all out.

[aaronwillis]

i use these half circle ones from tesco really good weights

[Mulholland]

Maybe, however you can't vary the resistance

you can get different thickness bands.

[Alex Gold]

From my knowledge of it, if you do punching with weights they'd better be light and you'd better be hitting something, not shadow boxing.

[Alex Gold]

you can get different thickness bands.
From www.absolutegolduk.com/shop.html of course!

[stapesmk1]

From my knowledge of it, if you do punching with weights they'd better be light and you'd better be hitting something, not shadow boxing.

With a dumb bell you are working against gravity when you need to be resisting a linear force opposite (antagonistic) to the direction you wish to exert force.

You get a burn in the shoulders as they are isometrically holding the weights up. You never notice a burn or fatigue in your core.

Definately better to use resistance bands that will provide opposing force to the punches you are throwing.

Stapes

[Alex Gold]

Depends how heavy the dumbbells are - Verkoshanky himself recommended punching with dumbbells to me, that's the only reason I'm giving it a second though myself!

...but of course, by bands! :D

[Alex Gold]

Here's the info:


Yes, the too heavy dumbbells could interfere with patterns for normal boxing.

For this reason it needs to choose the optimal weight for every athlete in relation with his physical preparedness level and body weight.

Vasily Filimonov normally uses Shadow Boxing with dumbbells of 250 g to 1 kg.

In the Shadow Boxing with the use of elastic resistance on the horizontal plane the regime of the muscle work is not specific because it is not ballistic.

[dunny]

stick your gloves on, they weigh a fair bit and you'll have them on during the fight anyway, might aswell get used to them in training, then use resistance bands aswell. you can adjust the resistance of a band just by stretching it more, they're very easy to adjust, just take 2 steps forward from where you were stood on the previous set. also with bands, it sort of adds resistance itself the further your arm extends. i cant remember exactly what its called but its the same reason big bastards use chains for bench press and that

[Duchman]

i was giving a sneak peak at a famous boxers training camp...

He was hitting the mits/bag/jumping rope. With reebok wristweights on.THey even did body sparring with it.

when the cameras came, they did it off realy quick.. And the pad work looked superfast ;)

I have tried it out, it burns in the shoulders arms, but also in the core and legs. If you throw body shots etc with it.
hopefully this wont get me killed lol

[taffdragon]

a lad down the gym has somekind of body harness on with elastic resistance bands attached to it to simulate the same thing. looks good, but dont know if it helps a lot though.

[Nak-Muay]

It is called the V max shadow master or some shit like that, just crazy expensive at like £60

[Alex Gold]

I was experimenting the other day, and one of the tubing I sell with a knot strategically placed in it could be looped round the back and used for pads/boxing quite effectively.

[bigleeroy1]

qestion for alex.
i have some resistance bands with handles at the end but they are to long to do shadow with really would you just tie a not in them to make them shorter. would i wrap them round my back would this be very effective for resistance in all shots or would small weights be better do you think?

[Alex Gold]

I just folded it in half and tied a knot about 2-3" from the middle, then just loop it round the back. It still provides a nice smooth resistance that doesn't 'kick in' too much. Obviously it's best for straight punches but does give some resistance for hooks and uppercuts too.

Weights are another option, although as noted previously they would need to be very light.