Sugar Tony Boxing

Whether you are a boxer, mma practioner or simply cross training from your particular sport, greater boxing speed is a great tool to have in your arsenal. Contrary to many armature’s opinions, weight lifting only means bigger muscles, not speed and not necessarily power.

One resource that is becoming more popular in several boxing camps is the burn machine which is an 8 to 12 pound metal bar with two rotating handles. Athletes hold it with both hands above their head (at speed bag height) and rapidly rotate the machine alternating clockwise and counter clockwise.

The traditional speed bag is always a good resource for building shoulder strength, cardio and endurance. People can use a variety of boxing gloves from small 8 ounce to 12, 16 and 24. Many trainers will begin with lighter boxing gloves, move up to much heavier, then back down with the last set of punches being thrown with lighter gloves. Since the student had just adjusted to the 24 ounce gloves, going down to regulation weight makes the gloves feel extremely light and helps to develop greater speed.
Many armatures do not also realize that speed in the hands comes from the entire body, not just the shoulders and back muscles. Working the leg muscles, core group, even the neck will improve speed and stamina. Cardio including jogging and jump rope will help not only hand speed, but being able to place your feet in proper position for an effective strike.

Another tool that is becoming popular are cables that help in increasing resistance. Some boxing stores online or in your local area offer cables attached to boxing gloves. The cables are placed behind the back so when a punch is thrown, the cables expand like a rubber band. This helps to train the muscles to constantly exert force. A lazy punch is launched from the shoulder with an initial force, but momentum, rather than increasing muscle force, is used to keep it going. Cables help train a boxer to continuously push the punch through, from beginning to follow-through (post impact).