• Beginner Speed Endurance
Shadowbox Jab Burnout
Why This Matters for Boxing
Pure speed endurance — throw as many full-extension jabs as possible in 60 seconds. This burns the deltoids into submission and trains the muscle memory of a sharp, fast jab under fatigue.
How To Do It
- 1Get in your boxing stance.
- 2Set a timer for 60 seconds.
- 3Throw continuous jabs at maximum speed.
- 4Every jab must fully extend — no half-punches.
- 5Keep your rear hand glued to your chin.
Sets
2
Reps
60s max speed
Rest
30s
Pro Tips
- Count your jabs to track progress over time.
- Breathe with each punch — exhale on extension.
- If form breaks down, slow slightly but maintain full extension.