•• Intermediate Speed Endurance
Weighted Shadow Boxing
Why This Matters for Boxing
Shoulder endurance under load. When you take the weights off, your hands feel like they're on springs. This is one of the best exercises for building late-round hand speed and punch endurance.
How To Do It
- 1Hold 1-2 lb dumbbells in each hand.
- 2Shadow box for 2-minute rounds.
- 3Throw full combinations with defense.
- 4Keep the weights moving — no rest positions.
- 5Focus on full extension on every punch.
Sets
2
Reps
2 min rounds
Rest
60s
Pro Tips
- Never go heavier than 3 lbs — you'll damage your joints.
- Your shoulders should be on fire by 90 seconds.
- Take the weights off and throw 30 seconds of fast punches — feel the speed.