I didnt really get speed benefits from training with weights but defo good for endurance. Best thing for me was jabs! I dont do it any more but I used to throw 10 sets of 10 consecutive jabs, then 10 sets of 9 jabs, then 8 then 7 etc, etc...as quickly as possible on the retraction as well as throwing the punch out - all with good form. Then switch and do it all on the other arm! Warm up with shadow boxing first though as you could strain your elbows.
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