Notice the pros and ex-pros shadow boxing without gloves. They go at different speeds from slow, medium to fast both hands and footwork. I always shadow boxed with 16 oz gloves fast for 3 rounds. I also do a round with 4 lb weights slow to medium speed. Was wondering the training science behind shadow boxing bare hand. Also asking for recommendations of rounds, speed and other recommendations for shadow boxing routine to incorporate in my daily training. I saw the prior video on the round by round shadow boxing which is good. Does anyone have anything to add to that video. I plan to ask my trainer but would like to be educated before I do it.