Shadowboxing with resistance bands

[MixMartialFarts]

Anyone do this? Is it a good way to train? Do you just wrap the bands around your back as you move around shadow boxing or do you wrap the band around a pole or something and just do slow individual punches? Is it better then shadow boxing with 3lb weights in each hand?

Can someone who has done this please post a link to a good resistant band product to purchase and some videos on how to use them to improve your punches.

 

[MixMartialFarts]

Oh I see in another recent thread now theres some Russian videos of guys doing this.

 

[Stuart0502]

There are studies showing resistance band training does increase speed;

https://www.researchgate.net/public...ab_punch_performance_in_elite_junior_athletes

To be fair actually getting a result is significant. How many guys who you can think of who never increased their speed throughout their career? How often do yo hear that speed is innate and can't be trained?

 

[j123]

I did this before. I found it helped, not too much, but still some is better than nothing

 

[BodybagJohnny**]

I've seen trainers argue that using resistance bands will fuck up your form.

 

[Stuart0502]

I've seen trainers argue that using resistance bands will fuck up your form.

I've heard that as well, I think it's a concern if you do nothing but striking with resistance bands and use too much resistance.

That being said if you think about it, punching with resistance bands is a lot like a sprinter doing resisted sprints. Resisted sprints are pretty much universal in the sprint world despite the risk of it interfering with sprint mechanics. You can see the fastest man in the world training with bands here and other elite sprinters doing single joint exercises that mimic elements of the sprint mechanics;





Genetics are a big factor in hand speed. Not every boxer is going to be as fast as prime RJJ no matter what they train and not every MMA fighter is going to be as fast as Vitor Belfort. That being said resistance bands are one of the only things that actually work IMO.

 

[BodybagJohnny**]

I've heard that as well, I think it's a concern if you do nothing but striking with resistance bands and use too much resistance.

That being said if you think about it, punching with resistance bands is a lot like a sprinter doing resisted sprints. Resisted sprints are pretty much universal in the sprint world despite the risk of it interfering with sprint mechanics. You can see the fastest man in the world training with bands here and other elite sprinters doing single joint exercises that mimic elements of the sprint mechanics;





Genetics are a big factor in hand speed. Not every boxer is going to be as fast as prime RJJ no matter what they train and not every MMA fighter is going to be as fast as Vitor Belfort. That being said resistance bands are one of the only things that actually work IMO.

That's a good point about sprinters.

I started another thread about punching power and mentioned that I do a lot of kettle bell and medicine ball work to improve my core rotation/explosiveness.

I also use a Bulgarian Bag. They were developed by a wrestler to help with big, circular movements like throws. I think they also help with throwing hook. I have a 20 pound one and a 38 pound one. The leather ones are pretty expensive, but I love mine. It was a good investment.

 

[Stuart0502]

That's a good point about sprinters.

I started another thread about punching power and mentioned that I do a lot of kettle bell and medicine ball work to improve my core rotation/explosiveness.

I also use a Bulgarian Bag. They were developed by a wrestler to help with big, circular movements like throws. I think they also help with throwing hook. I have a 20 pound one and a 38 pound one. The leather ones are pretty expensive, but I love mine. It was a good investment.

I think it makes a bit more sense to train for a bit more muscle strength and muscle mass in the core for punching power. On the boxing science instagram page they always say that core mass is the biggest contributor to punching power (not sure what they mean completely, I'd guess they mean core mass correlates more to punching power more than muscle mass in the arm or legs).



In terms of speed though, bands are king.

 

[MixMartialFarts]

That's a good point about sprinters.

I started another thread about punching power and mentioned that I do a lot of kettle bell and medicine ball work to improve my core rotation/explosiveness.

I also use a Bulgarian Bag. They were developed by a wrestler to help with big, circular movements like throws. I think they also help with throwing hook. I have a 20 pound one and a 38 pound one. The leather ones are pretty expensive, but I love mine. It was a good investment.

A Bulgarian bag fuck thats a good idea I should get one of those for my basement gym. They like 200$ on amazon though dam. What kind of exercises to you do with it? Just swing it around your head?

 

[BodybagJohnny**]

A Bulgarian bag fuck thats a good idea I should get one of those for my basement gym. They like 200$ on amazon though dam. What kind of exercises to you do with it? Just swing it around your head?

Yeah, I do swings with it. I also do a clean and squat kinda thing with it. I like to build mini-circuits, so I'll swing the heavier one in circles over my head to failure, repeat with a lighter one, then grab a medicine ball and do slams.

My heavier bag is an expensive Suples bag. I have one of these Titan bags for the lighter one. Much better value and it comes pre filled. The really cheap ones you have to fill yourself.

https://www.titan.fitness/endurance...MIxtX3qael8wIVGap3Ch1O7Ab1EAQYASABEgL_-PD_BwE

 

[Noodles03]

Anyone do this? Is it a good way to train? Do you just wrap the bands around your back as you move around shadow boxing or do you wrap the band around a pole or something and just do slow individual punches? Is it better then shadow boxing with 3lb weights in each hand?
.

I like doing those kettlebell snatches with a really like weight (12kg or lighter) for a rep of 3-5 each arm. Than do my shadow boxing. The kettlebell helped a lot with my snaps when punching.

 

[Noodles03]

Cuz Snap, Pop, Crackle

 

[TheMaster]

Anyone do this? Is it a good way to train? Do you just wrap the bands around your back as you move around shadow boxing or do you wrap the band around a pole or something and just do slow individual punches? Is it better then shadow boxing with 3lb weights in each hand?

Can someone who has done this please post a link to a good resistant band product to purchase and some videos on how to use them to improve your punches.

I used to use these more than 15 years ago. I've picked it up again from time to time. I use the ones wrapped around your back.
There is a definite increase in speed, it's good for tendon power. The issue is that holding the handle of the band is not quite the same as the line of a punch. So the trajectory of the power felt a bit off when translating to a punch although there was still a speed increase. This may be what people allude to about potentially messing up your form.

However it is ideal for developing palm strikes, since the line of power when holding it is basically completely aligned to how you would throw a palm heel. That's what I found.

 

[DoctorTaco]

There are studies showing resistance band training does increase speed;

https://www.researchgate.net/public...ab_punch_performance_in_elite_junior_athletes

To be fair actually getting a result is significant. How many guys who you can think of who never increased their speed throughout their career? How often do yo hear that speed is innate and can't be trained?

I think that hand speed is a thing, but it is also a little bit of a misnomer. It’s almost an illusion, guys that we perceive as having “quick hands” are usually just guys with no tells Who know how to stay relaxed while throwing punches on the offbeat.

 

[lakamas]

dont use resistance bands, you can either do it inside water which is optimal or use a dual cable machine

 

[Poatan Power]

I always feel a lot faster immediately after, but, duh. Idk if it has any actual speed increase from your baseline or how often you have to do it to gain something.

 

[lakamas]

you don't gain anything, it's the same principle as wave loading, you just feel weights lighter after the nervous system has activated all the muscle fibers, normally you don't activate every muscle fiber because not all nerve ending fire but it takes some time to turn the nerve endings off after you lifted heavy weights so you will be lifting weight with more muscle fiber than usual thus feel the weight to be lighter

elastic bands work like the hook law dictates F=kx where x is displacement so the farther away the more force you need to generate which is unrealistic since you need to exert more force at the start of the movement not at the end of the movement in real life!!!

 

[Stuart0502]

you don't gain anything, it's the same principle as wave loading, you just feel weights lighter after the nervous system has activated all the muscle fibers, normally you don't activate every muscle fiber because not all nerve ending fire but it takes some time to turn the nerve endings off after you lifted heavy weights so you will be lifting weight with more muscle fiber than usual thus feel the weight to be lighter

elastic bands work like the hook law dictates F=kx where x is displacement so the farther away the more force you need to generate which is unrealistic since you need to exert more force at the start of the movement not at the end of the movement in real life!!!

You might be on to something about the increases in muscle activation but that being said I’d prefer the evidence of a before/after comparison as opposed to a theoretical idea about the mechanism that might be at play myself.

 

[lakamas]

You might be on to something about the increases in muscle activation but that being said I’d prefer the evidence of a before/after comparison as opposed to a theoretical idea about the mechanism that might be at play myself.

it's not theoretical dude, search on google I'm not a sport scientist so I don't remember the terms, sherdog is the last place you should ask these questions LOOOL

there's no benefit of elastic band shadowboxing, the muscle activation was about wave loading not elastic bands!

what has been tried and tested is shadowboxing inside water or with constant loads instead of linear increases in load! just holding weights tires the shoulders too much so it's not ideal either.

 

[Stuart0502]

it's not theoretical dude, search on google I'm not a sport scientist so I don't remember the terms, sherdog is the last place you should ask these questions LOOOL

there's no benefit of elastic band shadowboxing, the muscle activation was about wave loading not elastic bands!

what has been tried and tested is shadowboxing inside water or with constant loads instead of linear increases in load! just holding weights tires the shoulders too much so it's not ideal either.

I already posted a study in this thread that showed training with bands increased the speed of a jab in amateur boxers.

I’ve seen five or six other studies between boxing, Taekwondo and sprinting that shows the training with bands increases sprint speed in sports requiring “fast limb movements”.

Plus the anecdotal evidence of boxers saying band training was effective for them and the likes of Yohan Blake and Usain bolt using them.

I feel like I’m looking at these before/after pictures;



And you are trying to convince me there was no real weight loss based off a theoretical mechanism involving shrinkage of fat cells.