The 1-3lbs dumbbells are to condition your shoulders and back muscles so you're longer able to keep your guard up. They have a different usage than the resistance bands which are there to improve your punching speed. So, both are useful tools for training.
This is excactly how I use small dumbells. I move through punches really slowly, blocking, covering up with a really high guard until deep burn, then back to slowly moving arms through a sort of shadowbox. Like you say, only to build stamina for the shoulders.
@@oneinchpunched3661 Just do military press at the gym and sparring/bag work with 16oz gloves, you should be fine "The danger is that by trying to be explosive without impact, you end up stretching your arms brutally into the void, which will generate trauma in the elbows and shoulders, particularly on jabs and crosses. And generally speaking, it's not very interesting because it forces you to slow down your shots at the end of the movement, which counter-productively programs your nerve control. You don't want to have this reflex when you hit a target afterwards. That's another reason why boxing with dumbbells is not recommended anymore" Translated it using a website but should be understandable
I have always felt that it is a training method that feels best when I start up moving slowly with 1-3lb weights doing 5-10 sets of 30 secs to 3 mins whether dumbbells (I prefer dumbbells for this because your just set them down) or small ankle weights even gloves incrementally increasing your speed while focusing on the form and accurate body positioning for every technique offensive, defensive and evasive again for thirty second to three min intervals or sets, then removing the weight and going as fast as possible with out. I always prefer doing 30 seconds to 1 min weight on 1.5 to 3 mins weight off. I sometimes quite rarely though go for a jog or do some sort of extended session activity like shadow boxing and even very low intensity bag work with ankle weights on my ankles focusing on my boxing technique footwork, head hand and arm positioning. I even sometimes use 5lb weights and ankle weight on my ankles and do every technique that I am able to do slowly from just a standing position on a target very slowly and lightly (very low intensity) moving around for 30 seconds to 1 min just moving and touching then pushing through then retracting all exactly as would prefer it to be one hand by the chin and chin tucked behind the shoulder and all the good stuff that comes with really focusing in on perfect execution. Then you remove the weight and do some bag work with the same focus on technique, but with your normal level of speed, it always feels like my techniques are being put into muscle memory is reinforced somehow by the weight not just the slow focused movement. It feels like they have a synergistic effect, I have always done that very infrequently. Maybe once a month or so. I also always avoid full extension with weights and go slow being very precise when I have any extra weight on, while making contact with a target. I am also very careful in general to not be doing full extension while I am doing the faster paced or slower paced version of weighted training. If anything while doing the fast paced I am focusing on the retraction not extension being faster and I do the opposite when using bands which I also do. I would also recommend just using bands if that is what you prefer and focusing on speed with the extension of your techniques.
@@MrArgoth933you dont want to slow down your punches but you want to abruptly change directions and get your hands back in to your guard. And you dont want to push your punches but rather have really snappy explosive punches. So i'd say dumbells could be beneficial for that but you gotta make sure that you stay as explosive as possible. If your muscles and your nervous system are used to do this fast push-pull-kinda movement with weights it will be easier without. Another good method to i find is to do a 3min round of Shadowboxing, the first 2 mins with weights as fast as possible and the last minute without weights. Then you can really feel it
These are insanely useful training tools! Jack Dempsey used these all the time. Crazy how even back then they thought of this. Fast twitch plyometrics for the hands
I did one solo training session with hand & ankle weights, (agility ladder & shadow boxing) and my sparring had a noticeable difference compared to the week prior. I own both but prefer weights because I have to train myself to retract my punches whereas the band sort of does it for me
Another feature of the resistance band is that the resistance increases as you extend through the punch, meaning that you'll need to push all the way through your punches, which is what you should be training, as opposed to just letting momentum carry your fist forward. It ensures that when your fist makes contact, your punch doesn't stop, but carries through to do damage.
Resistance Band tension increases as you stretch it and that makes you flex and decelerate your punch at the point you should be speeding it up. Shadowboxing with weight much over glove weight causes you to tense up your shoulders and mess with your relaxation and form. I think they both should not be used at all for any sports-specific boxing training.
Good point I thought of that issue with bands. I definitely stopped using dumbbells though because of elbow strain. That’s an additional problem besides for the points you mention and can really mess up elbows.
I feel like the bands making you exerce more force in the actual direction of the punch instead of adding extra force upwards like the weight is very nice.
Yup, but you can get around the directional issue by punching towards the ceiling as you lie on your back in bed. You can also use it as anti ground and pound training when all the sensible options fail.
use both simultay. the bands prevent the hyperextensio while the weights continue to work your feet more. the weakness of the bands is they only work the arms but punching coordinates the legs and the arms. the weights adress both
Very good explanation 👍 as an addition I would add that uppercuts with dumbbells might be still useful and safe exercise since there is no risk of hyperextension of arm. What do you think?
These drills can improve handspeed though I feel that especially as a beginner, it's a little hard to develop that kinesthetic awareness of utilizing your kinetic chain when punching with resistance. Personally I would refrain from using these until I get kinesthetically aware with the technique of every punch down pat without resistance so that your body would be well able to coordinate itself with it.
I've been training with "Egg Weights" just because I was curious and hey man I've noticed improvements in my speed and endurance. Just as you said, you shouldn't be going too heavy especially when shadow boxing. I use 1.5 lbs. in each hand when training and that's enough for me to kick my own ass. I do like the suggestion to use the bands so I'll give that a try in the near future.
I like using even heavier weights for training but not very extended periods. Regarding the speed I feel like I get even faster and crisper technique if I do a set of different punches with 15 pound weights, then put them down and do a couple of sets without. Might be a mental effect but the punches feel so light and fast after using such heavy weights. Also I like that weights impede your movement from the start so the start of your punch gets stronger/faster while resistance bands mainly impede your movement at the end. I think doing both is optimal to strengthen punches at all points. With weights tho you need to be extra careful to pull your punches a bit so you don't overextend.
The best evidence for why bands are better than weights is where the resistance is. Bands pull back towards your body and build the muscles that drive a punch towards an opponent. Gravity pulls hand weights down towards the ground. Working with hand weights (especially heavier ones) not only invites injury, but they're pretty much irrelevant for what we want to achieve.
It's apples to oranges here... Dumbells are for strength training building your arms & back muscles. Bands are for speed training, fast twitch muscles & range of motion.
Bands, hands down, weights have inertia that pulls the joints out of position. However I do think the drop grab of light weights out front for shoulder stability is good.
Gabriel, what do you think of drilling and/or shadowboxing with your eyes closed? I believe it can increase proprioception, but I haven't done it enough to be sure. Is it something you have done? Do you think it can be helpful, or is it a waste of time?
@@camerondanchuk5558 I know, but the point would be to make you more aware of your movements. My logic is, when you close your eyes, you can easily pay more attention to the contractions of your muscles while executing a technic.
@overthinker007 I'd reccomend filming yourself while you do it then looking where you're leaving openings and making technical mistakes but if you think closing your eyes helps with the movement then do what works for you dawg
I do it from time to time to better focus on how I'm shifting my weight as I move and throw techniques. Works pretty well I'd say, helped me get a lot more power on my lead hook. I'm no expert though.
Be it bands or dumbbells both will damage technique, and improvements will be largely technique based. If you want more power you need to strength train, if you want more speed yo need to strength train then practice on pads or bag.
true, i feel like kickboxing community is really backward with training methods. Maybe with kickboxing going into Olympics we will start training properly like in other compat sports such as wresling whos got really good strengt training programs.
The 1-3lbs dumbbells are to condition your shoulders and back muscles so you're longer able to keep your guard up. They have a different usage than the resistance bands which are there to improve your punching speed. So, both are useful tools for training.
This is excactly how I use small dumbells. I move through punches really slowly, blocking, covering up with a really high guard until deep burn, then back to slowly moving arms through a sort of shadowbox. Like you say, only to build stamina for the shoulders.
@@oneinchpunched3661 Just do military press at the gym and sparring/bag work with 16oz gloves, you should be fine
"The danger is that by trying to be explosive without impact, you end up stretching your arms brutally into the void, which will generate trauma in the elbows and shoulders, particularly on jabs and crosses.
And generally speaking, it's not very interesting because it forces you to slow down your shots at the end of the movement, which counter-productively programs your nerve control. You don't want to have this reflex when you hit a target afterwards.
That's another reason why boxing with dumbbells is not recommended anymore"
Translated it using a website but should be understandable
I have always felt that it is a training method that feels best when I start up moving slowly with 1-3lb weights doing 5-10 sets of 30 secs to 3 mins whether dumbbells (I prefer dumbbells for this because your just set them down) or small ankle weights even gloves incrementally increasing your speed while focusing on the form and accurate body positioning for every technique offensive, defensive and evasive again for thirty second to three min intervals or sets, then removing the weight and going as fast as possible with out. I always prefer doing 30 seconds to 1 min weight on 1.5 to 3 mins weight off. I sometimes quite rarely though go for a jog or do some sort of extended session activity like shadow boxing and even very low intensity bag work with ankle weights on my ankles focusing on my boxing technique footwork, head hand and arm positioning. I even sometimes use 5lb weights and ankle weight on my ankles and do every technique that I am able to do slowly from just a standing position on a target very slowly and lightly (very low intensity) moving around for 30 seconds to 1 min just moving and touching then pushing through then retracting all exactly as would prefer it to be one hand by the chin and chin tucked behind the shoulder and all the good stuff that comes with really focusing in on perfect execution. Then you remove the weight and do some bag work with the same focus on technique, but with your normal level of speed, it always feels like my techniques are being put into muscle memory is reinforced somehow by the weight not just the slow focused movement. It feels like they have a synergistic effect, I have always done that very infrequently. Maybe once a month or so. I also always avoid full extension with weights and go slow being very precise when I have any extra weight on, while making contact with a target. I am also very careful in general to not be doing full extension while I am doing the faster paced or slower paced version of weighted training. If anything while doing the fast paced I am focusing on the retraction not extension being faster and I do the opposite when using bands which I also do. I would also recommend just using bands if that is what you prefer and focusing on speed with the extension of your techniques.
@@MrArgoth933you dont want to slow down your punches but you want to abruptly change directions and get your hands back in to your guard. And you dont want to push your punches but rather have really snappy explosive punches. So i'd say dumbells could be beneficial for that but you gotta make sure that you stay as explosive as possible. If your muscles and your nervous system are used to do this fast push-pull-kinda movement with weights it will be easier without. Another good method to i find is to do a 3min round of Shadowboxing, the first 2 mins with weights as fast as possible and the last minute without weights. Then you can really feel it
These are insanely useful training tools! Jack Dempsey used these all the time. Crazy how even back then they thought of this. Fast twitch plyometrics for the hands
I did one solo training session with hand & ankle weights, (agility ladder & shadow boxing) and my sparring had a noticeable difference compared to the week prior. I own both but prefer weights because I have to train myself to retract my punches whereas the band sort of does it for me
Another feature of the resistance band is that the resistance increases as you extend through the punch, meaning that you'll need to push all the way through your punches, which is what you should be training, as opposed to just letting momentum carry your fist forward. It ensures that when your fist makes contact, your punch doesn't stop, but carries through to do damage.
Resistance Band tension increases as you stretch it and that makes you flex and decelerate your punch at the point you should be speeding it up. Shadowboxing with weight much over glove weight causes you to tense up your shoulders and mess with your relaxation and form. I think they both should not be used at all for any sports-specific boxing training.
Good point I thought of that issue with bands. I definitely stopped using dumbbells though because of elbow strain. That’s an additional problem besides for the points you mention and can really mess up elbows.
I feel like the bands making you exerce more force in the actual direction of the punch instead of adding extra force upwards like the weight is very nice.
It actually gives muscle control when you try to use your max speed and force
Yup, but you can get around the directional issue by punching towards the ceiling as you lie on your back in bed. You can also use it as anti ground and pound training when all the sensible options fail.
elastic band work outs are great
use both simultay. the bands prevent the hyperextensio while the weights continue to work your feet more. the weakness of the bands is they only work the arms but punching coordinates the legs and the arms. the weights adress both
I've asked on this channel but can you please make a vid on 5 things that make dustin poirier so good
Very good explanation 👍 as an addition I would add that uppercuts with dumbbells might be still useful and safe exercise since there is no risk of hyperextension of arm. What do you think?
These drills can improve handspeed though I feel that especially as a beginner, it's a little hard to develop that kinesthetic awareness of utilizing your kinetic chain when punching with resistance. Personally I would refrain from using these until I get kinesthetically aware with the technique of every punch down pat without resistance so that your body would be well able to coordinate itself with it.
I've been training with "Egg Weights" just because I was curious and hey man I've noticed improvements in my speed and endurance. Just as you said, you shouldn't be going too heavy especially when shadow boxing. I use 1.5 lbs. in each hand when training and that's enough for me to kick my own ass. I do like the suggestion to use the bands so I'll give that a try in the near future.
I use both at the same time (anklet weights & resistance band)
I like using even heavier weights for training but not very extended periods. Regarding the speed I feel like I get even faster and crisper technique if I do a set of different punches with 15 pound weights, then put them down and do a couple of sets without. Might be a mental effect but the punches feel so light and fast after using such heavy weights.
Also I like that weights impede your movement from the start so the start of your punch gets stronger/faster while resistance bands mainly impede your movement at the end. I think doing both is optimal to strengthen punches at all points. With weights tho you need to be extra careful to pull your punches a bit so you don't overextend.
How about for kicks? Are the ankle weights an appropriate way of adding resistance to kicks while shadow-boxing?
Naw ankle weights can mess up your knees. Use resistance bands for kicking
Why not just wear sneakers when kicking.
The power handz weighted gloves are great for shadowboxing
The best evidence for why bands are better than weights is where the resistance is. Bands pull back towards your body and build the muscles that drive a punch towards an opponent. Gravity pulls hand weights down towards the ground. Working with hand weights (especially heavier ones) not only invites injury, but they're pretty much irrelevant for what we want to achieve.
on the inside is referred to as golfers elbow pretty sure
When I'm training with weights, I'm trying to train out punching fatigue not increase my speed.
Gabriel what do you think of Bas Ruttens O2 trainer? Training the breathing muscles. People say it relieved their asthma
Thank coach for advise
It's apples to oranges here...
Dumbells are for strength training building your arms & back muscles.
Bands are for speed training, fast twitch muscles & range of motion.
Yes, Master
Gabriel do you ever hold the band inside your hands around fingers instead of just the thumb part especially with the bit stronger resistance bands?
how about the blood flow restriction cuffs?
Do you prefer bands or weights??
Both, but if I could only pick one, I will always pick bands.
Bands, hands down, weights have inertia that pulls the joints out of position. However I do think the drop grab of light weights out front for shoulder stability is good.
Definitely bands. It translates a lot better to punching. Since punching in itself is more of a pulling motion.
Bands. Weights can really mess up elbows as you say.
Lmao I have the same red 3lbs weights in the thumb nail. I'll convert to bands soon.
Keep the dumbells for strength training, bands are just for speed training
Gabriel, what do you think of drilling and/or shadowboxing with your eyes closed? I believe it can increase proprioception, but I haven't done it enough to be sure. Is it something you have done? Do you think it can be helpful, or is it a waste of time?
You're not gonna fight with your eyes closed, I just imagine fighting an imaginary opponent and countering them
@@camerondanchuk5558 I know, but the point would be to make you more aware of your movements. My logic is, when you close your eyes, you can easily pay more attention to the contractions of your muscles while executing a technic.
@overthinker007 I'd reccomend filming yourself while you do it then looking where you're leaving openings and making technical mistakes but if you think closing your eyes helps with the movement then do what works for you dawg
I do it from time to time to better focus on how I'm shifting my weight as I move and throw techniques. Works pretty well I'd say, helped me get a lot more power on my lead hook. I'm no expert though.
Be it bands or dumbbells both will damage technique, and improvements will be largely technique based.
If you want more power you need to strength train, if you want more speed yo need to strength train then practice on pads or bag.
true, i feel like kickboxing community is really backward with training methods. Maybe with kickboxing going into Olympics we will start training properly like in other compat sports such as wresling whos got really good strengt training programs.
@@wypas17 And still there are many traditions and myths that don't improve fighting performance.
😮