Shadow Box Resistance Trainer

Using a band or some other form of equipment to create resistance when you’re shadowboxing can be beneficial towards developing a variety of different areas of your physical abilities such as power and speed. Many notable champions, including Canelo Alvarez and Anthony Joshua adopt this form of training into their regime.

Benefits

Using this form of resistance emulates the some of the benefits that you get from using small weights to shadowbox. The resistance forces your muscles to work harder than they normally would when you shadowbox with nothing. The difference with this type of resistance versus weights, is that you are able to target speed and power, rather than solely just strength. This is because the resistance grows stronger the more you arm extends. This means that you are able to start the punching motion quickly (when the resistance is little), and then the challenge for your muscles is to maintain the speed as the resistance increases. As your muscles become accustomed to working quickly under resistance, without resistance your body will work even quicker. In addition to building up speed, other secondary benefits include improved co-ordination and agility, as you become accustomed to guiding your fist into the intended direction despite it being pulled back by the resistance.

Routine

Shadowbox for 3  x 3 minute rounds. In the first 30 seconds, throw jabs consistently as quick as you can. For the next 30 seconds, throw straight rights. From 1:00-2:00, stand square and throw punches from both hands. For the next 30 seconds, stand in the opposite stance to your usual stance (stand southpaw if you’re orthodox and vice versa) and throw jabs. Then for the last thirty seconds, throw rear straights to complete the round. Getting full extension on the punches is more important than the amount of punches you throw because the resistance is highest at the point of full extension.

Final Note -Are They Doing It?

Remember, to be a champion is typically characterised by a fighters ability to do what the others do not and his ability to work to an extent that the others cannot uphold. This mentality is one which you should never fail to adopt and one which you should apply to your investment into training equipment.