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Peter P
Peter P's picture
Training With Strapped Weights

On a typical working day, I finish at 5pm, walk home, don a pair of weighted shadow boxing gloves that weigh 2-4kg - depending on the amount of optional pouches used - and shin pads weighing 3 and spend 30-40 minutes punching and kicking, along with push-ups, sit-ups, squats and other exercises borrowed from the 15 Minute Warrior Workout. 

The chief benefit to this, I have found, is time-efficiency; you can work up a hell of a sweat in a short period of time. It's also good for developing that explosive force we need, since any given technique you perform has to be limited in number of reps anyway. I always start off (after having done 50 push-ups, squats and sit-ups) with single punches - jab, cross, lead hook, rear hook - 10 each side. Any higher than that, I find, runs an increasing risk of throwing out this extra weight uncontrolled and injuring yourself which is why, between each set of punches, I'll do kicks to let the arms rest a bit.

I must confess that sometimes, about half-way through the session, I can get stuck for ideas and end up repeating myself, so I'm open to suggestions if anyone else does this sort of thing.

I must also admit that perhaps, the greatest downside to this method is that it's not for everyone. I mean, I know few things are anyway but I do feel it would be irresponsible of me to recommend this sort of thing to beginners. In fact, I'd only really be comfortable suggesting it for dan grades because at least by then, there's a good chance you'll have high-quality technique already, both in your head and muscle memory, so that the weights don't throw you off unnecessarily from reaching that point, if that makes any sense.

In the end though, I've found nothing that beats the satisfaction of taking the weights off and feeling truly unleashed! Even if this is merely the placebo effect, that's still nothing to scoff at.

What are your thoughts?

Heath White
Heath White's picture

If it works for you, okay,  but I would be worried about hyperextending joints by practicing strikes with weights on my hands/feet.  

I know a guy who does his forms with a weighted vest on.  He says it makes for a good workout.

Peter P
Peter P's picture

Indeed, hyperextension was actually foremost on my mind when I mentioned injury, should have made that clear. Thankfully, it hasn't happened to me since I started using the weights (almost 2 years now), thanks to a gradual buildup instead of just launching into full power strikes on day one. Actually, prior to starting this routine, I would sometimes pull my bicep when practicing back fists yet afterwards - I can't put my finger on exactly when - that ceased to be the case.

Though I settled on the gloves and shin pads, I did consider buying a weighted vest. Though I've yet to try it, I can't imagine kata practice going well with the gloves on, particularly as I'd be scraping the straps against my sides with the hikite.

Going back to hyperextension, you reminded me of how Peter Consterdine had apparently at some point stopped punching the air entirely, though for what reason, I've no idea - I think I heard it on a podcast. Iain, is this true? If so, what was the reason? 

Iain Abernethy
Iain Abernethy's picture

Peter P wrote:
Going back to hyperextension, you reminded me of how Peter Consterdine had apparently at some point stopped punching the air entirely, though for what reason, I've no idea - I think I heard it on a podcast. Iain, is this true? If so, what was the reason?

I think you are confusing kicking and punching. Peter does drills where he punches in the air (shadow sparring, etc). Peter is also keen on the use of hand weights for punching drills too. He does not kick in air at speed though through a desire to protect the knee and hip joints.

All the best,

Iain

Peter P
Peter P's picture

Iain Abernethy wrote:
I think you are confusing kicking and punching. Peter does drills where he punches in the air (shadow sparring, etc). Peter is also keen on the use of hand weights for punching drills too. He does not kick in air at speed though through a desire to protect the knee and hip joints.

Ah that makes sense, thank you. Thanks also for the exercise ideas from the 15 Minute Warrior Workout. Have you ever tried the weights? Not counting the dumbbell punches, I saw that video.

John Van Tatenhove
John Van Tatenhove's picture

Please take this with a grain of salt, as I am not a certified trainer. This is just my observation from my training.

As far as situp and pushups, adding weight in this way has been a benifit to me. It allows me to move from one exercise to the next quickly and efficiently with increased resistance.

Besides the potention to hyperextend, I have some concerns about adding weight to punches and Kicks. When i have tried this it seems like my antagonist muscles (like the bicep while doing a straight punch) are forced exerted more, and the antagonist muscle (for example the tricep) contracts slower. This is the opposite of what I want in an explosive action. I have found better results by adding resistance bands for striking techniques, as well as heavy bag work.

Iain Abernethy
Iain Abernethy's picture

Peter P wrote:
Have you ever tried the weights?

I’ve been weightlifting since I was 16 years old and was a qualified lifting coach (all expired now). Lifting has been a regular part of my training for 30 years. I’m a great believer in its value, and I find it fun :-)

If you specifically mean punching with hand weights / wrist weights, then that is also a part of my training. I keep the weights light and its more muscular endurance work as opposed to seeking to directly improve punches. I don’t punch explosively when holding weights for fear of injury.

All the best,

Iain

Peter P
Peter P's picture

Iain Abernethy wrote:
I don’t punch explosively when holding weights for fear of injury.

I probably should have been more explicit about this from the start but the weight of my gloves - mayhaps "gauntlets" would be more apt? - is distributed along my forearm, not just my wrist and secured with 3 velcro straps. I wouldn't dream of punching explosively either if it were borne entirely in my hand/wrist. Pictures speak louder than words but, for the moment, I don't know how to add those.

John Van Tatenhove wrote:
I have found better results by adding resistance bands for striking techniques, as well as heavy bag work.

How exactly do you use the bands? As for the heavy bag, I must confess that part of the reason for my use of the weighted gauntlets is lack of access to one. Hopefully that will change with the opening of the new gym at my local shopping centre.

Iain Abernethy
Iain Abernethy's picture

Iain Abernethy wrote:
I don’t punch explosively when holding weights for fear of injury.

Peter P wrote:
I wouldn't dream of punching explosively either if it were borne entirely in my hand/wrist.

My elbows would be the main concern i.e. the arm intends to stop moving / retract, but the momentum of the weight does not allow that to happen resulting in hyperextension of the elbow.

Wrist weights or weighted gloves can avoid that problem if contact is being made with a target (i.e. punch bag) because the target will take care of the momentum issue. Holding a weight makes that dangerous because it’s not a good idea to hit bags with iron dumbbells. So when using hand weights for punches (i.e. “shadow fighting” etc) then I go slower and remain mindful of my joints.

I hope that helps clarify what I was intending to say because I don’t think I was explicit about the difference between held dumbbells and other forms of weight in my previous post.

Peter P wrote:
Pictures speak louder than words but, for the moment, I don't know how to add those.

All images have to be hosted externally because we don’t allow users to upload anything to this website for security reasons. If you have a link to the images, then you can post that link and I will embed them the next time I’m here.

John Van Tatenhove wrote:
I have found better results by adding resistance bands for striking techniques, as well as heavy bag work.

Peter P wrote:
How exactly do you use the bands?

I have a hoop in the wall that I attach the middle of the band too. I do love resistance bands (great to travel with) but t’s not something I do often for punches. It’s more of a “throwing” thing for me. It’s a common practise in Judo, which is where I picked it up from. For example:

 

You can see how that can easily be adapted to punching.

 

All the best,

Iain