By Ross Enamait
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I recommend 3-5 pounds to allow for maximum speed. Punch in a non-stop manner for an entire 1-minute interval. Focus on throwing fast, straight punches without stopping. You can start with 4 rounds of 1-minute punching. Give yourself 1-minute of rest between rounds. Eventually, you can cut your rest period to 30 seconds. You can also incorporate active rest into the break period. For example, you can perform Bodyweight Squats during the 1minute rest period. As your condition improves you will find yourself throwing MORE punches, and MORE effective punches (harder punches).
Keep these short routines in mind when you consider your available training times. For example, perhaps you have 3 days per week that you can realistically train for 1 hour each day. Find 2 other days when you can set your alarm clock 10 minutes earlier than usual. Start your day with 10 minutes of exercise. The 10Minute Challenge listed earlier in this bonus package is just one of many routines that you can use. A FEW MORE OPTIONS… Perhaps you want to dedicate more time towards improving your strength.
This form of training is intense and painful, but will pay huge dividends in competition. If you have limited time to train, you can quickly achieve your anaerobic requirements with Burpee Intervals, Tabata Intervals, Minute Drills, Warrior Madness Training, or interval sprints. Burpee Intervals and Tabata Intervals are particularly convenient because you can perform these routines anywhere. A few rounds of Burpee Intervals will leave most athletes gasping for air. If Tabata Intervals float your boat, you can start with one session of Tabata style jump rope and finish with one session of Tabata style squats.