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I do around 30 minutes of shadow boxing a few times a week. I mix and match weights and nothing. I use the weights to shadowbox not to increase hand speed but to increase muscle endurance. At the end I'll even grab 20 lb dumbbells and shadow hand fight.
It becomes pretty strenuous and I give myself a 1 minute rest period between the rounds. I am trying to mimic a fight as much as possible.
It becomes pretty strenuous and I give myself a 1 minute rest period between the rounds. I am trying to mimic a fight as much as possible.