The strategy involves using 1lb wristbands to improve punching technique and strength. Initially, it emphasizes gradual progression. Starting with a 5-minute warm-up, you practice slow punches to adapt to the wristband weight, gradually increasing intensity over sessions. Adding shadow boxing and intervals of fast punching enhances the technique. Tracking progress and incorporating rest days are also vital.
Next, strength training is integrated. Starting with dynamic stretches, you perform wrist curls, push-ups, and planks. Alternating punching with strength workouts and resistance band exercises is recommended. Monitoring progress and dedicated strength sessions are essential for growth.
Lastly, enhancing speed and agility is crucial. With a 10-minute agility warm-up, you engage in ladder drills, high-speed punches, and fast-twitch muscle exercises. Speed and efficiency are monitored, and rhythmic punching drills improve coordination.
The strategies
⛳️ Strategy 1: Gradual progression
- Start with a 5-minute warm-up to loosen muscles
- Begin by practising slow punches to get accustomed to the weight
- Increase the intensity gradually over the next few sessions
- Incorporate shadow boxing for 10 minutes daily
- Add 1-minute intervals of fast punching in between slow punches
- Track progress in terms of speed and form weekly
- Gradually increase the duration of high-intensity punching
- Incorporate rest days to allow muscle recovery
- Add light stretching after each session
- Review and correct form regularly through video recordings
⛳️ Strategy 2: Incorporating strength training
- Start with 5 minutes of dynamic stretches before each session
- Include wrist curls and extensions in the routine
- Incorporate exercises like push-ups and planks for overall strength
- Alternate days of punching with strength-specific workouts
- Use resistance bands for additional arm conditioning
- Perform 3 sets of 12 repetitions of punching with wristbands
- Increase resistance or intensity as technique improves
- Dedicate at least one session per week to focusing solely on strength
- Monitor progress by recording weight lifted and number of repetitions
- Incorporate a cool-down session focusing on stretching
⛳️ Strategy 3: Enhancing speed and agility
- Begin with a 10-minute agility-focused warm-up
- Integrate ladder drills to improve footwork
- Practice high-speed, low-intensity punches for 30 seconds
- Incorporate fast-twitch muscle training exercises
- Add punching drills with varying rhythms and speeds
- Include reaction drills, like responding to visual or audio cues
- Monitor speed and efficiency using a stopwatch
- Practice punching combinations to improve coordination
- Implement plyometric exercises like jumping jacks and burpees
- Cool down with light jogging and stretches
Bringing accountability to your strategy
It's one thing to have a plan, it's another to stick to it. We hope that the examples above will help you get started with your own strategy, but we also know that it's easy to get lost in the day-to-day effort.
That's why we built Tability: to help you track your progress, keep your team aligned, and make sure you're always moving in the right direction.
Give it a try and see how it can help you bring accountability to your strategy.
