Mainly shadowboxing for last few months

[RedZmaja]

I don't like to work on the heavybag anymore because of hand injuries. I just hit too hard (I'm a heavyweight) and I can't avoid hand problems no matter what I do on the heavy bag.

This year I focused more on shadowboxing and apart from sparring this is basically the majority of my boxing training nowadays (don't like mitts either - same reason as heavy bag).

I have to say, the results have really been positive. I sometimes shadowbox for hours, trying different things, drilling the same punches and footwork tricks over and over, a lot of upperbody movement too. I think in the last few months it really started to show. It really improved me in the ring. Boxing just feels completely natural now, basically it feels like walking. I feel like I could box for days, my head and upper body movement improved dramatically. It wasn't bad before but it's another level now because I really drill it constantly. Sometimes I just shadowbox for rounds not throwing punches but just move around and imitate upperbody movement, rolling with the punches, shoulder roll style defense etc. It's a bit boring but it really pays off. In sparring, I just roll with punches now without thinking about it, because the movement behind it comes so natural. Can't wait to show some of this in fights.

One other great benefit of focusing your training on shadowboxing is that you really get your balance right. Like Fury said, the balanced fighter is the most dangerous fighter because you can always throw punches from any angle.

Is there anyone else here who is a total shadowboxing-fanatic? For me, it's pretty much 80% of my boxing training right now. I do my strength and conditioning (I don't count that as boxing training) but as far as boxing goes I spar and the rest is shadowboxing. I just don't see much benefits from the heavy bag because I don't want to get myself injured. I never believed in mitts either.

[Rockin']

You punch too hard?

Give me a break! You either don't know how to land/ throw a punch properly or you don't know how to wrap your hands. And Fury would be about the last guy that I would ask about balance.........

[Redd Foxx]

You punch too hard?

Give me a break! You either don't know how to land/ throw a punch properly or you don't know how to wrap your hands. And Fury would be about the last guy that I would ask about balance.........

You're being close minded. Some people CAN punch too hard for their bone structure. I'm very tall, I've had my hands wrapped by pro trainers and was taught to wrap by them, and have studied good form for years. I use 2 layers of wraps, gel inserts, and Winning gloves, and I can still hurt my knuckles if I go too hard, too long, because I'm a very tall ectomorph and can get a lot of leverage on a punch. Do you think Mayweather had bad hands because he just did everything wrong?? Some people are just prone to hand injuries if they strike hard, repeatedly. The tendons don't need a lot of resistance to get inflamed for some people.

Anyhow, I agree about Fury being a terrible example of balance.

Shadow boxing is good but it leaves you unprepared for the way YOUR body reacts to hitting a target. It changes your momentum. I recommend working with the double-end bag a bit. The most underrated tool in the gym. Give it a little slack and treat it like an opponent, not a speed bag.

[OctoberRed]

You punch too hard?

Give me a break! You either don't know how to land/ throw a punch properly or you don't know how to wrap your hands. And Fury would be about the last guy that I would ask about balance.........

They do say that people who break their hands often are punching too hard for their bone structure (if the punches are being thrown correctly that is).

[RedZmaja]

I punch correctly, I wrap my hands correctly and I wear big 16oz gloves. My hands still hurt after heavy bag.

I didn't have these problems when I started training, but after 4 years of training boxing intensively I developed a har punch and I also had a lot of wear and tear over the years, my body just isn't fresh anymore and everything hurts all the time.

[JonnyM]

Shadowboxing is great, I wish I held you enthusiasm for it, but I enjoy hitting the heavy bag more.

I believe the more useful diversity in training, the better, so I would still hit the heavy bag, but take some of that focus and passion you have for shadowboxing, and use it to regulate your power on the heavy bag.

Just cause you have the power doesn't mean you have to use it, try using speed and technique on the heavy bag, while governing your power so you don't hurt yourself.

I'm light heavyweight, and also have to be careful if I don't have the right gloves on, the only gloves I own that can protect my hands are Sabas 16oz, I can punch through my Sabas 14oz. I also have Tuf Wear 16oz and those are worse than the Sabas 14oz.

Anyway, I would still hit the heavy bag once your hands are healed, but scale back the power a bit and work speed/technique.

[JonnyM]

On the other hand, only you know your own body, so take my advice as you will, I know as well as any it's not worth an injury.

[lightningleeroy]

When i was in training years ago i hurt my wrist on the pads (was featherweight so mine werent hurt from hitting to hard lol) carried on training but just did 12 rounds of shadow boxing every other day for a couple of months, when i got back to hitting the pads i felt the sharpest i have ever felt.

[McNulty]

You punch too hard?

Give me a break! You either don't know how to land/ throw a punch properly or you don't know how to wrap your hands. And Fury would be about the last guy that I would ask about balance.........

I punch way harder than my body was designed for (for Am's competitor here). It's definitly a legitimate thing.

[RedZmaja]

I think everybody punches harder than his body was designed for once he puts enough boxing training in and has the right technique. That's why pretty much every boxer out there has hand problems. Even the likes of Paulie Malignaggi and so on and so on.

Our bodies were not designed to put hours of practice into punching hard objects.