Shoulder endurance

[God.in.my.corner]

I'm looking at ways to improve my shoulder endurance. While sparring, I find that my shoulders fatigue alot faster than my legs and conditioning. I am trying to add some additional exercises in my routine. This is what I am considering:

1. Shadowboxing/hitting the bag with 18oz gloves

2. Interval punching type of drills on heavy bag

3. high reps of light dumbell exercises like lateral raises/front raises etc. (around 20 reps, maybe 5 sets?)

or would it be better to try to hold a medicine ball in front of you while moving around the ring for 2 minutes? (or something similar, with a time duration instead of sets/reps??)

Any other good drills? And how often per week would you do these in additon to your regular training?

[the killer]

try using weights when shadowboxing... hahahahahahaha.

[the killer]

I would do, a fast push up style workout

[Scrap]

Have a look at my stretches, theres some good stuff for shoulders on there.

[God.in.my.corner]

Is there a corelation between flexibilty and muscular endurance? My flexibility in the shoulders is pretty poor.

Hmm... I never thought about that relationship.

[Scrap]

There is it also incorperates, the Pecs and upper Back. they should be worked on as a unit.

[COUNTERintuitive]

Punchout drills: a timed interval on a heavybag where you throw a continuous 1-2 combination as fast as possible. Start with 30 seconds, rest 30 seconds, 30 second punchout, rest, etc for 1-4 three minute rounds. Eventually you can rest less, increase the length of the interval, or # of rounds.

Polish Boxing: with light db's or resistance tubing. Same as above but without hitting a heavybag and the rest becomes a slow and deliberate 1-2 combination that focuses on form.

Shoulder circuit: 30 seconds each with a 2lb or heavier db (sometimes lighter is better), be fast and but deliberate.
overhead punching
straight punches
bent over lateral raises
lateral raises
uppercuts
"static" hold in front of your body (make lil circles to make it harder)

[gramm]

Punchout drills: a timed interval on a heavybag where you throw a continuous 1-2 combination as fast as possible. Start with 30 seconds, rest 30 seconds, 30 second punchout, rest, etc for 1-4 three minute rounds. Eventually you can rest less, increase the length of the interval, or # of rounds.

Polish Boxing: with light db's or resistance tubing. Same as above but without hitting a heavybag and the rest becomes a slow and deliberate 1-2 combination that focuses on form.

Shoulder circuit: 30 seconds each with a 2lb or heavier db (sometimes lighter is better), be fast and but deliberate.
overhead punching
straight punches
bent over lateral raises
lateral raises
uppercuts
"static" hold in front of your body (make lil circles to make it harder)

I Got that same workout from A title boxing training dvd, and its great. I do three rounds of it after my daily run, and punch speed is has went up like crazy.

[0james0]

Have a look at my stretches, theres some good stuff for shoulders on there.

Can you post a link to these famous stretches mate? Ive never seen them, probably being being blind!

[Scrap]

Go on to usefull posts, Scraps Stretches

[COUNTERintuitive]

Punchout drills: a timed interval on a heavybag where you throw a continuous 1-2 combination as fast as possible. Start with 30 seconds, rest 30 seconds, 30 second punchout, rest, etc for 1-4 three minute rounds. Eventually you can rest less, increase the length of the interval, or # of rounds.

Polish Boxing: with light db's or resistance tubing. Same as above but without hitting a heavybag and the rest becomes a slow and deliberate 1-2 combination that focuses on form.

Shoulder circuit: 30 seconds each with a 2lb or heavier db (sometimes lighter is better), be fast and but deliberate.
overhead punching
straight punches
bent over lateral raises
lateral raises
uppercuts
"static" hold in front of your body (make lil circles to make it harder)

I Got that same workout from A title boxing training dvd, and its great. I do three rounds of it after my daily run, and punch speed is has went up like crazy.

You mean the last one eh? the first is from ross and the second is from our gym.