^^^ x2 I am much faster with weight training now that I do it properly. You must recognize there are several types of strength:

1. Maximal (1-5 reps): this strength will make you throw hard punches

2. Explosive (1-5 reps): this is a lighter load lifted explosively. If you just do maximal strength you might get slower but if you do explosive workouts you will get faster (Now that I can do a behind-the-back clap push-up rather than regular clapping push-ups, my handspeed is noticeably faster)

3. Repetitive (20+ reps): this will let you throw with power longer. Again this might make you slower if you don't work on explosive strength.

I used to tran just maximal and repetitive then wondered why I seemed a little slower than usual (not much). I incorperated explosive strength workouts and my speed (and punching power) shot through the roof. Explosive Strength is all about being strong quickly. A punch isn't going to take 2 seconds like a weighted dip will. It will take a fraction of a second like a back-clap push-up.

As youngblood said, I wouldnt lift at the boxing gym (you could after training your technique, you want to be 100% when boxing).

look at these websites, Ross Enamait is a boxing trainer and his strength and conditioning workouts are exceptional and geared towards boxing: RossTraining - Bridging The Gap Between Ordinary and Extraordinary and Your Top Source For Free Boxing Training Advice



Edit/ps. dont work in the 8-15 rep range. This is where mass is developed, stay away from it.