I've never supported the punch with resistance/weight idea. It just fundamentally makes no sense to me. When you punch you want a loose relaxed arm until impact not a strained tight shoulder/arm. It's teaching the worst possible technique and will lead to problems full sparring.
Personally depending upon what your options are kettlebells are a great home workout plus its cardio combined with applicable strength and explosion. Sprints and track workouts are great as well. It needs to be all explosive sudden movement where you go from tense holding iso to explosion. Just like mma where you clinch then need to use power and back out to strIking.
However all weight lifting needs to be looked as a supplement to actual training. It's simple human biology, when you do something extensively and repeatedly your brain becomes better at processing the way your muscles function and use energy. Therefore I can do 20 rounds and be tired but not dead, this is obviously before I hurt me knee. However even though I am technically or most likely similar to my friend who runs everyday in terms of cardiovascular levels I simply would not be able to keep pace with him. Likewise for him training with me.
If you spend the majority of your time lifting and running you will see a dip cardio wise on the mat and vice versa. So the goal is to split the time probably about 60/40 or 70/30 technique and sparring vs lifting and sure cardio.
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It works trust me. My instructor watched me hit the pads and said straight up you have fast twitch muscles. Sure it can be genetics, but it's something you have to work at. It's more of resistance training vs heavy weight training. You've most likely havn't tried it, because if you did you would see the difference in your snap. Think about it you're punching with 16oz, and your arms get tired. Now you're training with 12lbs so when it comes time to punch with gloves you'll be KOing people with speed. It's only strained after the workout. It builds fast twitch muscles. Actually I forgot to mention to Sharon...you have to punch as fast as you can or at a brisk rate.
I'm surprised some of you are questioning this. Basically saying I myself and Bruce Lee are liars...lolz! Dude punches like LIGHTENING. There's a reason for it and that is one of many workouts he espoused.
Going Beyond "Routine"
According to Inosanto, Lee didn't just train with the above listed exercises. He would also incorporate weight training into his martial art workouts. "Bruce would always shadow box with small weights in his hands and he'd do a drill in which he'd punch for 12 series in a row, 100 punches per series, using a pyramid system of 1,2,3,5,7 and 10-pound weights -- and then he'd reverse the pyramid and go 10, 7, 5, 3, 2, 1 and finally "zero" weight. He had me do this drill with him and -- Man! -- what a burn you'd get in your delts and arms!"
A funny anecdote. You ever see those punching machines. We had a group of us. We tried kicking which was pretty low for all of us, right hook, left hook, and finally a right cross which was probably the strongest punch for all of us. Here were the results. It's my story and I'm sticking with it.
155lbs - 800+ psi can't remember exactly, but I was definitely the highest surprising myself and everyone else.
150lbs - 550 psi
160lbs - 745 psi
185lbs - 786 psi
225lbs - 750 psi
Weight means shit. Technique and speed kills.
Marcus Aurelius: Tell me again, Maximus, why are we here?
Maximus: For the glory of the Empire, sire.
Baked, not fried... the healthy choice.