Lately there has been conversation, conjecture, and debate over the effectiveness of using weighted shadowboxing as a part of a boxer or kickboxers training program. Research from scientists at the National Strength and Conditioning Association (NSCA) have identified that the application of complex training can elicit an acute enhancement of power and explosiveness.
In short complex training could be easily remembered as combining two contrasting styles of lifting such as a heavy squats and a plyometric box jump. The squat exercise develops enhanced twitch potentiation for the subsequent plyometric jump. Enhanced potentiation is a fancy way of saying "the muscles used will contract harder and faster for the explosive exercise following a heavy lift". So how can this concept work for my martial arts training?
We'll start with the basic punches: jab, uppercut, hook, and cross. The three tools that can be used are dumbells, cables, or bunjee chords.

For our example: uppercuts using the dumbells. In either instance of complex training, a strong degree of movement specificity must be adhered to for injury prevention and proper physiological adaptation to the techniques. Perfect biomechanical technique is very important so check with Unit 2 coaches for guidance in these workouts.
Complete 5-10 repetitions of uppercuts with moderately heavy weights. Keep the hands close to the body with emphasis on a powerful drive upward from the legs while transferring forces through the trunk. Contrast immediately after by executing 5-10 reps of explosive uppercuts to the bag (weightless). About 1 min rest between sets.

Second example: jab with cable. An effective jab will set up your other striking weapons. This workout will increase the speed and power of your jab.
Set the cable pully at about shoulder height with a weight that allows 5-6 repetitions of smooth fluid jabs with perfect technique. After, 5-10 explosive jabs into the bag (unresisted). About 1 min rest between sets.

Complex training for speed and power is not designed to be used for conditioning or local muscular endurance work. Those workouts are entirely separate from this. Complex training pertains to neuromuscular communication and efficiency and therefore may not and should not induce the fatigue that you may be used to during other conditioning specific boxing workouts.
Try the techniques of complex training once a week to enhance your punching power and speed.
Remember, there is no loss for those who come to win!!

Dymond Jones C.S.C.S.