I think you would really benefit from reading Donny's post on the current "Boxing books thread" great information.
For a 168lbs fighter, should I be using 10oz gloves for pad and bag work? I feel I?ve exhausted using 14-16oz at this stage (my speed is good, technique needs refining), and I see a lot of professionals using what appear to be very small (10oz) and limiting 16oz to sparring.
Padwork is for refining technique.
As such you should use as close to a competition glove as you can.
Even slight differences in weight will cause you to throw in a different motor pattern, so when refining technique, use as close to competition as possible (10oz.)
The bag should be similar. The only difference is with the bag we are unloading on a static target. This can take wear on your hands/joints etc. real quick. I use 10oz and double wrap for bag sessions, but theres nothing wrong with a 12 or 14oz glove here.
Do you guys do any reaction timing training? If so, id love to hear what drills. On the one hand, I think reactions are kind of like power. In that your born with it and/or you can develop this skill most when young. Just my opinion. With that said, I understand fast reactions are a huge advantage and therefore very willing to work at it.
In 2013 I was part of a study in the university of Limerick measuring reaction times.
In the study I performed ok. A "good" rating.
I know of young boxers who received "excellent" reviews. But when we get to the boxing gym, I was out performing them.
In our sport, reactions are vital. Even more vital is the knowledge of what reaction to use for each stimulus.
So, while I understand what you're getting at, my take is; dont over complicate; spend your time mastering techniques and principals and once you have grasped the movements, try adding speed.
One thing I?ve heard quite a few fighters who stepped in the ring with Mayweather say is, whilst hes got fast hands, his footwork and reactions are out of this world. Recent case in point, anyone seen that clip where he has hands down by his side, slips 3 berto jabs and then lands a left hook?!
This is related to the above.
Knowledge on when and how to react can make a spontaneous or poorly contemplated attack look novice like.
Additionally; timing beats speed.
They called Archie Moore "the Mongoose," famed for catching even his most snake-fast opponents; despite the fact that he wasn't an athletic freak of nature.
Timing beats speed; knowing what tool to implement and when makes that lethal.
Currently I do 3 x 3 minute shadowboxing-esq rounds (twice per week) dedicated solely to footwork. I focus on 2 movements:
Pivoting (left and right)
The ?L? step (moving back with the lead foot, followed by moving right with the rear foot).
Wondered if there are any other ?moves? to practice.
When we were amateurs they used to tell us the first form of defence was our guard.
Your feet are your first form of defence. If you can move and evade an opponents attack's there is no need for a guard!
So footwork is your most basal defence.
Then I employ what I refer to as "footwork defenses."
The Step away
and more variations
Without a doubt my worst attribute. I?m so lazy with it on the heavy bag and in shadow boxing when I practice, some of my moves just seem to lack purpose.
I combine it with blocking and do 3 x 3 minute shadowboxing rounds once per week. Any drills or tips people particularly like are very welcome.
Its difficult to focus on head movement when you're working out on the bag.
My girlfriend is national ladies champion. On the offense she is world class; but she struggles to integrate head movement to her game.
Padwork is one method of improving head movement.
Using a countering system, you can set up nice drills there.
Outside of that, I think shadowboxing in the mirror is really helpful.
In some other thread I outlined how I rehearse myy head movement;
I outlined it bettter back then, but essentially his is how it goes;
Stimulus > Defence > reaction
So I visualise an attack coming at me; I rrespond with a defence; and I counter his aggression
Opponents Jab > Outside Slip (R) > Straight, LH, Straight
I will then drill that repeatedly in the mirror so that my defense is quick and smooth and my counter is explosive and accurate.