Unless your name is Marius, 10lbs would probably be enough to change your punching mechanics
thus not a good way to develope power or speed. I’m sure doing it once or twice, a month or so, wouldn’t cause a lot of harm. But it’s not neccessarily doing a lot of good either.
If you really want to do this…
I’d stick to weights under 5lbs
using probably 2lbs the most often and I’m not sure if I’d even go above 3.
But truthfully you’ll be spending so much time decelerating your punch that it’s not even worth it for such a ballistic movement. Its really not even in that great plane of motion, you want the force going TOWARD your opponent not downwards to the ground.
If you can get a small medicine ball, about 1-2lbs in weight, and took the posture of a “right cross” (or left whatever), and held the med ball in your striking hand, and initiated the movement from your back foot, changed levels slightly and exploded forward ballistically with the ball (aka punched and let the ball go). Then that would be the best exercise I can probably think of.
Striking is all about synergy. You need power generated starting with your big toe to go alll the way through your body out to your two big knuckles.
Do exercises that practice synergy but dont require you to learn overly complex motor qualities… squats, deadlifts, overhead presses, olympic lifts (power variations for ease) as well as swings and snatches (dbells/kettlebells).
My personal fav. are thrusters (a special thank you to Dan John).
some other exercises:
Rotation based torso work
unilateral leg work
1 arm pushups
1 arm bench press
1 arm oh dbbell squat
Basically if it involves your entire body it’s worthwhile for you to practice. I personally feel that the 1 arm snatch is a good implement that you can judge potential striking power by. Heavy barbell stepups have been the best thing I’ve ever done for my thai kicks
Also NOTHING beats the heavy bag for generating striking ability. It’s basically a plyometric exercise. I reccomend a Thai bag as it wont be some 40lb bag that weighs as much as a kindergartner and gives you a false illusion of power.
The time you spend perfecting your striking vs lifting weights should be above 2:1 … you need to develope the motor efficiency to put that power you develop in the weight room into your striking ability. Otherwise you’re just a strong guy who can’t punch right. So prioritize training your striking over the weight room.