On a typical working day, I finish at 5pm, walk home, don a pair of weighted shadow boxing gloves that weigh 2-4kg - depending on the amount of optional pouches used - and shin pads weighing 3 and spend 30-40 minutes punching and kicking, along with push-ups, sit-ups, squats and other exercises borrowed from the 15 Minute Warrior Workout.
The chief benefit to this, I have found, is time-efficiency; you can work up a hell of a sweat in a short period of time. It's also good for developing that explosive force we need, since any given technique you perform has to be limited in number of reps anyway. I always start off (after having done 50 push-ups, squats and sit-ups) with single punches - jab, cross, lead hook, rear hook - 10 each side. Any higher than that, I find, runs an increasing risk of throwing out this extra weight uncontrolled and injuring yourself which is why, between each set of punches, I'll do kicks to let the arms rest a bit.
I must confess that sometimes, about half-way through the session, I can get stuck for ideas and end up repeating myself, so I'm open to suggestions if anyone else does this sort of thing.
I must also admit that perhaps, the greatest downside to this method is that it's not for everyone. I mean, I know few things are anyway but I do feel it would be irresponsible of me to recommend this sort of thing to beginners. In fact, I'd only really be comfortable suggesting it for dan grades because at least by then, there's a good chance you'll have high-quality technique already, both in your head and muscle memory, so that the weights don't throw you off unnecessarily from reaching that point, if that makes any sense.
In the end though, I've found nothing that beats the satisfaction of taking the weights off and feeling truly unleashed! Even if this is merely the placebo effect, that's still nothing to scoff at.
What are your thoughts?