shadow boxing i have plenty of speed...
but when i'm hitting the bag or sparring my speed is left to be desired. any suggestions guys? thinking of training with 5lb wrist weights on to help that out but other than that i was told to cut down in weight...but i'm not sure how much or even if i wanna do that. my body weight makes my quicker power punches brutal. told it's some of the hardest people have recieved when throwing hands for a round or so.
Could be form. Could be shoulder strength. Maybe weight. I know exactly what you are talking about. I had this same problem when I moved up in weight though from 175-180 range to 200+ back in the day.
What is your style? Do you shoot your punches from the hip or shoulders? Are you on your toes and slick? Do you sit down on your punches, twist the hips and deliver bombs? Depends. Record your shadow boxing on tape and then record your work on the bag. Notice how your style/form changes slightly...that could be the reason not sure.
I'm more of a shoulder guy so I developed the deltoids..etc,etc since my form is somewhat unorthodox to compensate for my bad form. I punch in bunches as I exhale. I can maintain that style for a long time at the lower weight and keep good power as well as excellent hand speed. I'm a counter puncher primarily though.
When I moved up my style suffered greatly. Especially my JAB which was key to my entire style......I was more flat footed, my counters were slow, I couldn't maintain the same punch output as I did before. I fatigued quicker.....etc,etc my shoulder felt like I had dead weight on them after a few rounds...and I damn sure wasn't going to change my style to that heavyweight slow wagon a$$ style, so I moved back down.
You may have to move down in weight imo. Sounds to me like you have excellent power in your hands. That's a gift. Moving down shouldn't harm that, plus you'd pick up a step in speed and reflex and start KTFO of mofo's.
Give em hell dude!