Internal techniques are techniques you have to feel to understand,you might look like you punch the same,but its got a lot more power/effect from training the snap or bounce in the tendons and connective tissue this way of training can give a significant power,precision,and explosiveness and will improve any strike,much more than any amount of strength training
I teach 3 different types of snap or impact for any striking art boxing,mma and self defence depending on the type of strike,a light snap,a deep snap,and a hooking or ripping snap heres Dennis jones disscussing them
punching with light weights is one way to train them,but its not about lifting the weight its about training the bounce on the end,trained properly it feels almost like your hitting a bag,and once you understand it you can practice it without the weight
heres an older clip of me which is a follow on from the above clip talking about it and punching with weights
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