weights really don't help. I've mentioned this before on another post. what you should do is try to get rid of wasted motion. watch yourself when you perform a move, and try to cut down on the time it takes to act it out. try to get as less movement as you can. when you practice watch what you do and ask yourself is that necessary or can i get rid of it. Or if you believe that your telegraphing something, try to minimize that. ie, do you dip your shoulder, or raise your arm before striking. You just gotta watch yourself and mkae sure you are using as little movement as possible with as much force as possible.