The speed Bag Bible by Alan Kahn

Become Your Gym’s Speed Bag King And Increase Your Hand Speed To The Max With Lessons From Speed Bag Expert Alan Kahn

• Learn how to set up a speed bag so you can have your own at home
• Learn and master 24 different speed bag movements and how to combine them together for different sequences
• Utilize your fist, elbows and wrist together to create different rhythms
• Wow your gym by creating music with combat sports equipment                                                                                                                                                                                                                                     

 

Check out a free sample:

So, What Exactly Do You Get?

PART 1

OPEN INTRODUCTION

EQUIPMENT (BOARD, SWIVEL, SPEEDBAG)

TIPS ON AIRING UP SPEED BAG

HAND PROTECTION, GLOVES, WRAPS, NO JEWELRY

HEIGHT ADJUSTMENT FOR BAG, BASIC SWINGING

FOUR BASIC PUNCHES FROM FRONT OF BAG

FRONT CIRCLE PUNCH

TRIPLET RHYTHM PUNCHING SOUND

FRONT STRAIGHT PUNCH

BASIC PUNCHING PATTERN (BASIC RHYTHM)

FRONT DOUBLE PUNCH

FRONT DOUBLE PUNCH PATTERNS WITH SINGLE PUNCHES

FRONT FIST ROLLING

MIXING FRONT FIST ROLL WITH OTHER FRONT PUNCH

PART 2

THREE TECHNIQUES FROM BEHIND THE BAG

REVERSE SINGLE PUNCH

REVERSE DOUBLE PUNCH

REVERSE DOUBLE PUNCH PATTERNS WITH REVERSE SINGLE PUNCH

REVERSE FIST ROLL

MIXING REVERSE FIST ROLL WITH OTHER REVERSE PUNCHES

SEVEN PUNCH TECHNIQUES & LINKING THROUGH THE BAG

LINKING FIST, RHYTHM CHANGE TO DOUBLE BOUNCE - 2 REBOUNDS

HOW TO PASS SINGLE FIST THROUGH BAG TO OTHER SIDE

HOW TO PASS BOTH FISTS THROUGH BAG TO OTHER SIDE

THREE LINKING OPTIONS FOR DOUBLE FIST TECHNIQUES

TIPS FOR LINKING FROM ALL SEVEN TECHNIQUES

LINKING FROM VARIOUS SPLIT FIST POSITIONS

SAMPLE COMBINATIONS WITH 7 FIST PUNCHING TECHNIQUES

SLOW MOTION - ALL SEVEN TECHNIQUES AND LINKING

PART 3

OUTWARD ELBOW STRIKES

HOW ELBOW STRIKES ARE NAMED

OUTWARD-SINGLE ELBOW STRIKE

OUTWARD-DOUBLE ELBOW STRIKE

OUTWARD-TRIPLE ELBOW STRIKE

SIMILARITY OF OUTWARD TRIPLE ELBOW STRIKE AND FRONT DOUBLE PUNCH

LINKING SINGLE FIST FROM OUTWARD DOUBLE ELBOW STRIKE

3 LINKING OPTIONS FROM OUTWARD TRIPLE ELBOW STRIKE

OUTWARD TRIPLE ELBOW STRIKE TO SPLIT FIST COMBINATIONS

INWARD ELBOW STRIKES

INWARD-SINGLE ELBOW STRIKES

INWARD SINGLE TO OUTWARD ELBOW COMBINATION

INWARD-DOUBLE ELBOW STRIKES

INWARD-TRIPLE ELBOW STRIKES

MIXING OUTWARD TRIPLE E.S. AND INWARD TRIPLE E.S. TOGETHER

LINKING TO THE INWARD ELBOW STRIKES

SLOW MOTION -OF EVERYTHING TO HERE

DOWNWARD ELBOW STRIKES

DOWNWARD-SINGLE ELBOW STRIKE

DOWNWARD-DOUBLE ELBOW STRIKE & SAFETY TIP

DOWNWARD-DOUBLE ELBOW STRIKE AND LINKING SINGLE FIST

DOWNWARD-TRIPLE ELBOW STRIKE

DOWNWARD-TRIPLE ELBOW STRIKE AND 3 LINKING OPTION

SAFETY TIPS FOR DOWNWARD ELBOWS

FOUR-WAY ELBOW STRIKING (BOTH FISTS & BOTH ELBOWS IN ONE TECHNIQUE)

OUT-DOWN FOUR WAY ELBOW STRIKE

LINKING FROM OUT-DOWN FOUR WAY E.S.

OUT-N FOUR WAY ELBOW STRIKE

SIDE-TRIPLE ELBOW STRIKE

LINKING FROM SIDE TRIPLE E.S. TO FRONT

SAMPLE COMBINATIONS OF MIXING ALL ELBOW STRIKES

SLOW MOTION ALL ELBOW STRIKES

PART 4

TECHNQUES FROM SIDE OF THE SPEED BAG

HOOK PUNCH AND OPTIONS FOR USE

SIDE SINGLE PUNCH

SIDE DOUBLE PUNCH

TIPS TO LEARN CONTROL OF SIDE DOUBLE PUNCH

SIDE TO SIDE SPLIT FIST COMBINATIONS

SIDE DOUBLE PUNCH LINKING WITH VARIOUS FISTS

CONTINUOUS SIDE DOUBLE PUNCHING

CONTINUOUS SIDE DOUBLE PUNCHING TO FRONT-REVERSE DOUBLE PUNCHING

SIDE-TRIPLE ELBOW STRIKE - MORE DETAIL AND COMBINATIONS WITH ALL OTHERS

REVERSE-SIDE DOUBLE PUNCH

SIDE-REVERSE DOUBLE PUNCH

SAMPLE COMBINATIONS WITH ALL TECHNIQUES

SLOW MOTION OF MIXING ALL TECHNIQUES

ADVANCED FIST ROLLING

SUMMING UP EVERYTHING

OUTRO

$77