Description

Alan Kahn – The speed Bag Bible

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

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

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