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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                                                                                                                                                                                                                                     

Course Content

Expand All Sections

Volume 1

CHAPTER TITLE

START TIME

Open Introduction 0
Equipment (Board, Swivel, SpeedBag) 8:46
Tips on Airing up Speed Bag 15:04
Hand protection, gloves, wraps, no Jewelry 16:25
Height adjustment for Bag, basic swinging 19:21
Four Basic Punches from Front of Bag 21:07
Front Circle Punch 22:11
Triplet Rhythm punching sound 22:37
Front Straight Punch 23:51
Basic Punching Pattern (Basic Rhythm) 24:36
Front Double Punch 25:25
Front Double Punch patterns with Single Punches 26:37
Front Fist Rolling 27:58
Mixing Front Fist Roll with other Front Punch 30:10

Volume 2

CHAPTER TITLE

START TIME

Three Techniques from Behind the Bag. Reverse Single Punch 0
Reverse Double Punch 1:56
Reverse Double Punch patterns with Reverse Single Punch 2:18
Reverse Fist Roll 2:51
Mixing Reverse Fist Roll with other Reverse punches 3:34
Seven Punch techniques &Linking Through the Bag. Linking fist, Rhythm change to Double Bounce - 2 rebounds 3:59
How to pass single fist through Bag to other side 6:17
How to pass Both fists through Bag to other side 7:48
Three linking options for Double Fist Techniques 7:57
Tips for Linking from all seven techniques 11:28
Linking from various Split Fist positions 13:34
Sample combinations with 7 fist punching techniques 17:38
SLOW MOTION - All seven Techniques and Linking 19:18

Volume 3

CHAPTER TITLE

START TIME

Outward Elbow Strikes. How Elbow Strikes are named 0
Outward-Single Elbow Strike 1:03
Outward-Double Elbow Strike 2:17
Outward-Triple Elbow Strike 3:40
Similarity of Outward Triple Elbow Strike and Front Double Punch 4:59
Linking single fist from Outward Double Elbow Strike 5:14
3 linking options from Outward Triple Elbow Strike 5:57
Outward Triple Elbow Strike to Split Fist combinations 6:31
Inward Elbow Strikes. Inward-Single Elbow Strikes 6:59
Inward Single to Outward Elbow combination 7:31
Inward-Double Elbow Strikes 8:48
Inward-Triple Elbow Strikes 9:19
mixing outward Triple E.S. and Inward Triple E.S. together. 10:03
Linking to the Inward Elbow Strikes 10:15
Slow MOTION -of Everything to here 10:58
Downward Elbow Strikes 13:41
Downward-Single Elbow Strike 14:14
Downward-Double Elbow Strike &safety Tip 14:41
Downward-Double Elbow Strike and linking single fist 16:11
Downward-Triple Elbow Strike 17:19
Downward-Triple Elbow Strike and 3 linking Option 18:17
Safety tips for Downward Elbows 18:58
Four-Way Elbow Striking (Both fists &Both Elbows in one technique) 20:12
Out-Down Four Way Elbow Strike 20:40
Linking from Out-Down Four Way E.S 21:29
Out-In Four Way Elbow Strike 22:39
Side-Triple Elbow Strike 23:32
Linking from Side Triple E.S. to Front 24:09
Sample combinations of mixing all Elbow Strikes 24:49
Slow Motion All Elbow Strikes 25:47

Volume 4

CHAPTER TITLE

START TIME

Techniques From the Side of the Speed Bag. Hook Punch and options for use 0
Side Single Punch 6:38
Side Double Punch 8:17
Tips to learn Control of Side Double Punch 10:28
Side to Side Split Fist Combination 11:04
Side Double Punch linking with various fists 11:33
Continuous Side Double Punching 12:18
Continuous Side Double Punching to Front-Reverse Double Punching 13:00
Side-Triple Elbow Strike - more detail and combinations with all others 14:48
Reverse-Side Double Punch 17:14
Side-Reverse Double Punch 19:33
Sample Combinations with All Techniques 21:23
Slow Motion of mixing all techniques 23:33
Advanced Fist Rolling 28:03
Summing up everything 28:49
Outro 31:29

 

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
  • $79.00


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