Focused Workouts

* To Increase Strength
* To Increase Speed
* To Increase Endurance
* Martial Arts
* Footwork
* Hitting to Music - Punch Drumming (TM)
SPEED B.A.G. VI will be July 9-11, 2015 at Real Gymm in Keyport, NJ
demonstrated the amazing art of "PUNCH DRUMMING(TM) during part
of his own Drum Solo's. THANKS to BALAZS BOXING for donating the
rock solid UBS1S FREESTANDING FLOOR frame.This was memorable

See the appearances: Saturday April 7 and Saturday April 12

Specialty or Focused workouts
Once you can punch repetitively with speed and power, you can begin targeting specific benefits or training results. You can do this by manipulating some factors of the equipment and how you use it. For general fitness you can use the normal speed bag stance facing front. But for Boxers and Martial Artists, you may want to use your defensive fighting stance and use the following guides for any single punching technique or combination.
Be sure and use hand protection, for these workouts will put maximum impact on your hands.


There is now a new product available for accurate measurement of your speed bag workouts. The "Speed Demon" by Virinnovations is an easy, accurate and affordable digital measurement device that can assist with increasing your speed, punching power and endurance by measuring your output and giving you immediate and accurate information, such as punches per minute, Total punches per workout and a challenge mode that takes your speed and endurance to the limit with a readout to track your progress.
It works great and can easily be used to augment the workouts below with true readouts of your output.
 Speed Demon Xt
* has NO financial arrangement or "deal" to promote this product, and we gain no financial benefit from this listing. We have used this device and seen it put to the test by many of the best speed baggers we know, punching as hard and fast as they can and the Speed Demon pushed them to the limit, giving immediate and accurate readouts. It's a great product, it works, and if you want to keep records of your punching speed (punch per minute) and output (total punches thrown) or have a consistant guide to challenge you to go faster and longer, -
Then The Speed Demon is what you are looking for.

Use larger size bags. They are heavier, create more resistance and require more punching force to keep them going. Since they are slower, it will also be easier to count the rebounds. Do NOT overinflate the bag for this. Actually, slightly less air may add more benefit, since it will take more force to get the bag to rebound. If you let a bit of air out (or under-inflate), you do no want the leather to crease on the bag. inflate so that the leather is equally expanded all around with no folds. The bag will punch and sound a bit "flat" making it even slower. You can also add a bit of force to your punches by stepping back a bit from the bag and make your bag-fist contact point further out in your swing, almost at full extension. The longer swing arc and extension will let you deliver a bit more force to the bag.

? Create a single punch workout that uses the number of rebounds as a guide. From whatever stance you want, hit the bag as hard as you can and count the rebounds. Then add at least one rebound. As an example, perhaps you throw a jab, hook or Circle Punch at a 12x9 bag and it makes six rebounds before it stops hitting the board. Create a focused workout such as 3 sets of 10 single punches, where each punch must produced 6 rebounds. Less than six rebounds will not count. After a few workouts, add another rebound, so now the bag must make 7 rebounds. You must hit harder, with more force, to make more rebounds. DO NOT WIND UP TO ADD FIST SPEED TO PUNCH HARDER. Do this from your normal stance for each punch or hand technique you want to focus on. For added targeting ability, do not stop the bag after the required number of rebounds is reached. Sight the bag as it slows down and punch when it is in the correct position rebounds.

? Do the above workout for two or three punch combinations, where each punch in the combination must create the required number of rebounds. As soon as the correct number is reached, sight the bag and throw the next technique. As an example, choose a three punch combination such as a Left Jab, Right Cross and Left Hook. Each punch in the combination must make at least 6 rebounds. From boxing stance, execute the left jab, once you count six rebounds, target the moving bag as it slows down and execute the Right Cross. Again count until the bag rebounds six times, then target and execute the Left Hook for six rebounds. Try to maintain correct balance natural movements. If any punch in the combination does not produce six rebounds, start the combination over again. Do this for 3 sets of 10 combinations. After a few workouts, add another rebound.
? If you have a Speed Demon digital measuring device, put up a 9x6, 10x7 or larger bag and go to challenge mode. Note the chart on that link, and good luck getting to level 20 punching from the front. If you can punch from the reverse position, Try continuous reverse single punching in any of the modes and see how fast the biceps of your arms get fatigue from continuous punching. *Although the Speed Demon was developed for the Basic Rhythm front punching with three rebounds inbetween each punch, we have found it equally accurate when performing triplet rhythm punching from behind the bag.


You can do speed focused workouts on any size bag, but bag control may be an issue depending on your bag. Larger bags will not go as fast as smaller bags. It may help to consider that each speed bag, not matter what size, has three general speeds. The First is SLOW, or warm-up speed, the second is NORMAL or workout speed, and the third is FULL speed. On any size bag, most people can only maintain full speed for a short period of time.
 Use progressively smaller bags, which go faster due to shorter rebound arch
 Reduce the swinging movement of your punching techniques. Swing SMALLER, not harder!

 Interval workouts. These workouts require good control of punching technique and the ability to keep the bag going fast for at least 30 seconds or one minute. They will also require a timer and perhaps a coach or workout partner to call out time or count punches!
1. Timed workout 1Hit the bag as fast as possible for 30 seconds or one minute. Count the number of punches you do in that time period. Then increase the number of punches in the same time frame. This is easier if you pick one punch to count, such as the right Front Circle Punch (FCP) or Right Front Straight Punch (FSP). Start with that punch and count that punch every time it connects during the time interval. As an example, perform your basic rhythm or preferred punching pattern and count the Right Front Straight Punches. Using 1 minute as a time interval, start punching with the Right Front Straight Punch and begin your normal punching sequence. Go as fast as you possibly can during the interval, counting the right straight punches. Perhaps you did 40 right Front Straight Punches (FSP) in one minute. Great. Now reproduce that same number for three 1-minute sets. After a few workouts, add another punch, so you have to do at least 41 Right Front Straight Punches (FSP). Keep increasing the number of punches during the same time interval. You have to punch faster to be successful.
2. Timed workout 2. Similar to the last workout, but reverse the measurement. Instead of setting a  time interval of measurement, use a pre-determined  Number of Punches and see how long it takes to do them. Then try to reduce the time it takes. As an example, Start with the Right Front Straight Punch (FSP) and perform your normal punching pattern as fast as you can until you execute 30 Right Front Straight Punches. Perhaps that took 40 seconds. Do this again for three sets always executing 30 of the chosen punch. You must complete them within the time interval. After a few workouts, reduce the time interval. Then try to do 30 Right Front Straight Punches (FSP) in 35 seconds or 30 seconds. The Trick is you must hit faster to be successful. 
 The above speed workouts are similar but offer some variety. In WO1 you increased the number of punches within a pre-determined time interval, and in WO2 you decrease the time interval required to perform a pre-determined set number of punches. In either case you have go punch faster to meet the goal. The Speed Demon digital measuring device is excellent for these.
 Try to keep bag inflation standard for these speed workouts. Don't cheat yourself by overinflating the bag, which will make it go faster.
 If you have a Speed Demon digital measuring device,  put any size bag up and go to and go to "Speedometer mode" (punches per minute). This will continually monitor your punching speed for your last four punches, so you must maintain a constant punching speed for at least four punches. As you throw more punches, if your rhythm and timing is accurate you will maintain a steady punch per minute pace. Now try to go faster. when you have reached your upper most speed limit on that bag, put up a smaller bag and see how fast you go and how long you can maintain that pace. You may find you can punch "really fast" for 10-12 punches but then your speed will fall a bit as your movements get larger and accuracy drops (miss hit bag etc.) But the digital read out will tell you immediately when that happens. Top baggers we know have sustained speeds of 340 punches per minute for at least 30 seconds on an 8x5 bag. That's moving!

Endurance and Cardiovascular workouts
? Punch the bag continuously for longer periods of time. Vary the speed of your punching. Start at slow or warm up speed for 30-60 seconds or 40-50 punches. Then increase to your normal workout speed, which is where you feel the most comfortable and in full control. Stay at this speed for one or two minutes. Then jump to full speed, and go as fast as possible on that bag. Here you are almost out of control and will feel the shoulder arm burn quickly. Back off down to workout speed until the burn goes away. Go back and forth between workout speed and full speed several times. Three minutes of this is a long time! Every few workouts increase your time by .15 or .30 seconds. To easily establish a pre-set time interval, you can punch to 3 or 4 minutes of music. Mix a few songs together with varying tempo.
? Speed is not the issue in these workouts, so use larger bags for your endurance. It takes more force and effort to keep the larger bags going and you may fatigue quickly, and with these workouts, you are trying to enter that zone of fatigue.  Advanced users may be able to get these benefits from smaller bags because your bag skill can keep it going longer. But regardless of speed bag skill, The goal of these workouts is to increase your physical efforts, not necessarily your speed bag ability.
? Since you are punching for longer periods of time, the routine of punching can get boring. Add variety by focusing on one arm punching. During the routine, use the left arm only for 6-10 punches and then the right arm. Vary the number, and change arms repeatedly. You may think it is a math test, but the variety of constantly changing will take you mind off the drudgery of punching for three or more minutes, and the increasing burn in the shoulder muscles
? To punch for longer times, learn to do the elbow strikes. These require more shoulder rotation and body movement. Elbow striking actions will help relieve the burning sensation in the shoulders and arms. After 8-10 elbow strikes, the shoulder and arm pain should be relieved enough to change back to fist punching techniques. With elbow strikes, you can extend you non-stop punching time to 5 or 6 minutes or longer. Along with this, if you are only punching from the front of the bag you can let your elbows sink lower than you normally might, since you are not passing the fist through to other sides. If you CAN pass your fists through, be sure and raise the elbow when you do, or you may mis-hit the bag.
? To As mentioned above, If you have a Speed Demon Digital Measurement device put up a larger bag and go to the challenge mode.  Note the chart on that link and see how you fare. Master level baggers are flirting with level 20. This is an amazing endurance workout! The digital read out will tell you immediately if you are on target with your current punching speed or falling off. And every level requires a faster sustained pace, so get ready for 1000 or more punches to reach higher levels of endurance. For a less severe but sustained punching workout, put the speed demon in "Punch Count Mode" and let it count the total number of punches you throw during your training interval or round. (example: punch 3-minutes, total 600 punches...) You can keep records of this for each size bag you use for comparison, or compare your results with training partners using the same size bag. It's fun and accurate.
? As mentioned earlier, punch to music. Besides establishing a predetermined time interval, this helps combat punching boredom and makes the time pass faster. See hitting to music below.

Martial Arts training on the Speed Bag
The speed bag is very effective for martial artists. Unfortunately, it is often overlooked in their training dojo or training facilities. Maybe it is seen more as boxing equipment, or it was not a normal part of training programs from the ancient orient. Regardless, hand speed, rhythm and timing are also required in any form of martial arts. Training ideas for this area are offered here
? Learn how the speed bag works and how you can practice your hand techniques or kicking techniques
? To practice specific techniques or combinations begin from any or your preferred defensive stance. Be sure and adjust your distance for any forward or retreating body motions
? The speed bag can be use for any of the open hand techniques and punches, such as fist punches, Elbow Strikes, knife hands or Ridge hands. .

? The speed bag can be used for certain kicking techniques. It works best for the Roundhouse, Hook and Crescent kicks. 

* Warning! The board is very close to the foot! Use larger bags for kicking. The belly or target area is further underneath the board. You may also want to increase this distance by adding an "S" hook onto the swivel.
You may want to tape the open ends of the "S" to keep it from coming off.

? Remember, the three rules of rhythm will also apply for kicking combinations. Repetitive roundhouse kicks with the right leg will follow each other after an odd number, such as 5 rebounds, since each comes from the same side of the bag. But a right leg Hook Kick followed by a right leg Roundhouse kick (off the same chamber) will require and even number, such as 4 or 6 rebounds. That is because the roundhouse kick will return on the opposite side from the hook kick.


Footwork and the speed bag
Since the bag is fixed and doesn?t move away from you or sideways, it is more difficult to practice footwork. But the following will help focus on your punching footwork.  From a defensive stance with your left or right leg forward, start very close to the wall nearest your back
? Depending on your ability, choose a punching technique or a two, three or four combination. Beginners can use a single punch, such as a jab or backfist. Those with more experience might use a double jab, right cross combination.
? Now start punching and begin your circling shuffle steps. Maintain your balance and step correctly. Do not cross your feet. Keep moving around the bag until you reach the other wall. This should be 5 or 6 steps depending on your step size. Now go back the other way, while completing the punching combinations. Try to blend all your motions with the bag rhythm and flow of movement.
? Since your footwork is the focus, and not bag skill, you can use any number of rebounds. Start slow and punch only at half power to get the feel. Resist the desire to increase punching power and bag speed until your footwork can flow smoothly with your rhythm.

Hitting the speed bag to Music or "Punch Drumming"(TM)
The sound and rhythms of the bag can be used to punch along with music. I call this unique activity Punch Drumming (TM) for the bag beat can be your own improvised drum part. Besides being a lot more fun, punching to music will also allow you to punch for a given amount of time at a constant speed. Even a short song is usually around three minutes. That is a long time to punch a bag non-stop.
? As a beginner, it only requires the ability to keep the bag going in the basic punching pattern. After that, anyone of any skill can punch drum (TM) to music. Here are some tips to do this.

? It does not matter what kind of music you like. Choose any song you would dance to. Feel the beat of the song and tap your foot to it. Your foot hits the floor ?on the beat?. Now punch the bag from the front and let your fist hit the bag when your foot would tap the floor. Adjust your punching speed so your fist hits the bag directly  "on the beat".
Now you are punching in what I call "straight time" to the music
 For Front Fist Rolling (F-Roll), begin the roll and adjust your punching speed to feel the bag beat in time with the music. You may sense four punches between every foot tap, or main music beats. Relax, these are 16th notes.
 To add in double fist techniques, such as the Front Double Punch (FDP), time your punch so the second, (last fist) of the technique hits the bag ?on the beat?. In music parlance, the lead fist would be a pick up beat. If using a triple elbow strike, the first few parts are also pick up beats.
 With added skill from techniques all around the bag, your combinations can also create unique rhythmic patterns that fit perfectly to music. With this skill, you can begin punching in a ?syncopated beat pattern? from all around the bag. Syncopated simply means several accented punches within the combinations will land slightly off the main music beat, but every few measures of music a main punch will connect ?on the beat? with the music. It is slightly more advanced, but not to worry. Most people easily feel when the beat is correct. The trick is to constantly adjust your punching speed to adjust your bag beats to the music. Now you be Jammin!
 View some of the demonstration videos  to music to see and hear what this is like. Warning: it is very addictive! Hitting to music maximizes your ability for creative rhythmic expression! jammin?!
Brian Tichy, Drummer for such greats as Billy Idol, Foreigner and Whitesnake�uses the speed bag for "Punch Drumming", which is hitting the speed bag to music, using the bag rhythm as a groove to keep time, as well as a personal workout.