Expert: Alan Kahn - 3/30/2004

Question
In an example of your workout, at about what pace do you hit a speed bag (number of times in one second). Also, what range (distance) do you usually hit the speed bag to.  

Answer
Hi Joshua,

What "pace" do I hit at? ( how many times a second ). Well, I don't really know. That would depend on bag size and inflation. an 8x5 overinflated bag will go much faster than a larger size bag, or one with less air. But, I have timed myself in a unique way, although I am not sure this will count. I often hit to music when I work out, and have an electronic metronome - [an electronic musical beat timer] in my speed bag "studio", ( my work out room set up with video cameras and CD players etc. )
I sometimes hit along with the metronome, and punch in the standard basic rhythm, where I punch on each "BEAT" of the metronome. I have had that going up to 189 beats per minute, and kept in time with it for about 30-secs. If one punch per second is 60 punches per minute, then 120 punches per minute is two punches per second. Going at 180+ beats per minute is slightly more than 3 punches per second. I also hit along Really fast American BlueGrass music, which can clock out at 190 bpm. Wow! now that's some smokin' fast Fiddling!

You also ask at "what range (distance) do you usually hit the speed bag to."  I'm not sure what you mean. "Range" meaning "how long" is about 30 minutes per workout.   If Range means how far back from the bag I stand, Then far enough to let the rebound clear my nose, but close enough to stick my hand to the rear area behind the bag. I often move in an out to the bag, adjusting distances slightly depending on where my hands are going.

I hope these answer your questions.  Thanks for asking and don't hesitate to ask again if you feel I can help your training.

sincerely,

Alan Kahn
author, The Speed Bag Bible