Expert: Alan Kahn - 2/5/2004

Question
Ok first of all I already know the basics like punching speed bags, shadow punching, and punching with weights but i would like to know is there any other way i can become faster? Also I heard about some kind of training bruce lee used to do called the paper punching drill but every time i see it i dont understand the steps they are telling me to do and I would be very greatful if you could break it down for me. THANKS.

Answer

Hi Lawrence,

Thanks for writing.  You ask:

"....i would like to know is there any other way i can become faster?"
++++++++++++++++++++++++++++++++++

there are a couple of exercises you can do. Both may require either a helper with a second hand on a watch, or a timer you can set.

First

Punch in the normal Basic speed bag punching pattern that you know(RR-LL)as fast as you can for 30 sec or 1 min ( one min. is tough!) Count the Same punch every time it hits.    
  example: count the "Right_Straight Punch" and see how many you do in the 30 sec or 1 min time limit. ( counting 1 punch is easier than trying to count all 4 or every one. )

do this several times and you should get an average of how many punches you did in the time limit.  Now you have a goal to surpass. try to do at least 1 or 2 more of that punch in the same time limit.

Second is very similiar but a little diffent focus.  You will time how long it takes to do 10 or 15 punches ( the same "one punch" ).

as an example, hit in the Basic RR-LL rhythm. do this as fast as you can and count 10 or 15 of one punch ( R_Front Straight Punch) and see how long it takes.  Say it takes 20 seconds to connect 15 times.  Now try to do in in 14 or 13 secs.  You can extend the number of punches to much higher and get a great cardio workout while you do this.

I suggest you do the above exercises with a LARGE bag 11x8 or so.  It will be easier to count. AND you must always do this with the same bag each time. Regardless of bag size, the times and counts will only be relevant to that bag size and inflation rate.

I hope this helps you reach your speed goals and makes your speed bag workouts more productive and enjoyable.  thanks for your question and ask again If you feel I can help you further.


As for your question abou Bruce Lee's paper punching drill, I am not personally familiar with the specifics about that, but here are a few links for you:


Look down to the paper punching
http://www.liikan.pp.fi/Liikan_Articles/Classic-Extracts/taber-trainingmethodsma...

Here is the exact link
http://www.liikan.pp.fi/Liikan_Articles/Classic-Extracts/taber-trainingmethodsma...

Great information for martial arts training.
http://www.freedom2000net.com/userpages/bordenm/Library/Articles/Instructorsmanu...

I hope these have helped you out.  good luck in your training.

sincerely,

Alan Kahn
author, The Speed Bag Bible