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A simple workout that i have been using:
I hit the speedbag with only half a rebound and i hit it counting the times.
I hit 10 times with the right hand, then 10 times with the left, then 9 times with the right, then 9 times with the left, then 8 times with the right, then 8 with the left....etc.... until i reach 2 times with the right, then 2 with the left, then i hit 1 with the right and 1 with the left, continuously for 20 hits, 10 with the right and 10 with the left, left after right and so on. When i have hit 20 ones, i scale up to 2 times with the right followed by 2 times with the left, then 3 times with the right, then 3 times with the left.....etc, untill i reach again 10 hits with the right followed by 10 hits with the left. And this concludes a sub-set. Then i start again, this time with the left hand and do it all over again. Then with the right hand again, and so on. I do a total of 10 sub-sets, which make up a set. 5 starting with the right hand and 5 starting with the left hand. All of these of course must be done continuously, maybe with a few seconds of quick arm stretching between the sub-sets. It takes about 20 minutes for a set, if done fast, about 30 minutes if done at a slower pace.
It's the little workout i have thought of, i guess it is mostly usefull for speed development, since there is not a full rebound of the speedbag, but it also makes you focus, since there is counting and precision involved, and there is definitely a bit of a cardio result too. If done daily, it's a nice way of doing some exercising nonetheless. Improves hand-eye coordination, better than video games!
Logistically, a sub-set of the exercise is 236 hits in total, 118 with each arm, in 2-3 minutes. In total, a complete set is made up of 2360 hits, 1180 wih each hand.
I hit the speedbag with only half a rebound and i hit it counting the times.
I hit 10 times with the right hand, then 10 times with the left, then 9 times with the right, then 9 times with the left, then 8 times with the right, then 8 with the left....etc.... until i reach 2 times with the right, then 2 with the left, then i hit 1 with the right and 1 with the left, continuously for 20 hits, 10 with the right and 10 with the left, left after right and so on. When i have hit 20 ones, i scale up to 2 times with the right followed by 2 times with the left, then 3 times with the right, then 3 times with the left.....etc, untill i reach again 10 hits with the right followed by 10 hits with the left. And this concludes a sub-set. Then i start again, this time with the left hand and do it all over again. Then with the right hand again, and so on. I do a total of 10 sub-sets, which make up a set. 5 starting with the right hand and 5 starting with the left hand. All of these of course must be done continuously, maybe with a few seconds of quick arm stretching between the sub-sets. It takes about 20 minutes for a set, if done fast, about 30 minutes if done at a slower pace.
It's the little workout i have thought of, i guess it is mostly usefull for speed development, since there is not a full rebound of the speedbag, but it also makes you focus, since there is counting and precision involved, and there is definitely a bit of a cardio result too. If done daily, it's a nice way of doing some exercising nonetheless. Improves hand-eye coordination, better than video games!
Logistically, a sub-set of the exercise is 236 hits in total, 118 with each arm, in 2-3 minutes. In total, a complete set is made up of 2360 hits, 1180 wih each hand.
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