Speed bags a thing of the past?
Okay to be a little more precise:
As your hand speed increases, so does the power of your punching. Increasing repetitive hand speed also helps eliminate wasted motions. Fitness Benefits - Striking actions require the user to hold the arms and hands up for extended periods of time, building shoulder & arm strength and endurance.Resistance Training - Resistance training increases speed for a fighter because it strengthens their muscles. Strong muscles accelerate faster, than if they were weak. Using resistance training to strengthen the muscles responsible for accelerating a punch is important.
Biceps, chest, lats and triceps contribute to increasing the speed of a punch. Use a variety of resistant training equipment to effectively strengthen these muscles. Calisthenics, resistance bands and weights are all fantastic examples. If resistance equipment is unavailable, just be sure to do exercises that create a form of resistance.
Great link with vital info:
http://www.speedbagcentral.com/ssp/introduction
Also some really good points -
So a speed bag conditions your arms for:
- Muscle endurance keeping hands and elbows up and in active state
- Speed and timing development through the nervous system and muscle memory
- Accuracy
- Rhythm
- Hand eye coordination
- Power development through your feet to hip to shoulder to elbow and then hands
- Control and when to deliver broken power punches
- Breathing through rapid punches
- Developing muscle fibers whilst muscles expand and contract shoulders, triceps, and lats
- Developing Elbow ligament and tendon strengthening through flexion and extension movement
- Develops slow twitch muscles fibers across the various prime mover, agonist, antagonist, synergists muscle groups
- Develop and strengthen your shoulder rotation cup area
- Builds the ability to learn to shift weight left and right feet and proper grounding
- Stamina and control heart beat rhythm (cardio)
Are just a few direct benefits and functions whilst training on the speed bag.
Hence the term "Fast Hands"..........