A good speed workout on a heavy-bag can be done by simply doing what you do when your shadowboxing you want to throw snapping, short, quick punches. If you hit the bag with nothing but hard strikes your only going to get power so you need to hit the bag with taps in small combinations or single strikes. It does not matter what strikes you use just don't use the ax-kick, toe-kick or uppercut on the heavy-bag.
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