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Gain speed by incorporating complex training into your routine. Begin with core power exercises such as a basic abdominal crunch followed by an explosive medicine ball crunch with rotation. Next, set a cable pulley or resistance tubing approximately chest high. Holding the handle, perform striking mechanics and follow it immediately with heavy bag striking. Perform this complex superset for four total sets, five repetitions for the first movement, and ten repetitions for the second. After completing four to six weeks of this complex striking routine the speed and quickness of your hands will improve.
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