Kickboxing Training & Conditioning Workout
Kickboxing is a sport that requires intense training and conditioning. Even the amateur levels are competitive, thanks in part to the growth of mixed martial arts in the early part of the 20th century. Kickboxing is growing as a sport of its own and is used by many as a gateway to mixed martial arts. One such mixed martial arts fighter was Mirco Cro Cop.
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Heavy Bag Training
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Heavy bag training is essential for building kickboxing-specific endurance. Typically, training on a heavy bag is performed to timed intervals. As the bag is struck, it sways, simulating movement of an opponent during a match.
Heavy bag training can take several forms. Specific combinations can be practised. Due to the size of heavy bags, they are ideal for mixing punches and kick combinations. However, free-form striking is often employed to allow for actual simulation of a match. Finally, with regard to Thai kickboxing, clinch sparring can be practised in which the bag is held and knee strikes are delivered.
Pad Work
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Pad work is used to perfect timing and technique using boxing mitts, Thai pads or a kicking shield. Boxing mitts are smaller and help with accuracy while Thai pads and kicking shields are larger and can absorb knee strikes better. Pad work is often done to a repetition number and can include a number of combinations using hands, elbows, knees or feet.
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Sparring
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While a vital component of kickboxing training, sparring is also the most dangerous. Some trainers reserve sparring for their advanced students, and training partners should always be matched up with someone who is at a similar level. Unequal sparring partners can lead to injuries or inadequate training. Sparring rounds are usually timed to the same intervals as actual competition.
Cardivascular Training
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In kickboxing, cardiovascular endurance and muscular strength training can overlap. When just cardiovascular endurance is concerned, running is an adequate method. Exercises such as jumping jacks and jump rope should also be used because of how they build endurance in the shoulders, forearms and calves. Shadow sparring is good for kickboxing because it can build endurance but also allows you to practise technique and make corrections.
Weight Training
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Weight training should be performed with the goal being muscular endurance rather than size. Large, bulky muscles will be a hindrance in kickboxing. A kickboxer should train with weights at least three times a week, with at least a day of rest in between. While optional, workouts can target the entire body instead of a specific muscle group. Good exercises are the push press, kettlebell swing, and pull-up.
Training Program
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Here a sample training program. Remember that sparring is optional, especially for beginners. Cardiovascular endurance such as running can be done in the morning. Begin each workout with a warmup and end with a cool-down. Between each set rest for 30 seconds to a minute.
Monday: Heavy bag training (3 x 3 minutes specific combinations, 3 x 3 minutes free form), Pad work (6-10 techniques for 20-30 repetitions), Weight training.
Tuesday: Heavy bag training (2 x 3 minutes specific combinations, 4 x 3 minutes free form), Pad work (3-5 techniques for 20-30 repetitions), Sparring 8-12 rounds (3 minutes with 1 minute of rest).
Wednesday: Heavy bag training (3 x 3 minutes specific combinations, 3 x 3 minutes free form), Pad work (6-10 techniques for 20-30 repetitions), Weight training.
Thursday: Heavy bag training (2 x 3 minutes specific combinations, 4 x 3 minutes free form), Pad work (3-5 techniques for 20-30 repetitions), Sparring 8-12 rounds (3 minutes with 1 minute of rest).
Friday: Heavy bag training (3 x 3 minutes specific combinations, 3 x 3 minutes free form), Pad work (6-10 techniques for 20-30 repetitions), Weight training.
Saturday: Sparring 10-15 rounds
Sunday: Off
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References
Resources
- Photo Credit boxing round image by Alina Isakovich from Fotolia.com
