How Does a Kickboxer Train for a Match?
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Training Technique
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Perhaps the most important part of a kickboxer's training when preparing for a match is technique training. Most competitive kickboxers are already in good physical condition and therefore perfecting technique is imperative. Sparring with trainers is the best way to simulate a real match and hone techniques in an active setting. Intense practice with punching and kicking bags will ingrain certain fighting moves into the fighter's muscle memory. Since most competitive matches are scheduled against a known opponent, kickboxers often train with a particular foe in mind. For instance, if an opponent is known for having great leg kicks, the boxer can work extensively on protecting his legs during sparring. Similarly, if an opponent is known to have a certain weakness, such as bad cardiovascular fitness, the boxer can work on setting a very fast pace for the fight in order to tire his opponent.
Strength and Speed Training
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A fundamental part of a kickboxer's training regimen is strength and speed training. Sometimes when an athlete is faced with constant competition, he gets too focused on training technique and neglects their more basic foundational training. A regular schedule of weight lifting, heavy bag work, kick pad work and sprinting is important to maintain overall muscular strength and endurance. Push-ups, pull-ups and chin ups are very effective upper body exercises for kickboxing, since the difficulty adjusts with the weight of the boxer. If a fighter is dropping a weight class, body weight resistance exercises are especially important, since heavy lifting tends to build muscles, and therefore weight. If a fighter is going up a weight class, heavy lifting with free weights is important to build muscle mass.
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Cardiovasular and Endurance Training
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Another core part of overall fitness is cardiovascular endurance training. Running long distance, biking, and rowing are ways kickboxers improve cardio fitness. Jumping rope is also a popular way to promote intense cardio fitness. As with strength training, it can be a temptation to neglect cardio training when leading up to a fight, in favor of technique. It is important that a boxer keep active with the cardio component of his training in order to maintain his endurance level until the day of the fight. Intense sparring sessions are a good way to improve cardio fitness while simultaneously working on technique.
Cutting Weight
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An inevitable part of preparing for a fight for many kickboxers is cutting weight. In sports like boxing, kickboxing and wrestling, there is a weight class system, which pits fighters of similar weight against one another. In order to have the greatest advantage, kickboxers often attempt to fight at the lowest weight possible by cutting weight down to a point below their normal body weight. Cutting weight usually involves running and biking in heavy clothes to sweat out water weight, as well as limiting the intake of food. It is important that a fighter not cut weight too hard too close to a match or he might be fatigued from his efforts for the match. Cutting weight gradually over weeks or even months is the best way for fighters to achieve their fighting weight without having a detrimental impact on fitness during the fight.
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