This was a question posed on
the question and answer page.
Question:
How
can I improve the strength of my body to suit the needs of kickboxing. thank
you.
Answer:
A little question with a big answer! I interpret kickboxing as full
contact karate, similar to Thai boxing.
Without
doubt the most important attribute in kickboxing is stamina! Being built like a
bodybuilder is not the answer to strength in kickboxing.
Although
saying that, lean muscle strength is advantageous.
Plenty
of stamina work, such as skipping, running, jogging, circuits and pad work.
A
typical workout for kickboxing is, let's say you are training for a 3 x 2
minutes round fight. You would train at least 4 to 5 days of the week doing 12
to 15
x 3 minute rounds of mixed training with 1 x 1 minute break in between all
rounds.
(Buy
an electronic egg timer from somewhere like Boots or Asda e.t.c it only costs
about £5 with batteries, this is excellent for setting countdown timing for
your rounds Get one with a big display that counts in seconds as well as
minutes, because the more tired you get the more you look at the timer,
although you shouldn't really!)
training
would be for 8 weeks before the fight. Try and get at least 2 x 3 mile
jogs or runs in the week sometime, and if you are up to it a 5 - 10
miler.
The idea is that you
are peaking at the end of the 7th week.
Your last week of training would differ to the previous 7 weeks in that you
would lessen the number of rounds of training say 8 - 10
2
minute rounds and they
would be concentrating on speed more than stamina. You would not train at all
for 48 hrs before the fight.
All
your stamina work should have been done in the previous 7 weeks. If you haven't
done it by now it will be too late! All your road work should now be under your
belt.
Skipping
2
x 3 minute rounds
in
the last 30 seconds speed up and throw in some doublers in the last 10
seconds
Shadow
3
x 3
use all your techniques
during your shadow, stay fast and alert, shadow in front of a mirror if
possible to see your movement and guards. Move around as though you are in
the ring, plenty of footwork and plenty of kicks. Practice your blocks and
counters as well.
bag
work
3
x 3
Maybe do one round of just
punches, second round of just kicks and third round of mixed. ( or do all
rounds of mixed but concentrate on certain aspects of above )
sparring
3
x 3
Do light
sparring. Use this session to try
all your techniques and especially concentrate on pacing yourself out! If
you have the luxury of a ring, use the whole ring with movement. Sometimes
try to dominate the centre. (Doing shadow in the ring is a big plus! Get
used to using the ropes, sliding off them, as opposed to bouncing off them
like a plank of wood in a straight line :) Get used to escaping from the corner
of the ring and likewise controlling the corner of the ring by keeping your
opponent in there. Try and make sure that your opponents only escape is in
the direction of your right hand, if your are orthodox i.e left side
forward. You are trying to make sure that their only
escape is towards your stronger side so you can set them up and catch them
on the way out. The same goes
with kicks. During your sparring always be aware of your opponents stronger
side and move in the opposite direction away from it using your footwork,
unless you are trying to entice them in.
pad
work
2
x 3
pad
work after sparring, because if you know you are sparring after your pad
work, you will not put 100% into it, you will be worrying how much stamina
you have left for the sparring! That is unless you are not worried.
circuit
exercises
2
sets 100
10
Tuck
jumps, 10 press ups, 10 squat thrusts, 10 double knee crunch sit ups,
10 double
leg jackknife sit ups, 10 star jump burpees, 10 single leg squat thrusts,
10 cat
stretches, 10 single knee crunch sit ups and 10 knuckle press ups. (Please note:
these are only example exercises that you can use, you can change them to
anything, the important thing is that they are performed at max speed, no
rest in between the circuits, but you do take a 1 minute rest in between
the 2 sets of 10.
Above is a guide that can be used, manipulated or ignored.
Basically,
strength in kickboxing is staying power & stamina, so
get your running shoes out! (The way
you train will be the way you fight)
