2 Kick Boxing Tips for Results

Elvis Elvis

Training and competing in the martial arts or in kick boxing demands the ultimate in physical conditioning. Grapplers are included in this category – the combat or fighting arts. Rarely will you find better conditioned athletes.

I realize there are hundreds of disciplines out there, but I’ll use the generic term, “kick boxing” in this article. The information applies to all of you.

If you’re competing in kick boxing, and you want to be successful, then you need to develop the total physical package; speed, power, agility, stamina, balance, mental and physical toughness, as well as technical skill.

One chink in the armor and you’ll find yourself getting beat, if not seriously hurt.

Don’t even think about stepping into the ring unless you know you’ve trained hard in preparation!

There are many misconceptions about training for kick boxing. We’ll go over two of them here, and I’ll give you an opinion on how you can train most effectively and efficiently.

1. Strength Training

First and foremost, you need to incorporate weight training into your program. Many kick boxers ignore weight training fearing it will make them “tight,” slow them down or, worse yet, cause them to gain weight and move up and out of their weight class.

You don’t want to think that way. The correct type of weight training will not make you tight or inflexible. In fact, just the opposite is true. And, it won’t cause you to gain much weight (if any). Your goal is to seek out functional strength, and pound for pound, a tight body.

A kick boxer seeks to be as lean and strong as possible. Being stronger will result in being faster. It’s a winning formula for success in the ring.

Weight training is a cheap insurance policy against injuries.

2 Kick Boxing Tips for Results

It’s important to keep your training volume down with respect to weight training. Remember, you also have to practice your kick boxing. So, don’t turn your workouts into a grueling session of set after set, rep after rep.

Keep your sets at 3-5, your reps at around 3-5 and your rest periods at around 3-5 minutes between sets. This is a simple and easy formula to remember. This type of training will make you strong, but won’t cause you to gain weight.

The training volume is low, and shouldn’t interfere with your kick boxing training.

Perform exercises that maximize the greatest amounts of muscle involvement. These include the Olympic lifts, such as cleans, the clean and jerk, and snatches. Squats and deadlifts fit this criteria as well. These exercises are taxing. That’s why you don’t see many folks doing them in your local gym. For you, they’re worth the effort…

…if you want to dominate that person in the ring with you.

Training with this type of weight lifting routine will also build incredible stamina, balance and flexibility. There’s a strong athletic component to them, and, best of all, they’re fun to do! Excellent for kick boxing.

It’s a good idea to get some quality coaching from someone who can show you how to perform these exercises correctly. If done wrong, they can lead to injury.

You only need to perform a couple of these exercises per week. Keep yourself fresh. Never train to failure. If you can barely squeeze out five reps on the clean, cut it short at three. Leave a little on the table for the next session.

Every 3-5 weeks, mix it up a bit, and do something completely different for a week or so. Just as in your kick boxing training, your body (and mind) needs a break from the same type of weight training routines.

One day, try doing 100 pushups along with 50 chin-ups…space it out throughout the day when you get a chance to grab some turf or hang on a bar. Don’t do it all at once. Shoot for completing the 100/50 by the end of the day. Play around with it and make it interesting.

Don’t underestimate the value of body-weight exercises.

Here’s a body weight exercise that will build incredible upper body strength – The hand stand. Yep, they’re great for building a strong upper body. But, you won’t likely be able to do them at first without a little help. So…

…use the wall. Stand about two feet away and facing the wall (take your shoes off), bend down and put your hands on the ground in front of you. Now, get a slight amount of momentum going forward and push up and onto your hands. Brace against the wall with your feet (you’ll now be upside down, looking away from the wall).

Try holding this position for 15 seconds to start. Your time will improve as you get stronger. Work up to three sets of one minute.

Remember to get as much variety as you can with your strength training. Use free weights, body weight, and other training tools…

…like the kettlebell

2. Stamina and Endurance

I want you to think about something. When you’re fighting in the ring, what are you doing? I can bet you’re not stepping up and down on a stair stepper for 45 minutes, or jogging 3-5 miles at a nice easy pace…or stepping to the latest aerobics tune…

…no, no. You’re kicking, punching, twisting, pulling, and throwing. You’re exploding, and accelerating. You’re going all out for short bursts of time, and backing off a bit at other times.

So, why do so many kick boxers train like they’re a long-distance runner?

Here’s the bottom line. You’ve got to train your body to accept the demand you’re going to place on it in your competition. You must train your body to fight through the lactic acid build-up in your muscles that screams for you to quit!

You have to train the way you fight.

In kick boxing, that’s going to be best accomplished through interval training. Short bursts of intensity followed by short rest periods.

A great interval training drill for kick boxing is done with a heavy or water bag. Pick your favorite kick, let’s say a roundhouse kick. Begin kicking the bag with the roundhouse kick non-stop for one minute, using both left and right legs…

…go at it pretty hard. Rest for 30 seconds. Start again for another minute. When done, rest for 30 seconds. Continue with this until you have completed 3-5 sets.

Now, rest for 2-3 minutes.

Next, pick another kick you’d like to work on. Perform the same sequence as above. One minute of kicking, and 30 seconds rest. 3-5 sets.

You can adjust the work/rest ratios to best suit your current conditioning level. The general concept is the same: Hard work periods combined with shorter rest periods.

There are an endless number of combinations you can do with this type of training. You’ll get a “two-for-one” training effect. First, you’ll build incredible aerobic and anaerobic endurance. And, you’re going to get some good training with your kicks. You’ll build speed and quickness – two of your greatest allies in kick boxing. Here’s the big picture view: Find ways to train/practice that closely resemble what you do in the ring.

You’re going to notice a huge difference come competition day.