Kickboxing is a demanding competitive sport based on martial arts and boxing. It has also been developed into a stand-alone exercise routine, due to its outstanding physical challenges. Accordingly, kickboxing training will develop an athlete’s cardio-respiratory and muscular endurance, increase power and improve flexibility.
Stretching
Christoph Delp, author of “Kickboxing: The Complete Guide to Conditioning, Technique, and Competition,” recommends stretching in two phases: light and progressive. For light stretching, select a position where you feel only a light amount of tension during the stretch. Do not attempt to increase the stretch beyond that point, and hold this position for a count of 20. The second phase, progressive stretching, involves moving to the point where you feel light muscular tension, then continuing until you feel a new level of tension. Hold this position for a count of 20. In both phases, focus on the muscles being stretched and concentrate on relaxing the muscles, not stretching them.
Focus Mitts
Using a training partner and a pair of focus mitts, you can train nearly every kick and hand combination at various heights. Using focus mitts forces you to concentrate on a specific target and will improve your kicking and punching accuracy. A sample drill would start with a left jab, followed by a right cross, a right roundhouse kick to the head, and ending with a turning hook kick to the head. Make the drill more realistic by having your partner move and attempt to hit you with the focus mitts when your guard is down.
Heavy Bag
Heavy bags can combine cardio and strength training in one 30-minute training session. Work in two-minute rounds with one minute rest between rounds. Start with three rounds and increase up to 10 rounds as your fitness improves. Use the first round to work only hand combinations involving the jab, hook and uppercut. The second round will focus on kick combinations with the roundhouse, hook, side and spinning kicks. Combine your punches and kicks on the third round. Repeat this cycle three more times, completing nine rounds. On the 10th round, go crazy. Attack the bag in a flurry of punches and kicks, not stopping until the round is over.
About this Author
John Kuhlman is a Las Vegas-based writer with more than 20 years of professional experience in corporate communications. He is a published author of several books and feature articles for national publications such as “American Artist,” “Inside Kung-Fu,” and The Outdoor Journey. He holds a Bachelor of Arts in English from Miami University.
