Kickboxing training - get in shape quickly!

Kickboxing training - get in shape quickly!

Kickboxing training is a very effective training method for building endurance and strength. If you train correctly, you'll quickly be in top shape. This program uses equipment such as heavy bags, speed bags, and other equipment familiar to anyone who has watched boxing training on television, and involves the trainee executing a series of punches and kicks, similar to karate, usually in three-minute rounds with a minute's rest in between.

There are many other variations, but this is the most common form.

The heavy bag strengthens and strengthens your muscles while the various speed bags increase your reflexes and speed. Significant calories are burned during this workout as it can be quite rigorous when performed by an advanced trainee. Start slowly with two rounds of two minutes each with a two minute break in between. This allows for an introductory effort before more intense training follows.

Use the heavy bag for the first round and switch to the speed bag for the second round. After 2-3 weeks, increase your training to an intermediate level by completing three rounds of three minutes each. Round one should be with a heavy bag, round two should use the speed bag, while round three should be done with the reflex bag. Do this training for three weeks before reaching the advanced level, which is done as follows:

Speed ​​Bag – 3 minutes – Use a quick, light, circular punching motion to build speed and coordination.

One minute break

Heavy Bag - 3 minutes - Alternate punches and kicks as you increase your strength by hitting the bag at different areas and heights.

One minute break

Floor Freestanding Reflex Bag – 3 Minutes – Available at most sporting goods retailers, this tool is an excellent addition to any home boxing gym. Hit this bag with punches of different styles, using both speed and power.

Jump rope or run in place – 3 minutes – Repeat this sequence if conditioning allows.

As you can see, the rest periods remain at one minute and the training rounds remain at three minutes. This is based on traditional boxing training that mimics actual fighting times during a match. To make this workout more interesting, pretend you're in a real professional fight and dance around while dodging and weaving to avoid blows from your imaginary opponent.

This type of training is suitable for HIIT training, but that is a topic for a future article.

Inspired by David R Groscup