Kickboxing training is a very effective training method for building stamina and strength and, if done correctly, will get you back in top shape quickly. This show uses equipment such as heavy bags, speed bags and other devices that are familiar to anyone who has watched a boxer training on television, and involves the trainee delivering a series of punches and kicks much like karate, usually in rounds. of three minutes with a minute of rest in between.
There are many other variations, but this is the most common form.
The heavy bag increases muscle strength and power, while the various speed bags increase reflexes and speed. Substantial calories are burned during this workout, as it can be quite rigorous when done by an advanced trainee. Start slowly by doing two rounds of two minutes each with two minutes of rest in between. This will allow for an introductory level of exertion before the more intense workout to follow.
Use the heavy bag for the first round and switch to the speed bag for the second round. After 2-3 weeks of this, increase your training to an intermediate level by doing three rounds of three minutes. Round one should be with a heavy bag, for round two use the speed bag, while round three is done with the reflex bag. Do this exercise for three weeks before moving on to the advanced level, which is done as follows:
Speed Bag – 3 Minutes – Use a quick, light, circular punching motion to increase speed and coordination.
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Heavy Bag – 3 minutes – Alternate punches and kicks while increasing your power by hitting the bag in different areas and heights.
one minute left
Free Standing Floor Reflex Bag – 3 minutes – This tool is available at most sporting goods retailers and is a great addition to any home boxing gym. Hit this bag with shots of different styles using a focus on speed and power.
Jump rope or run in place – 3 minutes – Repeat this sequence as conditioning allows.
As you can see, rest periods stay at one minute and training rounds run out at three minutes. This is based on traditional boxing training, which mimics actual fighting times during a match. To make this workout more interesting, imagine you’re in a real professional fight and dance around punching and jabbing while dodging and weaving to avoid your imaginary opponent’s blows.
This type of training lends itself well to HIIT training, but that’s a topic for a future article.