Kickboxing Training

Four Skill sets of Kickboxing Training

Necessary Skills for kickboxing training and building KO Power

Kickboxing is an intense physical sport and has high demands on the body. There is no denying that. While other martial arts and combat can be draining, and require endurance, no other art is reliant on explosive knockout power as kickboxing training. Grappling definitely requires strength, but it is quite possible to pull off a submission on skill, knowledge, leverage, and finesse, without brute strength. Kickboxing training has a much higher demand on physical conditioning, because the speed and power of the punch or kick directly determine the effectiveness. Read on to explore the different physical skill sets you NEED to develop your KO power as a kickboxer.

kickboxing training

  • Technique always comes first in kickboxing training.

    You will almost always strike with more power by focusing on a clean crisp execution of a technique with minimal effort, rather than just swinging with reckless abandonment. In fact, each kickboxing technique has a number of key points, and if you aren’t following them, you are leaking power, like a car with a punctured gas tank. It is possible to throw a knockout kick without applying a lot of force. Drill your technique, plug the “power leaks,” learn to strike with control, and the power will develop from there. Don’t force the technique in your kickboxing training. Do it loose, light, and fast. Think of cracking a whip instead of swinging a sledge hammer. When you focus on plugging those leaks in your kickboxing training, you are more efficient, and don’t require nearly as much power to throw that knockout kick or punch.
    Explosive Power – The next thing to develop is your base strength and explosive power. Don’t misinterpret me. I didn’t mean to diminish the importance of strength with my first point. It should be trained separately from your kickboxing training though. I’m talking weights: high weights and low reps. This is going to help you build your maximum strength but will not make you bulky like a body builder or sore and slow. This develops the Anaerobic Alactic energy system which your body uses for those fast bursts of energy in kickboxing training. Here’s a great example of a conditioning program for MMA and kickboxing.
    Muscular Endurance – If you’re at the end of your first round, your arms are feeling like lead weights, and your legs feel like jelly, you aren’t going to be able to throw that knockout punch. You have no energy left, and you won’t be able to generate enough power to throw your techniques correctly, much less effectively or with the explosive power. When your muscles are burning during kickboxing training, it hurts just to keep your hands up to protect yourself, and you can’t think straight through the pain, how do you expect to come out on top? Develop this power endurance in your Kickboxing Training, and you’ll still be hitting like a truck at the end of every round, every match.
    Cardio – When athletes, especially in kickboxing training, talk about endurance, they usually just say Cardio. It is a different kind of endurance, as it uses the aerobic energy system to keep you running. This is the endurance that is the difference between barely breaking a sweat in your kickboxing training versus gasping for air. You can develop this in a number of ways, and the most common is hopping on a treadmill. Nothing wrong that, if you’re doing it the right way. However, way too many people think of just running for 15-20 minutes. That’s a great timeframe, but what do you do during that 15-20 minutes? What is better for cardio? Running at 6 miles per hour, or 9 mph for 20 minutes straight? Hopefully you’ll say 9 miles per hour. What’s better? Running a mile in 10 minutes, or a mile and a half in 10 minutes? You’re doing more work in less time. That’s going to keep you at an elevated heart rate, you’ll expend more energy, your heart will become stronger, and you’ll push harder. This forces your body to become more efficient, and if you can push harder in training, it’ll obviously transfer over to the cage or ring and your kickboxing training. More work in less time, means more punches and kicks within a 5 minute round, or a 15 minute fight.

So how do you focus on all of these different aspects of kickboxing training?

It depends on your life. If you’re like most people just getting started, you don’t fight full time, and can’t dedicate 8 hours a day to training. If this is you, then you’ll need to allocate your time appropriately. This means training different aspects on different days. Technique should be trained at least 2-3 days per week, and if you’re doing conditioning training the same day, it should come after. You don’t want to work technique while fatigued. You won’t be able to recruit appropriate muscle groups effectively, and you will develop poor muscle memory and bad habits. My recommendation is to allocate 3-4 days a week to conditioning, with emphasis on days you need to develop most. Alternatively, you can work in phases, or a periodized program like the one I use. Click here to see the top MMA and Kickboxing conditioning program available.

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