Tips for training Kickboxing Solo

Last post I mentioned that it is possible for you to train kickboxing solo. This is great if you can’t afford a gym, can’t find a gym nearby, can’t fit their scheduled classes into your normal schedule, your gym doesn’t teach a particular style, or just can’t get into the gym as often as you’d like. Here’s a basic structure for creating your own kickboxing training workouts.

  1. Warm-up: This is absolutely necessary, but I’ve seen so many places, gyms, and classes do this wrong. Some of the most common mistakes in warming up include going too light, going too hard, stretching during the warm-up, hitting the heavy bag, etc. So what’s the happy medium? First, you need to understand the point of the warm-up, what it does, what it doesn’t do, and how to do it safely. I wrote about this in an earlier post. Do this right and you set yourself up for a great workout.
  2. Stretch: After you’re warmed up, you want to do about 10 minutes of static and dynamic stretching. This gets you loose and limber to avoid injury, and get your full range of motion. If you have more time, by all means take it. It’s almost impossible to spend too much time stretching.
  3. Technique: This should be the majority of your workout. You should be spending at least 30 minutes on techniques, combos, drills, and strategies. You’re developing muscle memory here. Pick something, and drill it for 3-5 minutes, rest 30-60 seconds, and resume. Rotate drills for the next 30 minutes. If you do 3 minute rounds, pick 10 different drills. If you do 5 minute rounds, pick 6 different drills. If you’re not feeling too creative, repeat a couple drills. If you can’t find 5-6 different combos to do for the day, you’re not trying hard enough.
  4. Conditioning: You should finish up with some base conditioning. This is where you spend everything you have left and go for broke. This is your 3rd round. Aim to hit all the major muscle groups or movement patterns for kickboxing. You should spend at least 10 minutes on this round, unless you do your strength and conditioning sessions separately.

There you have a basic template for a solo kickboxing workout. You can do this with, or without equipment. You would be amazed what you can do with just body weight and shadow boxing. For a program that takes all the thought out of structuring your workouts, I recommend the MMA Quick Start program by UFC fighter Jeff Joslin. It’s definitely worth a look.

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