Kickboxing training is a very effective training method for building endurance and strength, and if done correctly, you will get in top shape quickly. This program 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 doing a series of punches and kicks much like karate, usually in rounds. three minutes with a one minute break in between.
There are many other variations, but this is the most common way.
The heavy bag creates strength and power in your muscles, while the various speed bags increase your reflexes and speed. A lot of calories are burned during this workout as it can be quite rigorous when done by an advanced learner. Start slowly by doing two rounds of two minutes each with a two minute break in between. This will allow for an introductory level of exertion before the more intense workout that follows.
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. The first round should be with a heavy bag, for the second round use the speed bag, while the third round is done with the reflex bag. Do this workout for three weeks before advancing to the advanced level, which is done as follows:
Speed Bag – 3 Minutes – Use a light, swift, circular punching motion to increase speed and coordination.
One minute of rest
Heavy Bag – 3 Minutes: Alternate punching and kicking while increasing your power by hitting the bag in different areas and heights.
One minute of rest
Freestanding Reflective Floor Bag – 3 Minutes: This tool is available at most sporting goods stores and is a great addition to any home boxing gym. Hit this bag with different style shots using a speed and power approach.
Jump rope or run in place – 3 minutes – Repeat this sequence as conditioning allows.
As you can see, the rest periods are kept at one minute and the training rounds finish in three minutes. This is based on traditional boxing training, which mimics actual fight times during a match. To make this workout more interesting, pretend you’re in a real professional fight and dance punching and punching as you dodge and knit to avoid blows from your imaginary opponent.
This type of training lends itself to HIIT training, but that is a topic for a future article.