Punching and Kicking Combinations Continued

Category Archives: Training Tips

Punching and Kicking Combinations Continued

Tonight was an extremely intense class! It went really well! We started out with a prayer as we always do during our sessions. I have listed below what we did in this class.

After praying, we started warming up.
Jumping Jacks for about a minute
Running in place
Jump into a 180 or 360 turn
Squats
Jumping in place as high as you can
Pushups
Jumping Jacks
Vertical pushups followed by Dive bomber pushups
Pogo jumping
V-ups
Crunches

Kickboxing Drills (until you are exhausted)
Jab / Cross / Back leg front kick
switch sides and repeat
switch partners
Back Leg Thrust Kick / Back leg Round Kick
switch sides and repeat
switch partners
Upper Cut (using rear arm) hook (front arm)
switch sides and repeat
switch partners
Offensive Side Kick / Defensive Side Kick
Finish Off with Granada!!
Finally, cool down with some crunches
Stretching

Benefits:
It will definitely challenge your endurance and your cardio.

Risks:
If you feel faint, or queasy, please be wise and stop, drink some water, and be safe. Train another day.

Punching and Kicking Combinations

Last Monday was probably the best, most intense class I’ve had in a while.  I have listed below what that looked like:

Warm up all in continuous succession:
Jumping Jacks for 20 seconds
Burpees
Running in Place
55 pushups
Jumping Jacks
30 Squats
5 or 10 high jumps
50 Crunches
15 V ups

Stretching

Kickboxing Combinations
Perform each side

25 reps Jab / Cross / Back Leg Front Kick
25 reps Jab / Cross / Thrust Kick
25 reps Jab / Cross / Hook / Low Back Leg Round Kick
Offensive Side Kick / Defensive Side Kick

Granada!!!
(Granada is our finale workout, super intense. Hit a body shield with anything, punches, kicks, etc., and after a certain amount of time, rapid punching for 10 seconds, then 3 hard fast ones. Do this a total of three times.)

To cool down, we did a set of fit deck cards and then stretched to finish it off.

We’ll probably do the same again this Monday. Should be fun!!

Bicep Curls

One thing I have been doing are bicep curls.  I mean, a lot of them.  I start out by doing 20, then 15, 10, and finally 5.  I alternate my arms after each set, and by the end I’ve got nothing left.  Another good idea is to change it up a bit if you start to plateau.  Come up with some different set ideas, or alternate the reps.  20, 10, 5, 15.

Intense Kickboxing Drills

Kickboxing Workout #1

Objective: To increase endurance and speed.
Method: Punching and Kicking
Benefits: An increase in endurance and speed in your techniques.
Equipment Required: X-ray sheets or paper preferred, or use something to focus on during the drills.

This workout will focus primarily on endurance and speed, but you’ll also notice benefits to your balance as well.  Start off you training with a thorough warm up and good stretching.

Start out by doing the following.

Punching Sets Reps
Backfists 2 Sets 100
Jabs 2 Sets 100
Back punch / Cross 4 20, 15, 10, 5
Hook 4 20, 15, 10, 5
Uppercut 4 20, 15, 10, 5
Hammerfist 4 20, 15, 10, 5

 

Kicking Sets Reps
Front Leg Front Kick 4 20, 15, 10, 5
Back Leg Front Kick 4 20, 15, 10, 5
Front Round Kick 4 20, 15, 10, 5
Back Leg Round Kick 4 20, 15, 10, 5
Side Kick 4 20, 15, 10, 5
Wheel Kick 4 20, 15, 10, 5
Hook Kick 4 20, 15, 10, 5

Conditioning Routine

Ok, so I came up with a new warm up that I want to do for my class more. 

Jumping Jacks
Jump up
Burpee
Jump up and tuck
Pushups
Crunches
Jump up
Squats
Jump up
Stretch.

Did this yesterday, and I was tired.  I loved it.  This will greatly improve cardio barriers, and improve higher jumps.  Once this gets easy though, it’ll be time for more intense warm ups.