7 Responses to “What type of weight trainining programme is good for kickboxing?”

1. allrampagecom says:

   May 2, 2010 at 9:08 am

   .muscle strength won’t do as much as learning how to punch correctly.

   If you are flabby, yes lift weights… But other then that just learn to punch correctly and it will pack a big bang

   Hard punches come from your hip/body movement and not muscle strength or lack there of.

   But weight lifting is always good regardless.. but don’t let anybody tell you that’s the reason you punch like a girl =)

   http://www.allrampage.com
2. jjbeard926 says:

   May 2, 2010 at 9:49 am

   I usually don’t do weight training to improve in martial arts, but I know some folks really like it and recommend it. The main thing I’d point out is to skip the workouts for biceps which are the most popular weight workouts. Instead focus on triceps (back of the arm), shoulders and chest workouts. Bench press is an ok one but you can get a similar workout from doing push-ups. Incline bench press machines are a good one to work on.

   It’s easy to see why these workouts improve your punch strength, the motion is very similar for your punch or for a bench press/push-up.

   But the main thing is learning to punch properly with good force from the strength you have. Avoid injury by lining up your hand properly before punching, a lot of people put extra stress on their wrists by leaving their fists at an odd angle when punching or you can hurt your fingers by having a “sloppy fist” with fingers partially curled or the thumb inside the fingers.

   Basically work technique first and weights later.
3. No Brainer says:

   May 2, 2010 at 10:43 am

   Pfft, don’t listen to old school people who believe weughts make you slow or bigger biceps make you slow…

   Don’t skip one area of strength and skimp on another. Having stong triceps and weak biceps will cause an imbalance and lead to a slower punch and maybe even an injury.

   Join a gym and tell them what your goals are, a trainer will make you a program to suit these goals.

   Every world class athlete in every sport uses resistance training to improve their performance. Martial arts is no different, in the old days martial artists used rocks, hammers, body weight, buckets of water or anything else heavy that they could get their hands on. If there were modern gyms back then they would have used them, it is great to learn from tradition but don’t neglect new training methods that have been proven to yeild better results. Martial arts is supposed to be about progression whether it be your ability, your training methods or the style that you do. Don’t get stuck in a rut.
4. John says:

   May 2, 2010 at 11:07 am

   Lifting light to medium, high number of reps for kickboxing since you want to also keep that fast twitch muscle response fairly sharp. Leg presses, followed by leg curls and then leg extensions done in that order for legs. For arms-curls and rows are very good along with some military presses. Often times its not just how strong you are but how fast or sharply you can throw that punch or kick and how close or far you are from the bag. You should be trying to make contact the last 2-3 inches of extension which is also where you can generate the most power without wasting strength and pushing the bag rather than striking it. Also if you can work out with different size heavy bags with your bag work. Heavier bags tend to help develop a fighters power because they have more weight, mass, and inertia while the lighter weight bags will help make your kicks and punches sharper and give you a good blend of speed and power.
5. eddie_onlineaswell says:

   May 2, 2010 at 11:40 am

   I went to the gym when I did muay thai for awhile, I read some books on human physiology.

   so yeah, I went to the gym, did 3 sets of light weight with lots of reps, do them really fast. make sure you do the oppsote side of your muscles as well, ie. biceps, then do triceps etch.

   work on your “core” muscles.

   and I did squats.

   also, if your max repetetion of the most weight you can lift is 100 kg, then, do 2 -3 reps 80 – 95% of your max rep, so that would be 80 – 95 kg.

   more importantly, work on your core muscles.

   also bodyweight conditioning is good. do hand stands, one legged squats using your own bodyweight, one handed pushups etch
6. j v says:

   May 2, 2010 at 12:18 pm

   Yes, lifting weights will make you stronger and this will definitely increase your punching and kicking power.

   I do not remember the order in which I did these, but these are some of the exercises I performed during my fighting career:

   Bench presses
   Lat pull downs (front and rear)
   Squats
   Lunges
   Leg presses
   Shoulder shrugs
   Dead Lifts
   Bicep curls
   Triceps extensions
   Wrist rolls
   Dumbell flys
   Bent over dumbell rows
   Seated military presses
   Incline bench presses

   This list could probably contain another five to ten exercises. Now, obviously you do not try to do all of these every time you train. Instead, pick four or five that work the same muscle group in different ways and do them, isolating upper and lower exercises. For instance. Let’s say you are working your upper body this time, and specifically, your shoulders. You will want to choose Shoulder shrugs, Incline bench presses, Lat pull downs, and Bent over dumbell rows. Next time you want to work out your lower body.

   The amount of weight you lift should allow you to complete all repetitions without too much straining. Also, remember to limber up by stretching and a little time punching and kicking the heavy bag, or by jumping rope before you lift. You not only want the muscles to be loose, you want them to be warmed up.
7. moon dragon says:

   May 2, 2010 at 12:32 pm

   I would suggest extensive training, not just intensive gym workouts.

   squat while you’re in the shower or on the toilet (improve strength this way)

   bend your knees more when walking

   tie some weights to your feet all day.

   jump around alot (frog jumps from all fours as high as can)

   You could also do yoga and practice another martial art that will give you real strong muscles real fast, llike capoeira.

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