Im looking for a program to increase kickboxing power

[Djimbe]

Roth :

Do you want a whole Week ?
Are you looking JUST for the Weight Parts , or ALL training - Martial included - so you see how it Places ?

Oh , and how many Times a week are your Martial Training Sessions and for how long ? (Ive had to change Programs many times over the years due to this Changing)

 

[Kane Fan]

I hope that you wil be more than Happy to learn that thisis a Phallacy . Its TOTALLY an Old Wives Tale . The basic is that Muscle carries its on weight . If you Train to be fast you WILL be , no matter HOW much muscle you have . Muscle IS your MOTOR - its not "Extra Weight" its whats MOVING you ! Its like puting a V-12 engine in a Mazda Miata ! VVVVVRRRROOOMMM , BABY ! the more Muscle you have compared to your Bone/Organs the faster you should be , that is IF you train the Muscle itself to be Fast .

I have 22inch FOREARMS .
Im 6'6" and 398 lbs .

EVERYONE that tries to beat me in Speed games loses .

WHY ?

Am I a Mutant ?
No .

Majik ?
No .

I am A professional Hand Percussionist and my job REQUIRES that I be fast , so my Body rises to the Ocasion .

PERIOD .

No secrets , no Tricks , no Majic .

Im HUGE , I train for Speed , and Im as fast as anyone .



Wait , between Deadlifts , Lunges , Ass2Grass Squats , One-Leged Squats , Leg Raises , Leg Press , Front Squats , Sissy Squats , Hack Squats , Step-Ups , Farmers Walks , Burpees , Mountain Climbers , Duck Walks , Adductors , Abductors , V-Sits , Yoga , Cycling , Swimming and Sprinting your Hip Flexors arent getting enough attention ?

Then you arent doing one or more of the Above .

You should ONLY need to Kick the Air , Bags , and Pads . For the Rest the Gym is just Fine .



Actually Kicking with Leg Weights is a bad Idea It has been known to Tear Ligaments and Tendons away from the Bone , especially when the Kicking gets more Powerful and/or Advanced . The body simly isnt buit to have mass applied to it in tht way , and its NOT the same thing as the kind of Impact that you get from the striking of Pads or Bags , either . the Inertia is far greater .

do you recomend all of that stuff? for the hips I mean
cus I don't use tha tmuch volume lol
but I do several of those things

 

[Kane Fan]

the routine Im' doing is a modified Power to the People Routine
do you have that book by Pavel Tsatouline (sp?)

 

[roth]

I've usually gotten my training info via internett, so I dont have the book.

well, I've got about two years of weightlifting experience, so at this point im a beginner level kickboxer, and I need a weightlifting routine to atleast maintain my muscle mass. though a sports spesific routine would be perfect. so this is how the week breakes down:

monday: kickboxing
tuesday: weights
wednesday: kickboxing
thursday:kickboxing
friday: weights
saturday: weights, allthough this is optional to mabye polymetrics exersizes

I have three days to do weights. it could be splits or fullbodyworkouts. thanks

 

[Kane Fan]

I think you'll want Saturday off with mon-fri occupied with various training
on the other hand you might be able to workout 4x a week with the program I use that's what I do, it's very low volume
4 sets per session
so 16 sets per week isn't that much overall volume
it's good for strength andyou should at least keep your current mass (and indeed you may gain some size, I do)
do you know the form on Deadlifts
and do you have a Flat Bench

 

[roth]

I think you'll want Saturday off with mon-fri occupied with various training
on the other hand you might be able to workout 4x a week with the program I use that's what I do, it's very low volume
4 sets per session
so 16 sets per week isn't that much overall volume
it's good for strength andyou should at least keep your current mass (and indeed you may gain some size, I do)
do you know the form on Deadlifts
and do you have a Flat Bench

I do have acces to everything exept glute/ham raise. Whats your program like? whats your program like?

 

[Yarg!]

this is what i do, though its not 100 percent catered towards kb even though i do use muay thai..

mon

muay thai itself
jiu jitsu
boxing

tues
20 mins punching bag
10 mins running (fast sprints)
10,8,5x3 barbell bench
3x15 incline db
2x12 incline machine press (hammer stngth)
3x15 flies
2x8 close grip bench
2x12 pulldowns


wed
muay thai
jj
boxing

thurs

20 mins bag
10 mins runs
3x8 pullups
10,8,5x3 deadlifts
2x10 sumo deadlifts
2x10 barbell rows
2x12 machine pulldowns
2x12 shrugs
5x3 bb curls
2x15 preachers
2x15 inclines

friday

sparring
shin conditioning (i try to do this atleast everyday though)
abs
40 min run

sat.
10 min run
10x8,5x3 squats
2x15 lunges
2x12 hacksquats
5x3 military press
2x12 dumbbell press
2x12 rows
2x12 side raises
various abs stuff

i try to do lots of body weight stuff to warm up before hand though- for every muscle group. to condition your knuckles: do knuckle pushups. if you must use the bag, make sure you strap up and glove up or say bye bye to wrists. and once those wrists go, so does your fighting career. to condition shins, just go all out on the bag. start off slow to check out your form. your ass should sort of come out as you kick. if the bag was a person, he would see your ass as you kick. start of light then slowly build up, go fast, fastest, slow down. rpt for other leg. rest, rpt untill legs are red and fatigued. good luck.

 

[Kane Fan]

I lift 4x a week
Mon and Tues Thurs and Fri

it goes in cycles
it's actually a Step Cycle it's pretty simple
find 1Rm on lift (I alternate, one Cycle I use Flat Bench and BLDL, next cycle I'll use OH Press Bent Row and SLDL or BLDL or Squat whathaveyou)
cycle starts at 70% of 1RM
that's the weight for the first set
the second set is 90% of the first set
so that it looks like this
Flat Bench Max = 100 lbs
Set 1 = 70 lbs
Set 2 = 60 lbs (I normally round up but I rounded down in this case)
that is on Monday and Tuesday
for THursday and Friday
add 5 lbs to the first set and recalculate for second set
Set 1 = 75 lbs
Set 2 = 65 lbs

and it continues until you want to stop (or have to)
the sets are both of 5 reps
I usually stop when the first set drops to a comfortable tripple and I don't know for sure I can get a fourth rep
then I retest my max in that lift
sometimes I take a week off then retest max
sometimes I retest max after only a day or two off
I get great strength gains like this

 

[Djimbe]

do you recomend all of that stuff? for the hips I mean
cus I don't use tha tmuch volume lol
but I do several of those things

Do I do all of those things in a single SESSION ? Oh HELL no ! At least not every workout ! ROFFLE !!!

Nay , mate , you have to Realize wich are heavy Lifts , wich are calesthenics , etc , and work them into your schedule accordingly , but if youre feeling like youre weak in an Area its time to Rotate your stuff - and I mean a LOT ! I can go a whole year without doing the same exact workout 2x in a row on the same Bodypart day . That kind of training is mostly to achieve a particular LOOK , honestly if youre more concerned with functional strength then hitting yourself HEAVY with a bunch of differen t looks is a better way to go .

Im very serious about this sort of thing , to the extent that I have gone into the gym and only done ONE excercise , but having burnt out at my set weight dropped weight till I can push a set (or three) again . And then repeated that over the course of more than 100 sets until Im walking around trying to lift 2.5 lbs like a pussy . Or even just my bare limbs .

And failing .

And then there are other days when I do ONE set of everything that i can think of . I can do them Heavy or for Reps , Slowly or ballistically . Im honestly a believer that you change it up as much as possible if the REASON you train is for Fighting , but I try to keep the Emphasis on the heav side , for the benefit of CNS recruitment , so the 3-5 rep range usually , but even that needs to be Shocked periodically , so I do what my body tells me it needs that day .

 

[Djimbe]

I've usually gotten my training info via internett, so I dont have the book.

well, I've got about two years of weightlifting experience, so at this point im a beginner level kickboxer, and I need a weightlifting routine to atleast maintain my muscle mass. though a sports spesific routine would be perfect. so this is how the week breakes down:

monday: kickboxing
tuesday: weights
wednesday: kickboxing
thursday:kickboxing
friday: weights
saturday: weights, allthough this is optional to mabye polymetrics exersizes

I have three days to do weights. it could be splits or fullbodyworkouts. thanks

If I were you , at the place that you are at , I would REALLY REALLY suggest that you focus on Powerlifting/Olympic Lifts . Basically the Multijoint Movements and their Variations . Im talking about going HEAVY AS HELL on the BASICS like Deadlifts , Squats , Militairy Presses , Clean Pulls , Cleans , Snatch , Bench Press , etc . (Not a complete list)

This kind of Lifting will teach you Co-Ordinated Full-Body Power .

THAT , combined with perfect technique is what the proper Executuin of the Martial Arts is all about , no ?

For the next few years (3-5 ?) if you can live in a place where Conversations about Iron consist ONLY of "Dude , whats your Max ?" with you responding "Wich Lift ? ... or do you mean my Combined Total ?" then you will be i a GOOD place from a MA standpoint .