Im looking for a program to increase kickboxing power

[roth]

I'm kickboxing now, and I'm looking for a weight training routine to go with it. I have strength training experince of about two years now, so bodyweight exercises are really just a warmup. So what I was thinking is that I'll use weight training(of course combined with kickboxing) and sprints to develope speed, conditioning, argility, punsh power and kick power. Thing is that I don't have a strength program aimed towards KB.

So what I need is a muscle workout routine aimed at explosiveness. What do you think? continue with 5x5 or do a program that olympic lifts? Any tips are greately appreciated.

 

[Djimbe]

YOu have the right mindset, but youre going to have to work out a way to get in EVERYTHING that deals out Power . That means ALL of the Above ... Youre going to want to do the 5x5 kind of thing , The Olympic/Power lifts , but MOST importantly youre going to want to add YOGA .

Its probably the MOST Important of the things that you can do , in he long Run .

 

[roth]

Thanks I do like to make the best out of things if I'm gona do something...really hate to do somthing half-assed, you know. And I aim to be a greate KBer. And not some streetfighter. Anyways, all I really needed was a weight trainingroutine. I'll proboably continue with the 5x5, but if anyone has oppinions, shout out.

 

[Kane Fan]

I wish I could find really good instruction on the Olifts : o (

 

[Djimbe]

www.drsquat.com

 

[Snypr]

Thanks I do like to make the best out of things if I'm gona do something...really hate to do somthing half-assed, you know. And I aim to be a greate KBer. And not some streetfighter. Anyways, all I really needed was a weight trainingroutine. I'll proboably continue with the 5x5, but if anyone has oppinions, shout out.

I always thought strength training would help more for arts like wrestling and grappling.
Being strong is ALWAYS a plus no matter what kind of competition you're talking about, but every boxing gym I've trained at stressed low weight/hi rep training. I just thought the same would apply to KB.
Ever shadowbox with wrist weights for a while, then take them off and continue? See what happens?
Everything else you described for training seems great, I would just ask the folks you kickbox with how high in intensity they go when lifting. If you do, why not let me know cause I'm curious now.

 

[Kane Fan]

that is because in boxing you want a lot of endurance
you want the same thing in grapplling really
but you also want strength

 

[Snypr]

Exactly. That's why I'm not seeing how a strength pgm for KB would be desired. The power of a strike comes from good body mechanics/technique along with velocity. Strength training usually slowed me down. I could understand wanting to find a middle ground, but I wouldn't forget the importance of lighter weights and bodyweight exercises as more than just a warmup.
I won't begin to try to go into the whole fast twitch fiber discussion because I'm a student, not an expert.

 

[Judo Tom]

I wish I could find really good instruction on the Olifts : o (

start with dumbells or sandbags or something that lets you do it one arm at a time.

doing o lifts for 3 months changed the way i fought forever... they are probably the most beneficial thing i have ever done off the mat..

take it for what its worth but they are worth it IMO

 

[Kane Fan]

thanks I'll see what I can do

Strength training has never slowed me down
I'm not sure why that happend to you snypr

 

[roth]

start with dumbells or sandbags or something that lets you do it one arm at a time.

doing o lifts for 3 months changed the way i fought forever... they are probably the most beneficial thing i have ever done off the mat..

take it for what its worth but they are worth it IMO

What lifts did you do? Thanks for all the help guys!

The ones I find are all am/pm workouts or 6-day splits. Since I don't whant to become totally catabolic, with my scedule with work and kickboxing 3 times a week, I really don't have enough energy to do as many days of weightlifing as before.

Do you guys have a two or three day o lift program? Or does anyone know where i could find one?

 

[Judo Tom]

i just did clean & presses and snatch 2x a week and would generally try to work it in as a full body day or perhaps a back/leg day

dont worry about the days then get your training in 1st and foremost then start supplimenting try making it 2x a week and see where you are in 3-4 weeks.. not weight wise but in the ring or during a bag session.. or ask the guy holding your pads if he notices a diff. he will and so will you.

good luck

 

[roth]

i just did clean & presses and snatch 2x a week and would generally try to work it in as a full body day or perhaps a back/leg day

dont worry about the days then get your training in 1st and foremost then start supplimenting try making it 2x a week and see where you are in 3-4 weeks.. not weight wise but in the ring or during a bag session.. or ask the guy holding your pads if he notices a diff. he will and so will you.

good luck

what's youre current weightlifting routine?

 

[Judo Tom]

it involves sobbing as i pass by all the weights and enter the wrestling room

i messed up my shoulder and still need another week or so before i hit the weights..

but when i return it will be this

mon: AM fullbody routine high reps PM JUDO
tue: AM jog/stretch/light practice PM Olympic lifts
wed: AM jog/stretch/light practice PM JUDO
thurs AM fullbody routine high reps PM JUDO
fri: AM jog/stretch/light practice PM JUDO
sat: AM JUDO PM jog/stretch/light practice
sun: AM Olympic Lifts PM jog/stretch/light practice


right now i need to do high volume work on my full body days to increase muscular conditioning and aerobic capacity

the o lifts stay year round and the other 2 days of lifting will focus on any aspect i need to bring up

 

[Kane Fan]

What lifts did you do? Thanks for all the help guys!

The ones I find are all am/pm workouts or 6-day splits. Since I don't whant to become totally catabolic, with my scedule with work and kickboxing 3 times a week, I really don't have enough energy to do as many days of weightlifing as before.

Do you guys have a two or three day o lift program? Or does anyone know where i could find one?

I could try to set you up a program if you want
2 or 3 days is good for Full Body or Push Pull Legs

 

[shamrock11]

To increase the power in your kicks has nothing much to do with the bigger muscles in your legs b/c when you increase muscle size you also increase the weight of the leg, which will slow it down and decrease the pwoer. You need to find a happy medium between a strength and endurance routine, probably like sets of ten reps for each muscle, but you'll also need to work muscles that you don't work in specific lifts like your hip flexors, which are very important in powerful kicking. You can do this by doing kicking workouts with legs weights. Start at low though and work your way up to ten pounds per leg. If you do this I promise you your kicks will get stronger. There are other things you can do, but I'm at work and have to go now. Feel free to pm me and I will give you some more information.

 

[redguru]

Have you given any thought to plyometrics?

Jump squats and other exercises that incorporate acceleration in the movement?

 

[roth]

At the gym, exersizes we do are pushups, walkingpushups, farmerswalk with a guy on our sholders and some other bodyweight exersizes. Not heavy but they get hard to do because of some kinda acid that comes in the muscles...the kind that makes your legs stiff when you run alot. Don't know the english word for it though. Think its supposed to give the muscles endurance?

I could try to set you up a program if you want
2 or 3 days is good for Full Body or Push Pull Legs

Cold you set up a program? That would be greate The perfect program would be two day weightlifting and one day polymetrics You don't have to, but if you know some polymetrics, a day of polys is good.

 

[Djimbe]

To increase the power in your kicks has nothing much to do with the bigger muscles in your legs b/c when you increase muscle size you also increase the weight of the leg, which will slow it down and decrease the pwoer.

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 .

but you'll also need to work muscles that you don't work in specific lifts like your hip flexors, which are very important in powerful kicking.

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 .

You can do this by doing kicking workouts with legs weights. Start at low though and work your way up to ten pounds per leg. If you do this I promise you your kicks will get stronger.

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 .

 

[roth]

Though I appreceate the informative posts here, Im slowly loosing muscle. This thread has been hijaced enough for now. I REALLY NEED A WORKOUT ROUTINE! Lets make it easy. Post YOUR routine. Whatever routine a martial artist is doing, post it.

 

[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 .