Im looking for a program to increase kickboxing power

[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.