Kickboxing training is a very effective training method for building endurance and strength and, if done correctly, will get you into top form quickly. This program uses equipment such as heavy bags, speed bags, and other devices that are familiar to anyone who has watched a boxer train on television, and involves the trainee delivering a series of punches and kicks much like karate, usually in rounds. three minutes with a minute break in between.

There are many other variations, but this is the most common form.

The heavy bag increases the strength and power of the muscles, while the various speed bags increase reflexes and speed. Substantial calories are burned during this workout, as it can be quite rigorous when done by an advanced trainee. Start slowly doing two rounds of two minutes each with two minutes of rest in between. This will allow an introductory level of effort before the more intense training to follow.

Use the heavy bag for the first round and switch to the speed bag for the second round. After 2-3 weeks of this, increase your training to an intermediate level by doing three rounds of three minutes. Round one should be with a heavy bag, for round two use the speed bag, while round three is done with the reflex bag. Do this exercise for three weeks before moving on to the advanced level, which is done as follows:

Speed ​​Bag – 3 minutes – Use a fast, light, circular punching motion to increase speed and coordination.

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Heavy Bag – 3 minutes – Alternate punching and kicking while increasing your power by hitting the bag at different areas and heights.

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Freestanding Reflex Bag on the Floor – 3 minutes – This tool is available at most sporting goods retail stores and is a great addition to any home boxing gym. Hit this bag with different style shots using a focus on speed and power.

Jump Rope or Run in Place – 3 minutes – Repeat this sequence as conditioning allows.

As you can see, the rest periods are kept to one minute and the training rounds run out in three minutes. This is based on traditional boxing training, which mimics actual fight times during a match. To make this workout more interesting, imagine you’re in a real professional fight and dance punching and punching as you dodge and weave to avoid your imaginary opponent’s punches.

This type of training lends itself to HIIT training, but that’s a topic for a future article.