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Lift a heavy weight as fast as humanly possible then rest as long as it takes to be able to do it again with good form. Ok, I know this won’t do much for your stamina, we’ll look at that in a minute. There’s no need to do more than 5 reps and rest periods should be at least 2 minutes.
#Kettlebell kickboxing workout full#
To avoid the bodybuilder trap of becoming slow, tight and inflexible, it is vital to work through a full range of motion keeping the reps low, the rest periods long and lifts as explosive as possible. There’s less load on the back and more load on the abs (even more so if you use kettlebells) and there’s a greater need for mobility in the ankle, hip and thoracic as any forward lean will cause the bar to fall forwards. Why front squat and not back squat? In my experience, while the back squat is the more manly lift, in terms of athletic carry over, the front squat trumps it. On the other hand, a boxer will get a lot of benefit out of the front squat. If you’re a grappler, don’t worry about the squat, the deadlift and its brothers, high pulls and power cleans are the lifts for you. The most efficient exercises that develop this skill are the ones that call for hip extensions, like the squat, the deadlift and their variations. This has lead to the development of some very efficient training methods which have taken many average fighters and turned them into exceptional ones.Įarlier in the article we talked about borrowing force from the ground and how the body extends up and out into a knockout punch. Working with my fighters, I soon realized that the less is more approach is definitely the way forward as they spend so much time drilling, hitting bags, and sparring that they don’t have the time or energy to spend in the gym.
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Strength training for a fighter must revolve around improving the performance in the ring, anything that takes away from this must be dropped without a second thought. Strength training is an entirely different animal.Ī proper strength training program bears no resemblance to a bodybuilding program. But bodybuilding is a purely aesthetic endeavor it builds a pleasing appearance but has little, if any, carryover to athletic performance. The big lads coming in training with their shapely pecs most likely train with a body part split, each workout dedicated to a specific part of their physique. The coach’s opinion on weight training is usually based on his experience with bodybuilders. Strength Training with Kettlebells for MMA
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So it seems the coach may be right, these guys train diligently with weights, yet they are slow, there’s no power in their punches, and they fatigue quickly: exactly the fate the coach said their muscle bound hides would face. They strut onto the mat with puffed up chests and bulging arms but half an hour later they are shot, tired, and gasping for breath. Of course many students have come to this conclusion on their own. For the rest of the muscles in the sequence, it is a good idea to ignore the coach and hit the weight room. If I “borrow” this force, load it into the Achilles tendon which springs back extending the ankle, the force continues up the leg extending the knee and hip, it then hits the waist turning it and whipping the shoulder forward this propels the arm out and into the other geezers mush sending him to sleep.The push up, while a great exercise, focuses on the very end of the action. Newton’s 3rd law states that for every action there is an equal and opposite reaction: if I press down into the earth, the earth presses back on me. In these circles it was common to hear the advice to “borrow force from the earth,” which is a poetic way of saying that a strike starts by pressing the foot into the floor.
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Part of my training came from the internal martial arts and chi gung. Punches do not start at the shoulder, they come from the ground. All you need to do is a few push ups, a few sit ups, run, and skip. In my own gym we have a collection of fantastic coaches, each one an expert in their field having been, or having produced, champion fighters.īut it seems to be a common theme, especially with older coaches, that weight training will steal your speed, leave you slow and muscle-bound. Over the years I’ve studied a variety of fighting styles in a variety of countries. “Strong punches come from the shoulders,” says the old school boxing coach, “Hit the deck and give me 50! “Sound familiar? I’ve seen this scene play out in martial arts clubs around the world and I’ve been in quite a few.