Category Archives: Kickboxing

Partner Workout Routine

Here’s a kickboxing style workout routine that takes about an hour to complete. It’s predominantly stretching and body-weight exercises. All you need is an open space and a kick shield (or focus pads):

Open park

Warm up
20 x star jumps
20 x side to side hops
20 x press ups
20 x burpees

Stretch
Rotate arms
Leg raises to the side and front
Static stretch arms (across the body and behind the back)
Side splits
Front splits

Exercise
For the length of a sports hall and back (or 100 metres):
Step forward lunge front kick
Step forward squat turning kick

In pairs (person A and person B), or it can include a third person to hold the pads and time:
A squat jumps B jab cross sprawl
Change after one minute
AB long jump burpees (one minute)
A turning kicks B splits/hamstring stretch
Change after one minute
AB bunny hops
A and B alternating turning kicks
AB plank
AB sprints (50m sprints, walk back and repeat 5 times)

Update and Isometric training

It’s been a while, so I’m going to spoil you with a three post wammy!  I competed at the GTI English Open championships the Sunday before last where I lost second round in points sparring and narrowly won the continuous sparring category.  This (and the upcoming comps) has motivated to get my ass back to training.

I’m still working in London, so am trying to cram in as much training during the weekend as I can.  There is hope though – I may have two leads for good clubs in central London; one kickboxing club and one ITF club.  If anyone knows of any decent clubs in central London I’d be happy to hear them!

Before this surge in training I was hitting the gym, mixing it up with some isometric training; static resistance training.  For example one of the most common isomteric exercises is the plank.  


An isometric exercise : the plank

I used the same isometric principles during my weight sessions e.g. dumbbell chest press, pausing for the count of 20 at the bottom of the exercise and at the top.  Likewise for bicep curls, shoulder press, lateral raises and tricep kickbacks etc.

From this experience I found it somewhat frustrating, as you don’t work up a sweat and it’s a different kind of burn, which meant that I felt like I was barely working.  I used to think, if I’m not sweating and if it doesn’t hurt then I’m not working hard enough – with isometric training this is definitely not the case.

I’ve now moved onto plyometric/ballistic training for that explosive power which is much needed in sparring.  See next post for an update on my plyometric/ballistic training experience.

Charity TV advert for Help for Heroes

A few posts a go, you may remember me mentioning a varsity charity kickboxing fight night (Bath VS Loughborough Uni). This post continues on from Being a star for a day, by showing you the final TV ad! http://www.youtube.com/watch?v=dStuXQoLZHE

They did shoot a lot more footage but things get cut, oh well I still get my two seconds of fame! I’m surprised by the amount of people who that quick glimpse! Watch out for it on all most TV channels (so far it has been seen on Sky One, BBC1, ITV, and Channel 4).