Thread: Need a new routine(kickboxing)

Firstly, try to format your posts better in future. Reading that was like talking to a cartoon character on speed. I honestly cannot make head nor tail of what you're doing, what your question is, or what the problem is.

Take a deep breath and write that out again in a way that doesn't take Tom Hanks character in the Da Vinci Code to decipher.

More than happy to put effort into helping you out if you put some effort in too.

Originally Posted by Gazhole

Firstly, try to format your posts better in future. Reading that was like talking to a cartoon character on speed. I honestly cannot make head nor tail of what you're doing, what your question is, or what the problem is.

Take a deep breath and write that out again in a way that doesn't take Tom Hanks character in the Da Vinci Code to decipher.

More than happy to put effort into helping you out if you put some effort in too.

For 1 i don't know how to space my lines.What i need is how to set-up to lift do cardio and train to get into kicboxing more long story short.Diet tips would help too.and im putting more effort then you could fathom in this.

Originally Posted by tubbednova

For 1 i don't know how to space my lines.

You push the "Enter" or "Return" key on your keyboard at the end of a line.

Originally Posted by tubbednova

What i need is how to set-up to lift do cardio and train to get into kicboxing more long story short.Diet tips would help too.

What you need to ask yourself is what you're training for. If you're training specifically for kickboxing here are a few things to think about:


1. Do you really need to be big and bulky? Speed and explosive power is way more important for a fighter than just bulk for the sake of it.

Tailor your weights sessions towards getting faster and more explosive with your body. Theres no need to do hypertrophy training. Look into kettlebells, olympic lifts, and plyometrics.


2. Cardio is a similar thing. Don't train for what you won't need. Fights are usually a few 1-2 minute rounds. Thats it. All you need to do is be fit for two minutes at a time. Theres no reason to do 2 hour marathons - it's not going to help, and it's going to wear you out.

Do sprints, circuits, complexes, all lasting 1-2 minutes with a minute or so rest in between. Go all out in those two minutes because that's what you'll need to do in the ring. Integrate your kickboxing techniques into them if you like. Light shadow boxing can be used as active rest between circuits. Sandbag training is phenomenal for this.


3. Keep your kickboxing-only sessions in there for sure. Good sessions usually have a technique element where you go over the technical details of punches, kicks, etc etc, as well as a more fitness-based segment where you use those techniques on a bag or pads, then maybe some light sparring at the end to get you used to moving in the ring with another person.

I assume you're doing this with an instructor or in a class? If not, i would go find one. You can do plenty of stuff outside the class in the gym to improve your performance, but you need to learn this stuff from somebody who knows what they're doing.


You could put together a pretty good schedule based on these principles. I'd say kickboxing training with an instructor three times a week, and some sort of circuit/weight training twice a week in between those days, or three times a week on the same days as your kickboxing. For this purpose you'd be better off combining your weight training with your cardio in the way i described up there.

Power and speed training first, then cardio.

The biggest thing to remember is to get enough rest. If you can manage to get 4 days a week rest you'll be all the better off for it rather than training 6-7 days a week. Rest makes you improve, driving yourself into the ground makes you dead.

Originally Posted by tubbednova

and im putting more effort then you could fathom in this.

I don't mean effort in terms of training, i mean effort in terms of posting clearly. Spelling, punctuation, etc. It makes everything a lot easier.

For example, a session might look like this:


POWER:
1. Box Jumps: 10x2
2. Speed Bench: 8x3

MET CON:
3. Complex - Deadlift, Hang Clean, Push Press, Back Squat, Back Jerk: 3x5

CV:
4. Hill Sprints x 10

CORE:
5. Superset - Anti-Rotations, Back Raises: 3x20


The power stuff is done LIGHT and the focus is on moving the bar or yourself or whatever as fast as possible. The met con is done slightly heavier, but the weight isn't as important as endurance throughout each set - you'll find this is probably just as cardio as the cardio section is, but with an equal emphasis on muscular endurance. The cardio is obviously just about cardio and conditioning, some type of running or skipping or prowler or whatever. Core training can also be whatever.

Should be able to knock this out in less than an hour, and you'll sure as shit want those rest days i talked about.

That's what the little info out there was pointing 2.
Hey that space key works!
The big and bulky thing i just can't get anyway been trying for to long!!

When i use my bag i've been doing 5 combo's with arms(2sec)with a side kick.
Been repeating this for 3min.Then doing different combos here and there.
Taking 45sec.rest doing knee high's and back to it for 45min total.
Fatigue sets in around 30min.(2min rounds)im just going on 3/4scoop whey and determination.Might have to throw some carbs in the mix not fully recovering like i want.
Should i stick to my diet of 3200cal?
350carbs
200pro
130fat
Thanks again!

I'll double space next time!!

buddy!

I noticed when i was doing this bag training in morning fasted as soon as i ate my body shut down(x-tend) now with the whey and a shot of bcaa's with some honey im alot better (to a point)

Alot of guys said that since my h/r is 80%and above im just burning carbs anyway.
So to eat a meal of carbs/protein before and after then breakfast.
If i don't do to much during day im good.Lifting is alright and feel wiped but not to complete death.
I guess with training 2x day the 3600-3800cal for my tdee is probaly right.
I figure im burning 500-700cal in morning doing this those 3mornings

Hard to bring myself to eat anymore.Do get super bowl hungry days i train like that.

Other two mornings i've been doing cardio(20min)with a ab workout with weights been doing this fasted and not recovering to good.

Like one guy said body is use to the fasted training and is storeing everything when finished.Doing it for around 8months

Originally Posted by Gazhole

For example, a session might look like this:


POWER:
1. Box Jumps: 10x2
2. Speed Bench: 8x3

MET CON:
3. Complex - Deadlift, Hang Clean, Push Press, Back Squat, Back Jerk: 3x5

CV:
4. Hill Sprints x 10

CORE:
5. Superset - Anti-Rotations, Back Raises: 3x20


The power stuff is done LIGHT and the focus is on moving the bar or yourself or whatever as fast as possible. The met con is done slightly heavier, but the weight isn't as important as endurance throughout each set - you'll find this is probably just as cardio as the cardio section is, but with an equal emphasis on muscular endurance. The cardio is obviously just about cardio and conditioning, some type of running or skipping or prowler or whatever. Core training can also be whatever.

Should be able to knock this out in less than an hour, and you'll sure as shit want those rest days i talked about.

On the power with box jumps and speed bench do you mean 2 sets of 10 and 3 sets of 8
Or 10sets of only 2 and 8sets of 3??Doesn't seem like much that way.

The box jumps really suck buddy!Thank you i like em.Didn't do hill sprints yet just flat for now(haven't ran in awhile)Plus i did a leg w/o last night throwing this stuff in the mix.

Originally Posted by tubbednova

On the power with box jumps and speed bench do you mean 2 sets of 10 and 3 sets of 8
Or 10sets of only 2 and 8sets of 3??Doesn't seem like much that way.

No, its ten sets of two and eight sets of three as it's written. The point of those exercises is to train your body to develop maximal force production and power. You can't maintain power over a high rep set.

The focus of those exercises is to move as fast as possible, not to get a pump or anything. Thats why the weights are so light.

Also, if you utilize these workout plans make sure you cycle two of them so you don't get bored :P. E.g.

POWER:
1. Speed Deadlifts: 15x1
2. Push Jerks: 8x3

MET CON:
3. Complex - Power Clean, Front Squat, Bent Over Row: 3x8

CV:
4. Hill Sprints (Again) x 10

CORE:
5. Superset - Situps, L-Sits: 3x20 (Max time for the L-Sits)

Originally Posted by Gazhole

Also, if you utilize these workout plans make sure you cycle two of them so you don't get bored :P. E.g.

POWER:
1. Speed Deadlifts: 15x1
2. Push Jerks: 8x3

MET CON:
3. Complex - Power Clean, Front Squat, Bent Over Row: 3x8

CV:
4. Hill Sprints (Again) x 10

CORE:
5. Superset - Situps, L-Sits: 3x20 (Max time for the L-Sits)

O.k. got it

How long should i rest?Enough to catch breath?

Do this with a day of rest inbetween?