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.
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.
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.
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