I just want to go over a kickboxing fitness training session. I will give you an idea of how we would run a normal forty five minute kickboxing fitness class. Remember what I said previously about only getting out of a session what you put into it, anyone can sneak their way through a session without really doing anything. But who are you cheating? You are only letting yourself down and you know it. Also just so you know, every class we do is different, when you train with us you will never be bored.
Anyway lets take a look.
Warm up (roughly ten to twelve minutes)
Starts off with gentle stretching and agility movements, side bends, arm swings, arm stretches, leg stretches, leg swings, just a general warm up to get the blood flowing through the muscles.
Then we start jogging around the outside of the training hall (140 square metres) while punching out in front of you, change direction, jogging while punching above your head, change direction while punching down to the floor.
Drop to the floor ten push ups, ten sit ups and ten full squats.
Jog around the hall again while kicking your feet up behind you, hitting your hands with your heels, change direction jogging around and lift your knees up as high as you can, change direction side stepping facing in, then facing out and keep changinf facing in and out.
Drop to the floor ten push ups, ten sit ups and ten full squats.
Sit down with legs apart as far as you can stretch, lean forward and try to get your head onto your knee, after a while change to the other knee. Then change into the centre and put your head between your legs and try to put your head onto the floor in front of you.
This warm up can and will change all the time, but all of the muscle groups will be warmed up and stretched in one way or another and it will generally take around ten to twelve minutes. I would always have a short break for people to get a drink of water. Keeping hydrated is vitally important while participating in any high impact exercise session.
My students will now be ready to progress onto more vigorous types of exercise. For this example I am going to look at more of a beginners kickboxing session. So I am going to work on basic kicking skills and drills. I want people to be safe during my sessions so I want to ensure that people can strike our punch and kick shields/bags correctly without doing any harm to themselves. To do this I will have my students practice the kicks or punches (for instance) without actually striking a target. This is an extremely high impact aerobic type of movement and will be burning a high amount of calories and working your lungs very hard. I would envisage that this section of the session will last about seventeen to twenty minutes, remember we are running a fory five minute session but we need to have plenty breaks for people to drink water, hydration is vitally important.
For the final part of the session I like to highten the tempo a bit. I am definitely going to be using the strike shields and kick/punch bags here. We (myself and my assistants) will be keeping a very close eye on the students just for safety, but we will be pushing them hard now as well. So lets say we want to do punching drills but for speed and calorie burning for instance. We line up the students in front of bag number "one" in a line of eighteen punch/kick bags. They have to perform 4 straight punches on the first bag as fast as they can and then move onto the next bag to do the same, then the nexy etc etc.
When the first students returns to the first bag of the circuit again they have to perform four hook punches on that bag and repeat that on every bag in turn. Once again when the first student returns to the first bag in the circuit they then have to perform two front kicks (one on each leg) and repeat this on every bag. You get the picture though. This is just one drill I decided to write about here today, but there are so many different exercises and drills that burn calories like flames burning paper.
This will take the session to the forty five minute mark and the students will be more than ready for it to end. I am going to write out proper kickboxing fitness training routines that people can follow. I will put these routines on a seperate page.
