Help w/ kickboxing Routine

[Vasudeva1973]

Hi, I have been lifting for about 6 months now, and I decided that I wanted to focus those energies towards a combat sport... I am thinking kickboxing or Muay Thai this summer (once I have the funds). I have done some research and would appreciate a critique on this routine to get me ready for what I want to do:

Monday: Sets*Reps:
core work
Jog
Shadowboxing 3*3-min. rnds.

Tuesday:
Clap Push-ups 3*Fail
Standing Broad Jump 4*6
Tuck Jump 3*10
Box Jump 4*5
BB Bench 3*8-12
Dips 3*Fail
Clean & Press 3*8-12
Squats 3*8-12

Wednesday:
HIIT 5*20 sec. rnds.
Shadowboxing 3*3-min. rnds.
core work

Thursday:
Ankle Jump 5*5
Standing Broad Jump 4*6
Tuck Jump 3*10
Squat 3*8-12
BB Row 3*8-12
Dead lift/ Shrug 3*8-12
Hammer Grip chins 3*Fail
Burpees 3*Fail

Friday:
Shadowboxing 3*3min. Rnds.

[neonwars]

Up the rounds time to 4 or 5 (but start small)

bout all i really know

[avanslyke]

Maybe include some jump rope routine in between your sets or some kind of calf jumps like 4 corners calf jump, or even jumping jacks.Think about being light on your feet and increase the flexability of your hips.

Much of the power in thai is delivered from a strong core. Very quick short strikes, like the elbow and knees in a clinch. The knees and kicks both utilze all 3 joints in your lower body, your ankle, knee and hips. Best advise though is to start your combat sport, then work with the trainers for sport specific exercises that will develop speed & strength to improve your power.

Hope my 2 cents give you some ideas to think about.
Adam

[Vasudeva1973]

Thanks for the help and advice... brb implementing =]

[BigTwoThree]

another form of pushups you can do is..well i dont remember the name. but you have something for an elevated surface beside your arms(step up boards work good) and you start on the ground and explode up onto the elevated surface then explode back up in a push up back down to the ground. hope that makes sense. if not PM me

[Livershot]

Yeah I would definitely recommend getting a good speed rope and do a few rounds every time you train. Its pretty hard to find a boxing gym that doesn't incorporate some good rope work. Also, for a more authentic thai angle(and harder work on the calves) get an old tire from the dump or something, lay it flat, and jump on the sides. You gotta find the right tire, maybe a little worn in and about 4 foot diameter. It ends up being very similar to jumping rope, but good in its own way There's gotta be some more sound advice on getting tires online somewhere for fitness purposes. Good luck with the workout.

[mdd1987]

hi there all the advice given there is really good ,but do remember as u start your thai/kickboxing training u will be using muscles you have probly never used before so all your work will really juat aid your progress wich is a good thing but the most important thing i would start doing if i was you would be getting some stretching in with that routine. if your doing a lot of lifting your muscles are going to be tighter and you should really try and encourage some flexability into them hope this becomes of use to you.

every beaten taken, makes the next beaten easier. get up stand up never back down