Training for kickboxing

[arnis1]

Hello, figured if I'd start a log here it would be easier to keep up with my progress and look back on it at a later day.

A bit of a back story if been lifting weights on and off since i was 16 years old at first for football, and now I am doing it for kickboxing. At first i just did it cause it was fun getting stronger, but when i turned 17 it became more and i started doing power lifting oriented training capping at my best lifts being 130kg bench, 180kg squat and 200k deadlift at about 95 kgs that was when i was 18. Today I am nowhere near those numbers since lack of money kept me out of strength training for a long time.

Now I am currently using 5/3/1 to prepare for the next season of kickboxing, I've been taking kickboxing pretty seriously even tho it's only the start of my 3rd year. January this year was my first real competition, qualifier for the nationals where i took second place good enough to qualify. On the nationals i took second again. Both of those were in light contact since I am still working my way up to being allowed for full contact. For next season i plan on finishing qualifications for full contact and win the nationals.

My current lifts for the 5/3/1 are bench 102.5 dead/squat 122.5 shoulder press 62.5.

Current weight is 100kgs +- 2kgs.

[arnis1]

today i did deadlifts + assistance work.

DL:
5 x 78kg
5 x 90
12 x 100

Dips:
20 x BW
10 x BW+10kg
20 x BW

Inclined dumbbell bench:

5 x 16 kg
3 x 5 20 kg

felt good through the whole training.

[arnis1]

Did Shoulder press today

10 x 20kg
5 x 30kg
5 x 34kg
5 x 40
5 x 44
10 x 50

Felt good and surprised myself on the last set cause those felt easier then i expected.

Some core work and 3 x 25 pushups that turned out to be hard as hell after the shoulder press.

[arnis1]

Squat day

10 x 20kg
5 x 40 kg
5 x 60 kg
5 x 78 kg
3 x 90 kg
12 x 100 kg

after wards i did some core + dumb bell rows.

overall good workout and i feel stronger every day.

[arnis1]

Went to the gym in the morning and did:
Bench day

10 x 20kg
5 x 38kg
5 x 48kg
5 x 56kg
5 x 70kg
3 x 78kg
10 x 88kg

Then i did some back raises + bicep curls.

Later in the day i went to the kickboxing gym and did a short 45 minute technique + bag work.

[willdawg16]

Hey Arnis! Looks like your working hard, good for you! If you need technical advice on the striking feel free to fire away with questions, I like making instructional striking videos for people to work on and use.

Here's a few examples

Thai punch stuffs


Push kick stuffs


Hope they help!

Keep training!

[arnis1]

Hey Arnis! Looks like your working hard, good for you! If you need technical advice on the striking feel free to fire away with questions, I like making instructional striking videos for people to work on and use.

Here's a few examples

Thai punch stuffs


Push kick stuffs


Hope they help!

Keep training!

Appreciate this mate, I'll make sure to get back to you if i see the need!


Deadlift day:

10 x 20
5 x 40
5 x 50
5 x 60
5 x 70
5 x 84
3 x 94
12 x 104

Dips:

20 x BW
10 x BW+10kg
10 x BW+10kg

feeling stronger every day so far so good.

[arnis1]

Shoulderpress day:

10 x 20kg
5 x 28kg
5 x 34kg
5 x 42kg
3 x 48kg
10 x 54kg

after i did some core work for about 15 minutes.

Yesterday(Wednesday) i had only kickboxing where i did some basic technique drills + some practicing on hight front kicks.

[arnis1]

Didn't manage to go to the gym last saturday so i did Squats today, + it's the last day of heavy lifting in the cycle since now there is 1 week rest im going to england for a weeks vacation on wednesday so i'll restart my training after that .

Squats day:

10 x 20kg
5 x 44kg
5 x 54kg
5 x 64kg
5 x 84kg
3 x 94kg
15 x 104 kg

Dumb bell rows

5 x 10kg
5 x 16kg
20x 20kg

1 arm shoulder press

5 x 10kg
5 x 16kg
5 x 20kg
5 x 24kg

good cyrcle all in all i do always try to hit 10 reps atleast on the last set in the main lifts and managed every time this cyrcle so everything is going good getting stronger and stronger. After my England trip i will up the cardio to work on my condition for the upcoming season.

[arnis1]

I am still alive! after i got back from England i managed to injure my foot and just got back into things yesterday did a sloooow run of 5KM which was as stated before slow as it took me 41 minute but i do this cause i feel it helps with my base condition.

Tomorrow i'll start full time again with weightlifting around 13:00 and kickboxing at 17:00.

The season starts now.

[arnis1]

06.08.12

13:00

Bench day:

5 x 40kg
5 x 50kg
5 x 54kg
5 x 60kg
5 x 70kg
12 x 78kg

Did some back extensions and bicep work afterwards feels good after those three weeks I've been out of the gym.

17:00

Finaly starting full time kickboxing again training with my coach again after spending all summer mostly doing 1on1 with some training partners or alone

good technical workout working on foot movement and ended it with some sparring.

All in all my form is coming along greatly.

[arnis1]

07.08.12

Deadlift day:

10 x 20kg
5 x 40kg
5 x 50kg
5 x 68kg
5 x 74kg
5 x 84kg
15 x 94kg

Dips:

3 x 20 x BW

15 minutes at the ski machine

Felt good, the last deadlift set felt really good and i feel strong.

“I can accept failure, everyone fails at something. But I can't accept not trying.”
― Michael Jordan

[arnis1]

09.08.12

Military Press day:

10 x 20kg
5 x 30kg
5 x 34kg
5 x 40kg
5 x 44kg
12 x 50kg

Barbell rows

10 x 40kg
10 x 40kg

Some core work and then 15 minutes of rowing.

Good workout the barbell row really hit the muscles i felt it after like 2 or 3 lifts in the first set.

[arnis1]

11.08.12

Squat day:

10 x 20kg
5 x 44kg
5 x 54kg
5 x 64kg
5 x 74kg
5 x 84kg
15 x 94kg

One Armed shoulder press

5 x 12kg
5 x 16kg
5 x 20kg

15 minutes on the ski machine.

Squats felt good and weren't to hard looking forward to the future, starting "uni" in 2 weeks where main focus will be kickboxing pretty awesome.

[arnis1]

13.08.12

Bench Day:

13:00

10 x 20kg
5 x 38kg
5 x 48kg
5 x 56kg
5 x 64kg
5 x 74kg
12 x 84kg

bicep curls and back raises afterwards.

Felt kinda weak today surprised me after how well last week went, lets hope it's only today.

Afterwards i had a kickboxing training for 2 hours 17-19 felt good there so not sure what to make of that.

[arnis1]

19.08.12

This workout should have been done yesterday on a saturday but had a kickboxing training on friday on the beach so my calves were a bit out of it yesterday.

Squat day:

10 x 20kg
5 x 44kg
5 x 54kg
5 x 68kg
3 x 78kg
3 x 90kg
20 x 100kg

was HARD getting the last reps out but i wanted to hit 20x body weight and it felt good afterwards.

did some kick work afterwards on a bag, stretched and went home wasn't really up for much more after the squats and heavy kicking routine.

[arnis1]

20.08.12

Bench day:

10 x 20kg
5 x 38kg
5 x 48kg
5 x 56
5 x 70kg
5 x 78kg
12 x 88kg

every single rep of the 88kgs was heavy as **** but i still managed 12 reps, was quite happy about that.

Bicep curls:

10 x 10kg
10 x 14kg
10 x 16kg
10 x 16kg
10 x 18kg

some core work after that and then home.

Kickboxing at 17:00 later today.

[arnis1]

21.08.12

Deadlift day:

10 x 20kg
5 x 44kg
5 x 54kg
5 x 68kg
5 x 84kg
3 x 94kg
15 x 104kg

Dips:

3 x 20 x bodyweight.

Not a long training today since i had a lot of stuff i had to do that day.

[arnis1]

Been a long time since I've updated this thing, but i have been at school without a computer for a month but my training has been going steady im getting atleast 14 hours of kickboxing a week.

Weightlifting wise everything has been going well, best lifts are so far:

Bench press 11 x 92.5kg
Deadlift 21 x 110kg
Squat 20 x 110kg
Shoulder press 12 x 55kg

Only managed the bench press in my 3rd week. I got some injuries and since i got a tournament next weekend i didn't wanna try to train through it so i am just deloading this week and doing some easy kickboxing training + some sparring.

Looking forward to competing next week, feel like im in a good shape and i think i have a good chance to do something good.

[arnis1]

Haven't checked in for some time, going to try and update more frequently.

Bench day:

5 x 40kg
5 x 50kg
5 x 60kg
5 x 65kg
5 x 75kg
20 x 85kg

Incline Dumbbell press:

8 x 12.5kg
8 x 20kg
8 x 30kg
8 x 30kg
18 x 30kg

Espens:

8 x 12.5kg
8 x 15kg
8 x 17.5kg

Bicep curls w/ dumbbell:

8 x 12.5kg
5 x 17.5kg
5 x 20kg
3/4 x 25kg
5 x 20kg

Pretty good training day and im getting closer and close to benching my own weight for reps, looking forward to it.

[arnis1]

Two day log since i didn't manage to log my last workout.

09-10-12

Squat day:

5 x 20kg
5 x 50kg
5 x 68kg
5 x 75kg
5 x 82kg
5 x 95kg
30 x 110kg

Had a case of jelly legs after the last set.

11-10-12

Military press:

15 x 20kg
5 x 25kg
5 x 32.5kg
5 x 40kg
5 x 40kg
5 x 48kg
20 x 54kg (last rep was with bit of a leg push)

Sitting dumbbell shoulder press:

6 x 12.5kg
6 x 20kg
6 x 25kg
6 x 25kg

Shrugs:

8 x 20kg
8 x 30kg
8 x 30kg

Getting there...

[arnis1]

15-10-12

Bench Day:

15 x 20kg
5 x 40kg
5 x 50kg
5 x 60kg
3 x 70kg
3 x 80kg
12 x 90kg

Could probably have done more, but since im not at school this week i didn't have a spotter so i didn't want to risk it.

[arnis1]

18-10-12

Shoulders:

Military press:

15 x 20kg
5 x 24kg
5 x 30kg
5 x 38kg
3 x 44kg
3 x 50kg
14 x 58kg

I do train more than just the biggest lifts, but i don't always log those. Today's training was only military press since i wasn't really feeling like training.

[arnis1]

Had a max day yesterday, after doing Jim Wendler's 5/3/1 since June, back then i had max of:

Bench 100kg
Squat 120kg
Deadlift 120kg
Military Press 60kg

Going to write it up, with the first number being the heaviest weight i have trained with and how many reps i've done and then the max. The bracket number is .

Bench: training 13 x 95kg(209) max 130kg(286)

Squat training 30 x 120kg(264) max 200kg(440)

Deadlift training 23 x 120kg(264) max 180kg (396)

Military training 14 x 60(132) max 80kg(176)

All in all pretty satisfied with my results, gotten that much stronger and still havent lost any speed.