66 lines
2.5 KiB
Markdown
66 lines
2.5 KiB
Markdown
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---
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date: 2024-10-16T09:16:45.000Z
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draft: false
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summary: A mixed boxing and kickboxing session to work on punches, kicks, knees, and
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tags:
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- knees
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- kick
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- boxing
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- Partner (or more)
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title: Mixed Session
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author:
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- Anonymous
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---
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### Warm-up (15-20 min)
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- Jump rope (5 min): To get the blood circulating and improve your cardio.
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- Joint mobilization (5 min): Warm up the important joints: head circles, shoulders, hips, knees, ankles.
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- Shadow Boxing (5-10 min): Without equipment, perform punches and kicks at a moderate pace to wake up your muscles:
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- 3 rounds of 2 minutes with 1 minute rest. Work on your guard, movement, and simple combinations (jab-cross, low kick, middle kick, high kick).
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### Technical work and pads (30-40 min)
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- Pad work with a partner (10 min per person): One partner holds the pads, the other strikes.
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- Execute simple combinations:
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- Jab-cross, hook, middle kick (back or front).
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- Jab, hook, low kick, knee.
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Switch every 2-3 minutes to keep a good pace.
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### Dodging and counter-attacking drills (10 min):
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One partner attacks with simple punches (jab-cross, for example).
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The other dodges and counter-attacks with a predefined combination (e.g.: lateral dodge + low kick or body hook).
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### Clinch work (5-10 min):
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Practice neck clinches, off-balances, and knee strikes.
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Do 2-minute rounds.
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### Physical conditioning (20-30 min)
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Tabata kickboxing (8 sets of 20s work, 10s rest):
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- Round 1: fast punches (jab-cross combinations)
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- Round 2: middle kick left/right.
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- Round 3: knee strikes.
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- Round 4: jab, hook, knee, middle kick combinations.
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Specific strength training:
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- Jump squats (3 sets of 20 reps): to work on leg strength.
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- Push-ups (3 sets of 20 reps): to strengthen arms and chest.
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- High knees (3 sets of 1 minute): to improve cardio and reactivity.
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- Heavy bag work or light sparring (20-30 min)
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### Light sparring (10-15 min):
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Work on control, without trying to hurt.
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Do 2- or 3-minute rounds with 1-minute rest in between.
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### Heavy bag work (if you have a punching bag) (10-15 min):
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5 rounds of 2-3 minutes with 1-minute breaks.
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Focus on different aspects: power, speed, precision.
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### Cool-down and stretching (10-15 min)
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Dynamic stretches: Stretch your legs (hamstrings, quadriceps, calves) and arms (chest, shoulders, triceps).
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Breathing: Practice slow breathing to promote recovery.
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Variation if you want to mix things up:
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- Circuit Training: Alternate boxing exercises with strength training.
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Ex: 1 min of bag work + 1 min of jump squats + 1 min of shadow boxing + 1 min of burpees (repeat 3-4 times).
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