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