Kickboxing is a mixed martial art that requires superior conditioning, skills at throwing punches and kicks, the ability to defend yourself from the same, and strategy when in the ring with your opponent. In order to train properly, you need to keep a disciplined schedule to get the most out of your workouts.
Endurance
Run 3 to 5 miles three times a week to build endurance when preparing for a kickboxing match. This is usually referred to as roadwork. Do this in the morning before you go to the gym to train.
Accurate Punching
Work on the speed bag to build accuracy with your punches and hand strikes. Use the 1-2-3 method when hitting the speed bag: start off by throwing your left jab; after you hit the speed bag, it will hit the back supporting rim, bound to the front rim and then hit the back rim again -- that's when you hit the bag with your next jab. Do the same thing with your right hand.
Heavy Bag
The heavy bag is probably the most essential tool for kickboxers when training. During a match, you have to throw heavy kicks and punches and do it with speed, balance and explosiveness. The heavy bag helps you prepare for this part of kickboxing. Throwing heavy punches is not just done with your arms and shoulders -- your legs, core muscles and upper body are also involved. You must use your hips and back to throw powerful kicks. Use punch-kick combinations to hone your skills. Start off with roundhouse kicks, introduce crescent kicks and throw right crosses and left hooks.
Sparring
Sparring will give you a taste of an actual match situation, and will give you an idea of your weaknesses so that you can be more competitive in the ring. Try to spar with someone who is of similar size and experience. Wear protective gear for protection against punches and kicks. Put your fear aside and use your skills to be an effective fighter.
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