The Strength Behind the Strike: Why Kickboxers Need Strength Training

Kickboxing is a great cardio sport that will help your body burn fat. If you have been doing it for a while, you understand that kickboxing isn’t just about technique—it’s also about power.

Strength, speed, and endurance are the trifecta that distinguishes a good fighter from a great one. Let’s break down why integrating weight training and bodyweight exercises into your routine can be a game-changer for your performance.

Attention Members of ATCK Fitness Kickboxing unlock a FREE 30-Day Strength & Plyo program at Be Fit South Shore (click here)
The Power of Plyometric Training
To start with, let’s talk about plyometric training. This dynamic exercise is about fast, explosive movements crucial to a kickboxer. Unlike the controlled environment of weight training, plyometrics push your body to exert maximum force in brief, intense bursts, closely mirroring the actions in a fight. This type of training enhances your power and improves your balance, body awareness, and core stability—essentials for throwing kicks on one leg.

In our boot camps and small group personal training sessions, we incorporate plyometric exercises such as jump rope, step jumps, box jumps, burpees, and medicine ball slams. These movements are invaluable for boosting your overall body strength, focusing on the glutes, hamstrings, quadriceps, and, not to forget, the anterior and posterior chains that keep you balanced and stable.

Weight Training: The Foundation of Muscular Endurance
Now, let’s lift the veil on weight training. There’s a common misconception that lifting heavy could be detrimental to a kickboxer, particularly before a fight due to potential weight gain. Yes, muscle does weigh more than fat, but that’s where the strategy of your training regimen comes into play. By concentrating on lower repetition sets with appropriate weights, you’ll be focusing on strength gains without unnecessary hypertrophy, which occurs when muscles are under tension for extended periods.

Neural strength training, which emphasizes the nervous system’s role in generating power, is particularly relevant for competitive kickboxers. It’s about finding that sweet spot where you’re building strength and muscular endurance through weight training without compromising your kickboxing technique or risking injury. Remember, the aim is to add strength while minimizing unnecessary body weight to remain quick and agile in the ring.

Speed, Agility, and Functional Training
Fartlek training—a term that might sound amusing but is taken quite seriously in sports—is another gem in the kickboxer’s workout arsenal. This form of training is unpredictable, keeping both mind and body on edge, which is exactly the resilience a fighter needs. Imagine pushing a prowler sled with varying weights, doing pull and drag movements, and engaging in sprints and shuttles, often interspersed with exercises like burpees. This not only builds endurance but also prepares you for the unpredictable nature of a fight.

Finally, let’s touch on functional training, which is all about being agile and aware of your body’s positioning. Through compound movements that mimic daily activities or sport-specific actions, you’re essentially training your body to move, twist, turn, jump, and squat with purpose. You’ll be honing your footwork, reflexes, and punching power using tools like agility ladders, reflex balls, and resistance bands. This comprehensive approach aims to build strong, lean muscles and enhance muscular endurance, making you a formidable force.

If you have participated in a kickbox fitness program and are looking to round out your training in a way that will help you build strength and muscle to complement the speed and agility work, then you need to come check out Be Fit South Shore.

While we won’t have you hitting anything, we will help you build lean and toned arms and legs, a firm stomach and dramatically improve your power. By incorporating plyometric training, weight lifting, and functional training, you’re taking your training to a new more successful level. Remember, it’s not just about fighting hard; it’s about fighting smart. Train purposefully, and you’ll see the results where it truly counts. Keep at it, warriors!

Attention Members of ATCK Fitness Kickboxing unlock a FREE 30-Day Strength & Plyo program at Be Fit South Shore (click here)