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Hello Rob,

I would greatly appreciate it if you can give me some tips. I train kickboxing 3x per week and want to know how to incorporate strength/power training into it. This is the program I follow…
Day 1: Bench press, bench press variation 3×3, dips, explosive pushups
Day 2: Plyo Jumps, Deadlift, Deadlift variation 3×3, chins, rows
Day 3: Plyo Jumps, Squat, goodmornings, clean and press, shrugs supersetted with rear delts

How can I turn this into more of a kickboxing power program and develop explosive power without the sacrifice of maximal strength?
Thanks and kind regards,
Tal.

Tal, keep in mind without assessing you I have no idea of what you really need.

Remember to keep perfecting skill technique to achieve true carry over.

Strong legs are key to viscous punching power, try this exercise to strengthen the posterior chain and watch your punching power improve behind solid technique.

I find that many fighters forsake a lot of unused power in the hook by using poor technique of course. They often tense up and arm punch more so as they fatigue. Before too long this becomes a permanent habit and one hard to break.

Fighters that throw the hook this way leave behind untapped punching power. The power comes from the ground up and three of the biggest mistakes I see fighters make is 1. They don’t pivot their foot when throwing the hook, 2. They don’t pull/rotate back the right shoulder when throwing the left hook, and 3. They fail to turn the hook over.

Check your left hook, is it really as good as it can be? Technique today is watered down and sloppy in a lot of fighters. I hope you aren’t one of them and if you are, I highly suggest you get in front of a mirror and break down the left hook by practicing the above movements that make or break it.

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I’m working with a 6’6 heavyweight on footwork, stance, and not being so rigid when he moves. This is particularly important when he slips punches. A common bad habit for a lot of fighters is bending at the waste and not the knees. Kelly Pavlik did this in his loss against Bernard Hopkins. That was one of the first things Bernard told Kelly to improve.

You have better balance, more rhythm, are less of a target ( especially if you’re tall ), and you can counter better when bending the knees. Do you have this problem? Do you even look to see if you do? That’s what the mirror is for when shadow boxing. Check yourself next time you’re in front of a mirror shadow boxing. If you’re boxing rigid correct that and watch how much better you become.

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