Here’s a really tough ab exercise to try. You build killer grip strength as well as core strength using it. Try using ankle weights to increase the challenge!
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Click here For more world class boxing workouts and programs!
Here’s a great drill to use to crank up your heavy bag workouts.
Click here For more world class boxing workouts and programs!
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.
Well, to get explosive you must have a good base of maximal strength built. So if you aren’t really strong yet focus more on that while still adding some speed exercises. Then when a desired max strength level is achieved focus more on speed. The key is to remain fresh for your skill workouts and allowing proper neural recover to make gains in strength and speed.
I would do 1 max effort upper day and 1 max effort lower day followed by a speed and injury prevention training day.
You need to add rotational core exercises ( land mines, reverse wd chops, kettle bell swings etc.) train the posterior chain, so keep your rdl deadlift variation and I would add reverse hypers, glute ham raises, and pull throughs instead of good mornings, row variations are great, chins, pull up variations, and address mobility to improve performance as well.
Really for exercises selection depending on your real needs focus on getting more down with less with he above. Factor in restoration/lifestyle as well. These are really first and foremost.
Remember to keep perfecting skill technique to achieve true carry over.
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