Fight prep

[bushido_man96]

Sounds like you got a good training thing going for you. How many hour a day do you train?

[Dragn]

It varies from day to day depending on my condition.

At the dojo I put in about 2and 1/2 hrs +

At home I try to keep it shorter and intense, finishing in about

1and1/2~2hrs.

Then if I include some running or weights on that day its another hr +

Trying to fit all this training in to my busy work schedule is the hardest part!

I usually dont train this hard. Only for the last few weeks leading up to a fight.

I'm still trying to figure out how to combine my technical/aerobic/anaerobic/sparring and strength training effectively without overdoing it.

I dont think I'm pushing it as hard as some of the pros I know though. But then they dont have to work full time.

[bushido_man96]

You are dedicated, I'll give you that!

[Dragn]

2 weeks till fight:

Mon (at home)

shadow 3x2mins

Heavy bag 3x2mins. The last round I just did constant rt kick /rt punch/lft kick, then did straight punches full speed for the last 20 secs.

Rest 1 rnd

Heavy bag rush training: fast straight punches(1,2.1,2.1,2......)for 20secs, rest 10 secs then repeat. Keep doing this at max effort for 1 rnd.

Rest

Anaerobic 2 min drill:

Jump squats/burpees/pushups/mountain climbers/V ups/run on spot/high jumps/pull ups. Repeat for 3, 2min rnds.

Swiss ball core training and back extensions.

Tues

disaster! I caught a cold! I think a combination of sun burn from my surf trip, and a run down imune system from all the hard training, took its toll.

Had to take the day off. I pumped myself full of VC and anti oxidants.

Wed:

Felt alot better but still a bit weak. Went to the dojo anyway.

Medicine ball ab routine

Kneesx100

shadow 3x3mins

kick pad partner drill.This was a real killer.

Both you and your partner wear Thai pads and take turns to kick each other.

Rnd 1: lft kick

Rnd 2: rt kick

Rnd 3: lft kick rt kick.

You have to kick straight after receiving opponents kick. So its a constant fast pace. The last minute gets pretty hard. Thats when you need your trainer yelling "encouragement" to keep you kicking at full power.

This is a great anaerobic conditioning drill.

If you enjoy pain that is!

Rest!

Heavy bag partner conditioning drills:

1 holds the bag while the other punches.

First 1,2 x20 then switch, so the bag holder becomes the puncher.

Continue in this fashion through a pyramid drill.

i.e. 1,2x20.

Then 1,2,1,2x20

Then 1,2,1,2,1,2x20

Then rt hook, lft hook x20

Then rt hook, lft hook x2 x20

Then x3 ( 6 punches) x20

All punches have to be full power with good hip rotation and extension. Dont get too close to the bag.

I thought this would be easy because of the rest you get in between sets of combis while you hold the bag. It wasn't!

rest

I had to teach basics to one of the white belts here for 3 rnds. Yaaay, a break!

Sparring: 5x3mins

rest 1 rnd

Sparring with sempai: 3x3mins

I was so exhausted that I forgot to cool down and stretch.

Thurs ( dojo )

Still didnt feel up to doing any running yet.

medicine ball ab routine

knees x100

shadow 3x3mins

kick pads 3x3mins.

hold pads for partner 3 rnds

Tai sabaki drills. 1rnd attack, 1 defence.

boxing defence drills, 2 rnds attack, 2 defence.

counters against punchig attacks. 2rnds attack, 2 defence.

rest 1 rnd

sparring: 7 rnds!

rest 2rnds

Sparring with pro (boxing only) 3x3mins

cool down, stretch

Feeling exhausted again.

I think I'll avoid doing any anaerobic type drills tommorrow and keep it simple.

Edited July 22, 2006 by Drag'n

[elbows_and_knees]

One thing I noticed is a lack of plyometrics. Do you guys do these at your dojo?

[Dragn]

No, I havent been to any kickboxing gyms that do. I dont know enough about it yet myself. I used to do a little when I was doing wushu, years ago.

Are there any exercises you can recommend that would specificly usefull for kickboxing?

I've heard conflicting views on when to use them too. Some combine them with with heavy weight routines while others advise doing them separately, as a pre comp training exercise, to replace heavy weights. So I've been hesitant to use them until I can find out more reliable info.

[Dragn]

Fri morn:

aerobic run 5km

(run 1k, shadow 5 mins, squats x100, run 4k finishing with steep 50m hill run)

Fri eve:

Shadow 4x3mins(1 min breaks)

heavy bag 4x3mins. Last rnd just rt kick/lft kick

kick pads 2x3mins

rest 1 rnd

heavy bag 2x3mins.

!st rnd, rt kicks only

2nd rnd, lft kicks only, finishing with 10 rep kick each leg.

shadow 2x3mins.

Sat

shadow 5 mins

strength work out:

Elevated push ups/pull ups supersets: 20reps/10reps, 20/8, 20/6

swiss ball core work out. 160 reps

Ran out of time so had to cut it short....

Sun

5km run

[Meguro]

I know it's because of your sensei/trainer, but don't you think the three minute rounds in training will throw your timing off for the 2 minute rounds in competition? Especially so close now?

[bushido_man96]

I know it's because of your sensei/trainer, but don't you think the three minute rounds in training will throw your timing off for the 2 minute rounds in competition? Especially so close now?

This is just my opinion, but if you can train hard in a 3 minute round, and wear yourself down each time, then fighting a two minute round should be a little easier.

[elbows_and_knees]

No, I havent been to any kickboxing gyms that do. I dont know enough about it yet myself. I used to do a little when I was doing wushu, years ago.

Are there any exercises you can recommend that would specificly usefull for kickboxing?

I've heard conflicting views on when to use them too. Some combine them with with heavy weight routines while others advise doing them separately, as a pre comp training exercise, to replace heavy weights. So I've been hesitant to use them until I can find out more reliable info.

I use them seperately when not training for a fight. on non lifting days, I do plyos. about 4 weeks out from the fight, I do them in conjunction with weights. So, for example, I would do a set of bench presses and immediately follow it with a set of plyometric pushups, creating a superset of the two.

Prior to the fight, you want to raise your limit strength. As the fight gets closer, you want explosiveness. Lower the weight some and superset with plyos.