I have been going kickboxing for nearly 3 months now, and had my first
demo in the ring last night. And i realised how bad my fitness is, what im asking is, if someone can give me advice on what i can do at the gym to build my fitness up. I also want to get stronger and a bit bigger but dont want to put on anymore the 5k. Im rubbish at knowing what to do, or a certain routine.

Any advice would be great, my next big fight is in sept so thats my target month.

 

I do Teakwondo,to get fit you need to do cardio and lots of it,to get strong you need to lift weights
I train in the gym 4 times per week doing a mixture of cardio and weights over the 4 days plus I train twice a week at taekwondo
for fitness you really want to be doing hard cardio for at least 40 to 60 mins at least 3 times per week if not more
Iam defending my heavyweight title this coming march so Iam hitting the gym hard doing cardio being 43 this year I fight much younger guys

 

So when u say cardio, like hitting the treadmill hard, is swimming god for cardio because i enjoy doing that. Im crap with the diet because im v picky with my food so find it hard to stick to a good diet.

 

you dont need to loose weight you done need to diet,but if you want to build muscle you will have to eat to grow,but eat the right thiing,good fats and protein
as the cardio if you want fitness,you will need to run,cycle,row,swim,anyhting to get your heart running about 150 BPM and make you out of breath,you will need good lungs to fight so you dont run out of steam

 

Circuit training is what you need to get your fitness levels up. Some gyms have classes, and some you could make your own routine.

Benni.

 

My friend is a pro cage fighter. He does 5 minute circuit routines. You should be doing pad work and circuits as part of your kick boxing training.

 

When i started boxing I was fit, could run half marrathons on my day off for fun, but when I was in the ring for 6-8, 3 minute rounds I really struggled.

I found cicuits a massive help, 30 seconds of non stop pressups, into 30 seconds of non stop twist sit ups, into jump burpees, into squat thrusts, into full starjumps etc with a one minute break then straight back into it. 3 rounds of that will get your heart rate going.

If you've got a 5kg medicine ball and a parter stand about 10 foot away from each other and throw the ball to each other with punch combos in between for 3 - 5, 3 minute rounds with a 1 minute rest in between rounds. So round one could be Left jab, left jab, right hook. then next could be left jab, left upercut etc.

Pad work is great for staimna and a great one for building up punching power is pressup count downs. 20 pressups then 20 seconds of rest, then 19 press ups with 19 seconds rest all the way down to 1.

 

i like what you said the muz iv taken that on board. I had my first thai fight on sunday done 5, 1 min round and was fucked after the first 3 rounds lol.( did smash him tho haha) Need to get on the road and start running, the only thing is i feel embarssed running for some silly reason.

 

As above, fitness = cardio
I always found running the best when I did lots of martial arts, I just used to run places instead of taking the car, make sure you include lots of sprints though, as hard bursts of energy are needed in the ring, so an hours light running doesnt really simulate it very well but an hours jogging with random bursts of epic sprinting then dropping back to a jog does.

The other thing you might be getting wrong is bouncing around too much in the ring, its good to be light on your feet but IME people just starting out bounce about far too much just for the sake of it

 

PS

Pressups are the best thing to learn to punch harder IMHO (well other than improving technique of coure!), preferably done on your knuckles, most good martial artists have disproportinately big triceps compared to biceps when you look at them compared to other people.

 

have you got any fitter?
when is the fight? was it bkc on sunday?