Exercising for proper conditioning is critical for fighters but even more so for the fighter who is engaged in using the upper and lower body as weapons of offense as well as defense. Such is the Kick Boxer. Enough can't be said about a fighter getting into the best conditioning possible. I have seen a lot of fighters with excellent techniques, but unfortunately because of poor conditioning they were unable to finish the bout and, or would be so dead tired they could not properly defend themselves and would be knocked out. I'm reminded of a then well known fighter out of North Carolina. He processed some of the best kicks I have ever seen, one who truly had world champion potential. In fact, he taught me a great deal about using my kicks more effectively. He always talked about becoming a world champion kick Boxer. Unfortunately, He liked to party and loved beautiful women. This combination often spells tragedy for the professional athlete. I remember once assisting him with training for an (ESPN) televised fight. I was trying to get him to focus on my program (discussed in this manual.) He only wanted to "literally" dance (something he was good at) through the entire workout. He felt that high impact dancing would give him the total body conditioning he needed to successfully defeat his opponent(s). Needless to say, he lost that fight, mainly on his poor conditioning. He slowly faded into the twilight zone and his dreams of becoming a world champion never materialized.
Fortunately, conditioning has never been a problem for me. I simply loved to workout. However, there are other ways that your conditioning can fail you and that is through improper dieting. We will discuss this later in another chapter. Here are a few tips that will help you obtain optimal conditioning.
There are many exercise routines you can do. However, you only want to concentrate on those that enhance your Kick Boxing skills. For example, running 10 and 15 miles a day will make you a good runner and will probably increase your endurance. Unfortunately, it may not do much for your punching and kicking conditioning. We will now discuss some of the exercising routines you can do to enhance your strength, stamina, and endurance. Later, we will discuss methods of better conditioning the areas that you will use most as a Kick Boxer.
Sit Ups or Stomach work Start with your knees pointing upward - soles of feet flat on floor - lying flat on your back - neck aligned with spine - forefingers on temple - bring chest toward thighs - at moderate pace repeat from floor. Stomach work should also be done in variation to condition different areas of the stomach. Some will concentrate on the lower part of the abdomen and others on the middle and upper abdomen. Stomach work such as V-ups, leg lifts, crunches etc. all provide you with the proper stomach conditioning needed for the grueling sport of Kick Boxing. Another note is that the stomach muscles play a major role in kicking. Four sets of 50 a day were sufficient for me while training for fights.
Height, Length up to 5'-5": 7 1/2 ft.
5'-5" to 5'8": 8 1/2 ft.
5'-8" and up: 9 1/2 ft. (chart available through Ringside Products)
For the Beginner
Proper Dress while RUNNING
Pants vs Shorts
You would obviously want to wear the proper clothes for the weather. Especially in cold weather, it is important to wear warm clothes and a sweater hat and, or hood to hold heat that is released from your head.
Other Tips for road Work
All information on this page
Copyright by Johnny Davis, 1995