Kickboxing Tips For Strength and Endurance: A Complete Guide

Are you one of those people who easily run out of stamina? What’s a practical solution that could help you manage this? The answer here lies in kickboxing. However, a point to note here is that kickboxing demands a structured routine and use of relevant techniques. This blog aims to explain detailed techniques that will help you build both strength and endurance. Some helpful tips, such as your form and equipment, along with the duration required, are provided in this blog. Towards the end, we’ve also mentioned some common mistakes you need to avoid. With all this information, we’re sure you’ll witness a quick change in your transformation. Read on to know more.

A] How Kickboxing Improves Endurance?

Kickboxing is your body’s ability to be able to perform a particular activity for a long time. It’s not about throwing a few punches here and there, but also about maintaining the power and speed as well. Let’s try to understand how kickboxing improves your endurance:

• Round-Based Training

Round-based training, as the name suggests, is based on rounds, with each round being around 3 to 5 minutes. This helps your body adapt quickly and recover easily during short rests.

• Repetitive Movements

Repetitive movements require you to repeat a particular movement. This could be punches, kicks or even a combination of them. This technique in kickboxing has other benefits, such as reducing fatigue and improving oxygen delivery, along with increasing endurance.

B] How Kickboxing Builds Strength?

Functional strength is developed by engaging multiple muscle groups at the same time. To build strength, you need to balance both power and coordination simultaneously. Here are some ways to build strength through kickboxing:

• Explosive Strikes

Explosive strikes require great power to deliver a punch or a kick in a short amount of time. With every training, your muscle groups become stronger.

• Controlled Techniques

Slow punches, held kicks, and block holds are a few examples of controlled techniques that help to build strength in kickboxing. These techniques don’t just improve strength but also your core strength. 

Read this blog to understand other benefits of kickboxing, along with strength. 

C] Training Tips To Build Strength In Kickboxing

Here are certain training tips that will help you stay injury-free and still ensure long-term progress:

• Perfect Your Form

Poor form will not only reduce the effectiveness of your strike but also place unnecessary pressure on your joints. It’s when your posture and alignment are correct that strength gets easily generated.

• Train With A Heavy Bag

Training with a heavy bag is one of the easiest ways to build strength in kickboxing. The technique of repeated movement we’ve mentioned before can be repeated here. A key advantage of this technique is that it helps with balance and endurance. 

• Exercise Twice A Week

Exercises such as squats, lunges, deadlifts, push-ups, planks, and pull-ups are some excellent choices you can add to your routine. These exercises are known to further enhance your kickboxing performance. These also help to prevent boredom.

D] How Often Should You Do Kickboxing For Strength & Endurance?

An easy way to determine how often you should do kickboxing is to check your fitness level. Let’s try to understand this in more detail:

• For Beginners

For beginners, training 2 to 3 times a week is more than enough. This is because the movements are still new to your body. Training too often is very likely to cause fatigue. In the beginning your main focus should be on learning the correct form, combinations, footwork and movements. 

• For Intermediate Practitioners

For intermediate practitioners, practising 3 to 4 times a week is quite justified. This is because your body is slowly getting used to your training. Just make sure you have enough rest days to ensure steady progress in your strength and endurance.

• For Trained Individuals

Trained individuals can very well handle 5 to 6 kickboxing sessions in a week. This is because their body is well adapted to an intense form of training. Use of a heavy bag, advanced combinations, sparring and conditioned drills becomes vital here. 

E] Common Mistakes to Avoid in Kickboxing

Overlooking the fundamentals of kickboxing is never a wise idea. Avoiding these common mistakes will not only prevent injuries but also help you improve your performance in the long term:

• Skipping Warm-ups

Without a proper warm-up, your muscles will remain stiff. This further also restricts your range of motion. Be sure to have a proper stretching routine, as kickboxing places high demand on your hips, knees, shoulders and lower back. 

• Incorrect Technique

Using incorrect technique is one of the most common mistakes made by beginners in kickboxing. This can lead to knee stress, shoulder strain and lower back pain in the long run. For instance, striking with a focus on your arms can easily cause fatigue. The same also holds true for an incorrect foot placement. 

• Overtraining Without Recovery

When you push your body enough, you do not provide adequate time for your muscles to repair and rebuild. Signs such as low energy levels, disturbed sleep, and reduced performance are clear indications of overtraining. If not paid close attention to, this can even cause chronic injuries. Read this blog to find recovery exercises that help with muscle tear recovery. 

• Holding Breath While Striking

Even proper breathing technique holds importance in kickboxing. When you exhale sharply, it not only engages your core but also allows for a smooth energy transfer. 

F] Why A Professional Kickboxing Trainer Is Required

A professional kickboxing trainer is well aware of the techniques commonly used in kickboxing. He will help you understand kickboxing right from the basics. All your moves will be tailored based on a plan. Right from monitoring your progress to adjusting workouts, all minute details will be taken care of. The best part about having a trainer is that he is likely to hold you accountable. Even after you are done with your workout, proper guidance on recovery and other relevant techniques will be provided. All you need to do is check for the relevant credentials of your kickboxing trainer. Check our kickboxing training services for more details. 

Conclusion

Kickboxing is one of the easiest ways to build both strength and endurance. Every round brings with it certain benefits, as mentioned earlier. The only rule here is to be consistent with your workouts. Avoid common mistakes such as overtraining and not giving enough time for recovery, and we’re sure you’ll witness your body transform with consistent efforts. For quick results, we suggest Sudam Shelar, a personal fitness trainer in Mumbai. With several years of experience, his training is result-oriented yet truly unique. Consult us if you’re looking to improve power, stamina and coordination. Get detailed guidance on recovery and prevent any injuries from occurring in the first place.