What type of weight trainining programme is good for kickboxing?

Question

I've just started kickboxing and was told that doing some weights will help to improve the strength of my punches and kicks. What do you suggest?

Answer 1

Yes, lifting weights will make you stronger and this will definitely increase your punching and kicking power.

I do not remember the order in which I did these, but these are some of the exercises I performed during my fighting career:

Bench presses
Lat pull downs (front and rear)
Squats
Lunges
Leg presses
Shoulder shrugs
Dead Lifts
Bicep curls
Triceps extensions
Wrist rolls
Dumbell flys
Bent over dumbell rows
Seated military presses
Incline bench presses

This list could probably contain another five to ten exercises. Now, obviously you do not try to do all of these every time you train. Instead, pick four or five that work the same muscle group in different ways and do them, isolating upper and lower exercises. For instance. Let's say you are working your upper body this time, and specifically, your shoulders. You will want to choose Shoulder shrugs, Incline bench presses, Lat pull downs, and Bent over dumbell rows. Next time you want to work out your lower body.

The amount of weight you lift should allow you to complete all repetitions without too much straining. Also, remember to limber up by stretching and a little time punching and kicking the heavy bag, or by jumping rope before you lift. You not only want the muscles to be loose, you want them to be warmed up.