Core Training, Kickboxing

h.dio

Question:

During week, when to core train? (for Kickboxing)

I've read the article about core training here on Peak Performance. I should do it 2 times per week? But when during the week?

Here's my weekly training:

MON:
-morning= 20~40 min jog
-afternoon=kickboxing
-night= 15 minute tempo run (could be done in the morning) (weight training? which part?)

TUE:
-morning=20~40 min jog
-afternoon=kickboxing (emphasis on punch)
-night=interval training (toughest run of the week) (then core training?)

WED:
-morning=20~40 min jog (could be done at night)
-afternoon=kickboxing
-night=--- (weight training? which part?)

THU:
-morning=20~40 min jog
-afternoon=kickboxing (emphasis on punch)
-night=interval sprints or tempo (then core train?)

FRI:
-morning=20~40 min jog (could be done at night)
-afternoon=kickboxing
-night=--- (weight training? which part?)

SAT:
-morning or night= 15~30 min tempo run, or jog, or hill sprints
-afternoon=kickboxing

SUN:
-rest

///

My previous conditioning coach set my half-rest day on Thursday and my full-rest day on Sunday. However, my kickboxing team have been doing intensive sprint workouts on Tuesdays and Thursdays, that has turned my Wednesday into a half-rest day. Is that adequate?

Again, I don't quite know where to place my core training to get the best effect, and not over-work.

Up to now, I've been doing:
---
Push-up plank 5 sets of 1~2 minute
---
Forward plank 1 set of 3 minutes
Side plan, each side 1 set of 3 minutes, w/ someone slightly shoving my chest a bit
Gluteal bridge, 1 set of 3 minutes
Birddog, for 3 minutes
Active straight leg raise, for 3 minutes
Oblique crunch, 30 to 50 times each side
Lying windscreen wipers, 1.5 minutes or 3 minutes
Lying side hip abduction, 1.5 minutes or 3 minutes
---
(when resting, 30~60 sec rest)

I'm considering doing 3 sets of 90 second each for those holding positions, and 3 sets of 10 to 20 reps for active exercises, instead of 3 minutes holds or motion.

So far, I've been doing this at the end of my kickboxing training, either after my sprints on Tues and Thurs,,, or on Mondays, Wed or Fri when I don't sprint.

Actually, when would be best to do the core exercises?

Asked by h.dio - 1 answer - 25 weeks 1 day ago