Weight Training, Kickboxing

h.dio

Question:

Endurance & Strength training for Kickboxing

*I'm following a 12 week periodization plan, with peak at 12th week, and potential bout at end of the 13th week.
*I'm in the end of the 3rd week.
*I did engage in some fundamental building runs during the month prior to the 1st week, besides my regular kick training.
*We run as a team, from 2 to 6 members, depending on the day. Tuesdays and Thursdays as a group.
*The intensity level is out of 12.
*The course is actually 430m long, but we tend to just say "400m" while adjusting goal time a bit.
*All runs are followed by a cool down jog.

1st week (Level 2):
Tuesday- 8 sets of 400 meters with 1:1 rest. (Time ranging generally from 1:15 to 1:35)
Thursday- pyramid 400-800-1200-800-400 with 1:1 rest

2nd week (Level 6):
Tuesday- 1200 jog, 400m at 2:40 pace. Followed by 5 sets of 1200m, with 5 exercises (bumpee, jump push-up, leg crunches, knee drop squats, single leg squats), generally 10 reps each, no rest, pace at 1:50~1:55 pace.
Thursday- 10 sets of 120m dash while carrying two big tires. at 60m point, tuck jump over tires on ground, 40 jumps. We did it by two. One would go dash while the other waited doing squats or push-ups. At end of dash, the other would hold a mitt. 30 kicks.

3rd week (Level 4):
Tuesday- Tire or carry. We were 6, grouped in pairs. Each pair would go through 2 sets of tire dash exercise, while other pairs carried each other instead of using. We did suicides, back and forth dash. The course is 60 m back and forth, and cut the 60m into 3 sections. At each of the section lines, we'd jump over tire or partner 10 times. Then followed by shadowing exercise, running after partner.

Thursday- 3 sets of 800m, then 6 sets of 400m. Each sets followed by 10 seconds of intense shadow boxing then 10 seconds of squat jumps. 800m was slow, 3:30~3:50-ish. 400m was 1:20~1:40-ish.
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What I realize at this point: I need to keep doing more of my regular long runs during the week. I'm aiming to do 5 to 7km, at least 5 times per week. I'm also hoping to slip in one more intensive running day on Saturdays, hill & stair runs or Tempo runs. Also, I'm thinking I should revert back to 400m dashes, and permit a little more rest, while using 800m and 1200m for tempo runs.

I'm wondering how much rest at this point? How many 400m? How should I incorporate 800m and 1200m? Should I even bother with 1200m (1200m = 1 rd = 3 minutes)? How about the longer distances (1600m, 5km...)? How many km runs per week? How should I incorporate kicks into the runs? How can I better suit the running training to kickboxing? Should I base the intensive running days on interval training or strength speed circuit or tempo run?

My 4th week will be at level 8. Then ease out on the 5th and 6th week, at level 1 and 2 respectively. I plan to do a 400 x 5 on week 5, with 1:1 rest, following article advice here on pponline.

*I think I generally can run a 5km in 20 minutes. I have run a little faster than that. I plan to test my speed with 5km run and 6 minute run.

Asked by h.dio - 1 answer - 25 weeks 4 days ago