kick boxing friend

[endpoint]

hopefully some one can help.

he wants to gain strength in his legs for kickboxing.

what type of training do kick boxers do?
do they practice explosive movements?
what rep range do they stay in?
what are the key exercises?

I think the answer is looking me in the face...but i dont know if its as obvious as it seems.....explosive compound movements like squats?
or just straight strength work?

or is endurance the key?

 

[Thaibox]

When I trained, I spent countless hours drilling heavy bags, shields, and pads. I sprinted bleachers bringing my knees up as high as I could while holding a 5lb weight in each hand at the sides of my head. I sometimes did plyometrics. Jumping squats. Duckwalks with dumbells all around the dojo. I also lived on a large hill, so I did a ton of hill sprints.

The problem is this....you want to have strong legs, but you need to go the distance. Squatting 545 will get your nuts handed to you in the 3rd round.

Obviously, what your buddy should be focusing on is technique. When I was 6'1" 160 lbs, I could shake the dojo on an 80lb bag because I had every mechanical variable down. Of course, take that knowledge and give it to someone with massive leg strength, he is now a very dangerous dude. Typically, if you notice, the successful Thai boxers don't have huge quads. They are a different type of muscle. One that can pound the shit out of you round after round after round, until you crumble.

Anyway, to develop a devastating round kick, you'd be surprised how little of a role strength plays. Your body acts as a whip and the last thing to impact is that luiesville slugger that goes from your knee to your foot. What is even more important than leg strength is core strength. He should have the midsection of a fucking oak tree. The core is where every single attack comes from.

Another variable that makes it complicated is the mechanics of your friend. Is he short? Tall? What type of fibers does he predominately have? What types of kicks is he naturally proficient at?

 

[endpoint]

Thanks for the help thaibox (i was hoping you would answer)I cant answer about his fast/slow twitch make up, or his best kick (he doesnt talk about it much to me)

He is pretty lanky but not that tall probably 5 foot 8 and weights in at around 165lb at the max (these are all a rough guess).


will resistance training help in any way?

thanks again

 

[b fold the truth]

I can't imagine why resistance training would not help him. It did me a lot...

B True

 

[Lord_Suston]

Best type of excercise I have found for kicking is explosive squats just shy of failure (want as little growth as possible if trying to keep in a certain weight class) High knee sprints and sprinting. As thaibox said he shoul focus on his core strength...if i only knew this when i was younger