A week that changes with the rulebook
Pick the code you are training for and the plan changes, because “how do I train kickboxing” has no answer until you say which rules you fight under. Choose American full contact and the checking drills disappear — nothing may be thrown below the waist, so there is nothing to check. Choose Muay Thai and clinch work becomes a block of its own rather than a two-second entry drill. That is the whole point of the tool.
Your weekTotal 260 min
- 1
- Technique60 minStance, the four core strikes, shadow work
- Checking drills30 minLead-leg defence against a live kicker
- 2
- Pad rounds60 minDutch method — long rounds, no reset between elements
- Conditioning35 minRound-shaped intervals, not continuous running
- 3
- Bag work45 minVolume and power on a banana bag
- Clinch entry30 minEnter, one knee, disengage before the break
Why this plan looks like this
K-1 and GLORY break the clinch within a second or two, so clinch work here is a single entry-and-exit action rather than a phase to settle into. Passivity is penalised, so distance management has to be done with output — the teep and the lead low kick — rather than with footwork alone.