Kicking and knee training

Contents

1 Muay Thai heavy sack conditioning training of 10-round kicks and knees:

Kick and knee training!

Kick conditioning training and knee-to-knee training from 10 rounds.

This is a training in training only using mainly Muay Thai kicks that you can do both if you do combat sports and if you do personal defense to train kicks but it is also very useful as a physical conditioning.

These are not combinations but a work of conditioning and athletic preparation!

Each round is 3 minutes with a 1 minute break between rounds!

Try to do a workout at a fast pace but manage your energy, learn to listen to yourself while you train.

Ps. If you don’t have a bag, you can do it in a vacuum!

Muay Thai heavy sack conditioning training of 10-round kicks and knees:

1 Round – Teep

Teep dx – time 30″
Teep sx – time 30″
Alternate teep sx and dx – time 60″
Teep dx with middle Kick dx – time 30″
Teep sx with middle Kick sx – time 30″

2 Round – Low Kick

Low Kick Dx – 60″ time
Low Kick Sx with advanced leg – time 60″
Low Kick alternated with change guard – 60″ time

3 Round – Middle Kick

Middle Kick Dx – 60″ time
Middle Kick Sx with advanced leg – time 60″
Middle Kick alternated with change guard – 60″ time

4 Round – Knee from the guard

Direct knee dx – time 30″
Direct knee sx – time 30″
Direct knee dx and alternate sx – time 60″
Direct knee with back leg with jump – time 30″
Direct knee with advanced leg with jump – time 30″

5 Round – Knee from the clinch

Direct knee dx
Direct knee sx
Direct knee dx and alternating sx
Kneeling at the dx counter
Kneeling at the sx counter
Alternate dx and sx door

Round – Groing Kick (no sport only self defence)

Football in balls with advanced leg – 60″ time
Football in balls with back leg – 60″ time
Football in the balls single and dubbed free work – time 60″

Ps. Read the post about the football solver myth in the balls!

Round 7 – Pyramid Middle Kick Dx

(complete before time 120″ or get as far as you can)

1 Middle Kick Dx
2 consecutive Middle Kick Dx
3 consecutive Middle Kick Dx
4 consecutive Middle Kick Dx
5 consecutive Middle Kick Dx
6 consecutive Middle Kick Dx
7 Consecutive Middle Kick Dx
8 consecutive Middle Kick Dx
9 consecutive Middle Kick Dx
10 consecutive Middle Kick Dx
9 consecutive Middle Kick Dx
8 consecutive Middle Kick Dx
7 consecutive Middle Kick Dx
6 consecutive Middle Kick Dx
5 consecutive Middle Kick Dx
4 consecutive Middle Kick Dx
3 consecutive Middle Kick Dx
2 consecutive Middle Kick Dx
1 Middle Kick Dx

Round 8 – Pyramid Middle Kick Sx

(complete before time 120″ or get as far as you can)

1 Middle Kick Sx
2 consecutive Middle Kick Sx
3 consecutive Middle Kick Sx
4 consecutive Middle Kick Sx
5 consecutive Middle Kick Sx
6 consecutive Middle Kick Sx
7 Consecutive Middle Kick Sx
8 consecutive Middle Kick Sx
9 Consecutive Middle Kick Sx
10 consecutive Middle Kick Sx
9 Consecutive Middle Kick Sx
8 consecutive Middle Kick Sx
7 Consecutive Middle Kick Sx
6 consecutive Middle Kick Sx
5 consecutive Middle Kick Sx
4 consecutive Middle Kick Sx
3 consecutive Middle Kick Sx
2 consecutive Middle Kick Sx
1 Middle Kick Sx

9 Rounds – Jab or Cross – Middle

Jab – Middle Kick opposite leg – time 30″
Cross – Middle Kick opposite leg – time 30″
Jab – Middle Kick with the leg with which you pulled the Jab – 30″ time
Cross – Middle Kick with the leg with which he pulled the Cross – time 30″
Jab – Cross – Middle Kick Sx – Time 30″
Jab – Cross – Hook – Middle Kick Dx – 30″ time

10 Rounds – Elbow – Knee – Push – Middle Kick

Horizontal Elbow Dx – Knee – Push (two-handed push) – Middle Kick dx – time 60″
Horizontal Elbow Sx – Knee – Push (two-handed push) – Middle Kick dx – time 60″
Teep with advanced leg – Elbow Direct Dx – Knee – Push (two-handed push) – Middle Kick dx – time 60″