As kickboxing consists of many different fitness requirements I have decided to use circuit training to develop my current levels of fitness. Circuit training improves not only fitness requirements such as leg and arm strength but also specific sports skills, which are included within the training. Circuit training can easily be adapted to specific sports the exercises included will not only improve your fitness levels but at the same time improve your skills. After looking at the specific fitness requirements I need to improve, and the ways, in which I can do it, I can now start to plan my sessions.
I will carry out weight sessions on Monday as well as Kickboxing class and Wednesdays will be the same. Circuit training will be on Fridays, plus specific Kickboxing training on Thursday nights. This will be carried out for length of six weeks. Circuit training involves performing a number of exercises in succession, such as press-ups, abdominal curls (sit-ups) and step-ups etc. My circuit training will be based around varied exercise and specific skills in kickboxing.
Principles of Training: The principles of training which I will apply to my training programme are Overload – Over time as I get stronger from the fitness plan I will increase duration, intensity and frequency so my muscles are put under a lot of pressure. Progression – I will increase the overload I use slowly over time so that I progress in my training. Specificity – I will strive to make my fitness plan a specific to my sport as possible so that I can get the best and most specific results. Reversibility – I will make sure that I perform my fitness plan on a regular basis so that I don’t start to lose the fitness which I have gained.
Recovery – I will make sure that I perform my fitness plan at points in the week which allow my body to recover properly from the exercises. Energy Systems: The energy system which I will be using is Anaerobic Glycolysis, because when you fight in kickboxing, rounds last for 3 minutes so this would be the energy system to stress as it allows me to train or compete at 90% for 5 minutes. This system also stresses the build up of lactic acid. Before each session I will warm up with a steady jog and some light stretches and will finish with stretching and a slow jog into a walk