Increasing Number of Swing Kicks

I have been researching programs created by a strength coach (Pavel) using periodization (he did not invent it). I haven’t used the theory for Muay Thai training but swear by it in kettlebell training. I have no qualifications other then experience and motivation so on that note I have come up with a sample program for increasing ones kick numbers.

You need to do a few things first. Buy yourself some paper and a pen to keep track of our numbers and comments. Second you need to get a partner to hold the Thai pads for you to throw some swing kicks. Your first session is about knowing where you are at. You are going to throw as many swing kicks (alternating left and right) until you can’t throw any more (good form!). This would be 100 % of what you can throw. You are not going to throw 100 % again until you are testing yourself, which you will. Everything here is broken into one week periods with three training days a week. The three days are broken into one heavy, one medium, and one light day. The heavy days you throw 80%, medium days you throw 60-70%, and light days you throw 50%. The example is if your 100% is 50 kicks then 80% of that is 40 kicks. The point to the program is that you’re never going to repeatedly push yourself to failure over and over again, only periodically.

Week 1 (example numbers)
Heavy Day – 40 swings kicks (20 left and right) this is 80% of your max numbers (50).
Medium Day– 32 swing kicks (16 left and right) this is 60-70% of your max number.
Light Day– 26 swing kicks (13 left and right) this is 50% of your max number.
* It is important to stick to the plan and the numbers. The kicks are going to get easier and you are going to want to increase the numbers before the week is out.

You are going to repeat week 1, two or three times and then retest your numbers for 100%. So you are only kicking at 100% once every two or three weeks. Once you have a new number for 100% it will reflect in the upcoming week as all the kicks will increase. Remember that it is flexible and if you need to retest in four weeks no problem.

A couple of things you are going to have to personally workout. Time for rests ! Your not going to be able to throw 100% of your kicks by just standing there and in 2 minutes your going to be done. You will have to work something out at the start and find some thing that works for you. My example would be throw 10 kicks left then right move around a bit ( your partner would count to 5 or 10) and prompt you to kick again. This method is easy but not exactly science. My second example is get a wrist watch with a count down timer or a third person to time and set the watch for 30 seconds. Timer starts and your start kicking. When you get your 10 left and right kicks done you break until the 30 seconds start up again. I much prefer the second example because the clock will push you and hold you accountable. (www.gymboss.com)

The theory behind the “wave” like approach (alternating heavy, medium, light) is to allow your body to recover (prevent over training) through the week. The light day is going to feel ridiculously easy compared to the heavy so focus on great form and forearm bruising power.

This too doesn’t take into account the rest of your training. If you are going to be working on your kicks then kicking is going to a major part of your work out. Come in and do class or hit the bag, but if it is going to kill you and you can’t really do the program then you are going to have to make some adjustments. If you are doing class two days a week then save the light day for one of the class days. If it is a non class day then come in, warm up, hit the bag for a round or two, then do the program. After the program everything else is gravy.

Please feel free to comment and share your experiences!

Train as you fight and will fight as you train !

by Adam Lobo