Kick-Boxing Strength Training

I want to keep my strength up while being lithe and athletic enough to compete with the best. This works for me, as I trained KB twice a week and I feel as it’s adequate volume.

Pick weights that fit you in the 12-20 rep range. 
You’re aiming to keep your heart rate high enough; of course taper down in reps with higher weights in later sets. Aim for explosiveness with each rep, which is why the rep range is on the higher end. 
You can also replace some movements for others ie. Barbell bench instead of dumbbells, or kickbacks for adductors etc. 

I always try to start and end with cardio, and please don’t forget to warm up adequately!

I would love constructive feedback, what you found good, what you found horrible; I’m always open to learning from others experiences :)

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Week 1

Landmine Press

Lateral Raise (Dumbbell)

Bench Press (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Face Pull

Hanging Leg Raise

Russian Twist (Dumbbell)

Squat (Barbell)

Pull-Up (Bodyweight)

Glute Kickback (Cable)

Farmer's Walk (Weighted)

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