What are the seven biggest mistakes to avoid when performing kickboxing training?
How to choose a credible kickboxing training gym
Introduction and Background to the use of Kickboxing in fitness routines
The Fitness Industry has evolved greatly in the last 10 years. The advent of boxing and kickboxing based movements in Fitness Classes and in Personal Trainers toolkits has grown very fast, rapidly changing the face of commercial fitness. It has given the average gym goer greater variation in their workouts, added the 'fun' aspect back into gym work, and given personal trainers the ability to vary their client’s training. Included in this new workout style is pad and partner training the client cannot do on their own. There are, however, a score of new issues which have arisen with this type of activity. Before we begin to get more specific on what these issues actually are (and how to avoid the dangers they present when you are training with these exciting methods), let’s differentiate the varying types of training that come under this boxing/kickboxing umbrella.
The first, (most important issue to some) is that of the definition of kickboxing compared to Muay Thai boxing and/or to other martial arts such as karate. The kickboxing moves, for example, used in most kickboxing type classes (TaeBoe, Body Combat, Kickfit etc) are based mostly on the movements of Muay Thai Boxing. This sport originated in Thailand many years ago. There is a lot of history behind its origins and development. Kickboxing, however, is American Kickboxing and based more on straight boxing with a few kicks thrown in. Although Muay Thai Boxing is closer to karate than it is to American Kickboxing, all three styles are completely different. A Muay Thai kick is very different from a Karate kick, and different again from a Kickboxers kick. Muay Thai uses knees, elbows, and ring craft as well as punches and kicks and requires the development of high speed, power, and good technique.
Including any of these types of workouts in your training regime will help you tone, gain strength and confidence, increase your fitness fast, all whilst enjoying more of the process... plus teach you skills that would otherwise be limited to a closed-in "private and serious" martial arts club. But you only get all of this if you avoid the 7 most common mistakes made with this type of training covered within this article. So, what (exactly) are the biggest mistakes one can make when incorporating this new type of training into their workouts?
One:
The biggest and most pertinent issue that has arisen is that of correct training for Instructors. A "Fitness Class" of any sort is always considered a pseudo copy of the real thing anyway - and often fitness classes - such as the weights to music classes like "Pump" are altered in their technique and instruction in regards to safety for group training. But that is no excuse for an Instructor to not know good technique and be able to instruct someone in how to better their technique. You cannot help someone improve their technique and keep them safe when you have only had two lessons yourself!
So a Group Class situation is different from a Technique Class and different again from training with a personal trainer. The most important thing you can do in a Group Fitness Class or in hiring a Personal Trainer who uses boxing and/or kickboxing in their training is to check out if they have actually had experience in the sport themselves. The best instructors are those who have actually trained in the sport they are teaching, not those who have merely done some two day course that gives them a certificate saying they are qualified pad holders. This type of sport requires good knowledge and understanding of how a good movement pattern affects the outcome eg; how generating your punches and kicks from your core correctly affects the technique, control and subsequent power and effectiveness of your movement...and consequently your safety. Many injuries occur in the gym from instructors and/or trainers who do not understand what they are teaching. The unfortunate thing for those trainers who do not train themselves in this sport is that their clients will soon realise that they are "better' than their instructor - and move on to another trainer. That’s if the client (or trainer) doesn’t stop training due to injury.
Two:
Speaking of safety, one of the most common injuries in this area is that of joints - mostly wrists and knees. With good technique it is easy to not only keep these joints safe, but increase their stability and strength as you progress. Alternatively, the risk with bad technique is the exact opposite, less joint stability and strength through injury and strain. Common injuries in class situations are that of ligament damage which can be very disabling. This is caused mostly by kicks being enthusiastically over-extended (“flicky kicks” as they are called) or twisting on the supporting leg with the funky types of kicks that some Instructors put into their classes without sufficient understanding with regards to correct technique.
Wrist injury occurs more with clients working with trainers who are holding pads for them, or class participants’ punching bags with bad technique. Firstly, with the trainer holding pads for the client - ensure your trainer actually knows how to hold pads correctly. This is an art and is just as hard to learn as the actual boxing/kickboxing itself. Too many personal trainers have no idea what they are doing and no experience in the sport. This makes it all too easy for the trainer to fail to employ correct use and timing with the pads, resulting in a higher chance of injury for the client and the trainer. Do not accept the reasoning that 'this is only for fitness' as your safety is important. Secondly, punching technique is imperative to learn. Making sure you have your elbow directly behind your wrist bones which should be directly behind the knuckles you connect with, and your shoulders down is one of the first things you should be taught. And making sure you learn to initiate all your movements with your core is also a must. If your trainer has not trained in the sport how can they teach you suitably and safely?
The other main injury that is common with kicking is the hip flexors. You need to ensure your kick is controlled by a well taught movement pattern. Again - if your trainer has not trained in the sport how can they teach you suitably and safely? Do your research.
Three:
The third issue, (also related to safety), is that of power. The power in a punch, kick or knee is generated from speed with good technique. One of the biggest mistakes made by inexperienced boxers is to make the power of their punches or kicks the first focus. If you concentrate on power you will run out of "puff" very quickly and your movement patterns will not be efficient (or very controlled). This means that you will not last very long in each round and probably not enjoy the training. Learn good technique - first and foremost - get the basics and practise the basics often. And make sure you learn from someone who knows what they are doing well enough to be able to correct your movement patterns. The basics are easy to learn - perfecting them, on the other hand, takes much instruction, patience and time!
Four:
Again - to avoid injuring yourself - when you kick ensure you kick with your shin - not your foot. Many martial arts do not train (or compete) full contact so many other styles of kicks are taught to connect with the feet. If you kick something (or someone) full contact with your feet you will likely break many of the small bones in them. There are 26 bones in your foot and to break any of them is usually very painful. Your shin however is one of the strongest bones in your body. Aim your kicks with your shins.
Five;
Breathing. Yes it is imperative to breathe while you are boxing... and yes there is a specific technique to breathing when you are boxing. The reason your hear that "shhsh" sound from a boxer when they breathe is that you must keep your jaw shut and exhale each time you punch or kick. Short, sharp exhalations - not blowing. Your jaw is a hinge joint with nerves running through it. To have your jaw hanging loose leaves you very open to being knocked out should you ever get hit in the jaw. That is why it is much safer to keep your jaw tighter and breathe small short breaths. Also, a hanging jaw is a sure sign that a fighter is tired - something you do not want to give away in the ring! Even if you have no intentions of ever competing in this sport you must learn correct technique. You benefit most fitness-wise from correct technique. It is extremely hard to change a bad habit once it is formed so learn the proper technique from the outset. Once again make sure your trainer knows what they are doing.
Six:
Learning how to hold pads when taking part in a fitness class is extremely important. Many Boxing/Kickboxing Classes are run around participants holding pads for each other in a class situation. As stated earlier, learning how to hold pads for someone is just as hard to learn as the Boxing itself. It can be quite intimidating if you have never held pads before and you need to ensure you will be safe. Look for clear instruction from the trainer for you and your training partner. You want to know that the instructor has good control of the class (a completely separate skill to the technicalities of teaching kickboxing movements) and that the person who is partnering you is aware of your ability in pad holding.
One of the biggest mistakes people make when holding the pads is to move the pads too much - literally whacking the pads down into the partner’s hands. This is dangerous and can easily lead to injury. The pads do need to move but the pad movement is minimal compared to what the partner punching needs to do. The punch needs to come to the pad. The pad movement is controlled so that the pad does not hit you in the face and needs to create enough resistance to meet the punch. Likewise, when you are the puncher, you must be aware of your pad holders ability and strength and work with them accordingly. The instructor should be able to easily monitor and control this. It is always a little scary doing a class you have not done before but once you have tackled your own fears you should feel safe under the instructor taking the class you are doing. If you do not feel safe you need to find a different instructor.
Seven:
Last but definitely not least. Attitude. By far, the biggest mistake people make in the fitness arena as well as in the sport is to think that to participate in this sport you need to be aggressive. Don’t get me wrong - the aggressiveness that is required to push yourself beyond physical limits in any type of workout, sprint past the person in front of you, to make that last rep in your bench press, to want to submit a better job application than the person next to you... these are all situations where a healthy assertive hard hitting attitude is necessary and healthy. But the belief that you must be of an aggressive, (heading towards violent) nature in this sport is a fallacy. It’s almost the opposite of what is true. You must be controlled and in total command of what you are doing to be able to do this sport well - as any sport would require.
In Summary
As you can see by the nature of these points it is imperative that you ensure that your instructor is experienced. If you learn good technique at the start you will not only stay safe and uninjured but you will enjoy the training so much more. Getting fitter and stronger fast is an excellent benefit for this type of training but it has to be performed correctly for these benefits to materialise. Enjoying the process is a bonus that makes it easier for to keep active, fit, strong, and healthy.
The one thing you can be guaranteed of at Freedom Fitness PLUS in Birkenhead, Auckland is excellent, experienced Instructors. The classes are designed for fitness, with proper Muay Thai techniques taught in a safe environment where technique comes first. You will be taught all the basics from the very beginning with other class participants who are friendly, supportive, and helpful. Freedom Fitness PLUS is a great place to learn and perfect this sport safely under the guidance of Instructors who have experience ranging from your basic fitness class, coaching children, personal training, competing in the ring themselves, and helping train others in the competitive arena. The Freedom Fitness PLUS Team are one of the best teams I know in this industry and I highly recommend putting yourself under their guidance. Aim high - achieve what you’ve dreamed at Freedom Fitness PLUS.
SaenDee
Sandy Remiens
Sandy ‘The Storm’ Remiens
Sandy Remiens is the former NZ ISKA Super Bantamweight Champion and has been trained by world champion muay thai boxers, Jojo ‘Tiger’ Ancajas and Eddy ‘The Heat’ Tongalahi.
Sandy has also trained in Thailand with champion Muay Thai fighters under head trainer Thanachon Yingwittayakhun. (Chun Sitmahachon). She has represented New Zealand and Thailand in Muay Thai competitions overseas including winning against the Thailand S1 Champion in the undercard on the opening fight night of the Contender Muay Thai 2007 filming in Singapore.
With experience in the fitness industry as a Gym Owner, Manager and Personal Trainer and Wellness Coach for over 18 years from New Zealand and Australia to the United Arab Emirates to Thailand.
Sandy's specialties include helping restore people functionality, rehabilitation of injuries and posture correction. Helping her clients stay young and active and healthy - and enjoying life is a priority for her and she encourages her clients to be the same. Being a part of enabling people to live their dreams is an important aspect of her work. She believes that human beings are not designed to live a sedentary existence so her training approach is one of holistic Lifestyle Management which focuses on every aspect of health and well-being.
Sandy's specialties include helping restore people functionality, rehabilitation of injuries and posture correction. Helping her clients stay young and active and healthy - and enjoying life is a priority for her and she encourages her clients to be the same. Being a part of enabling people to live their dreams is an important aspect of her work. She believes that human beings are not designed to live a sedentary existence so her training approach is one of holistic Lifestyle Management which focuses on every aspect of health and well-being.
Sandy is currently in Thailand managing the Clark Hatch Thaniya Bangkok Fitness Centre and is training at Fighting Spirit Muay Thai Gym. You can contact her here:
Contact Freedom Fitness PLUS
Twittter, Facebook, and you Tube ID = FreeFitPLUS
Birkenhead,
Auckland, NZ
021 176 4266
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