kickboxing training for strength and speed

To enhance kickboxing performance through targeted strength and conditioning — focusing on punch power, kick explosiveness, rotator cuff protection, core stability, and single-leg balance — using minimal home equipment.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Pike Push Up

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Chest Fly (Cable)

Tricep Kickback

Dead Bug

Plank with Shoulder Taps

Push + Core

Pull-Up (Bodyweight)

Band Pull Apart

Dumbbell Row

Band Face Pull

Bicep Curl (Dumbbell)

Side-lying External Rotation

Pull + Shoulder

Goblet Squat

Romanian Deadlift (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Band)

Lateral Banded Walk

Box Jump

Single Leg Calf Raise (Weighted)

Snatch (Dumbbell)

Lower + Explosive

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