Often at the end of my classes athletes that have been training with us for a while will go to the weight room or do some extra reps. In the beginning of doing kickboxing most people can just barely finish the class. After a few months our fitness increases and it becomes easier to finish class and sometimes people start looking to add some extra work to feel fully worked out. This may make sense logically but unfortunately this isn’t the optimal way to build elite fitness.
The BEST and most effective way to increase fitness is not by lengthening training but rather by increasing the intensity of training.
Other than very specific training for sports like marathons or triathlons the vast majority of athletes should only train for about 45 minutes to 1 hour. The training should be so intense that at the end of that session you should NOT be able to do more. Even an Olympic level athlete doesn’t typically condition more than 1 hour at a time. They do condition so intensely that 1 hour is the most they could ever do.
Past one hour, more is not better!
In a nut shell if at the end of a 50 minute kickboxing class you have the energy to do more it because you slacked off during class. If you train hard during class you should not be able to do anything for at least a few hours after training.
To keep the intensity of a kickboxing class up there are 4 things that you can do.
- Hit Harder
- Kick Higher
- Hit Faster
- NEVER stop
If you want to condition more than 1 hour per day then you need to break it up into two separate sessions. In high school and college athletics it is what is known as 2-a-days. You train to 100% exhaustion in the morning. Rest and recover during the day. Then train again at 100% at night. Fortunately you can be at a world class conditioning level by just training 1 hour a day 6 days per week!
See you in the gym!