Kickboxing Workout

Kickboxing, MMA, CrossTraining Workouts mp3,cd,dvd,podcast on demand.

Simple! The key is to have a workout that is funny, effective, and efficient. The average person does not have the luxury of unlimited time and resources. My Kickboxing for Fitness Mp3 class solves that problem! Just download, plug-in, and start hitting anywhere, anytime. KEEP IT SIMPLE!

 

 

Created by Motivational Coach, Personal Trainer, and Elite     Trainer from the biggest 20,000 square-foot Kickboxing for Fitness center in the world, CKO, Michael Andreula’s Mp3 class will kick-start your metabolism, get you ripped, tone every inch of your body, and supply relentless motivation, period! Investment in yourself the most valuable asset you will ever possess.

 

 

How much is one outstanding workout worth to you? Suppose you could push play, grab your gloves or some hand weights, and immediately get a top-notch, results-driven workout? Envision a workout that could transport you to the next level of your fitness in just one session, yet leave plenty of room for unlimited growth. I have created a workout, refining it over the last thirteen years, so that it can be used repeatedly, reactivating your ‘lost’ fitness goals, and continuously keep you motivated. Imagine needing a workout anytime, anywhere, and all you have to do is simply push play and start striking!

Allow me to introduce myself and tell you how I can help you improve your conditioning, increase striking power, and get unbelievably ripped. My name is Michael Andreula, and over the past 13 years I have developed, refined, and cultivated my Kickboxing for Fitness class. The goal of this class is to get you in the best shape of your life in the shortest amount of time. Muscle and Fitness Magazine rates Fitness Kickboxing as the number one fat burner, with up to 1200 calories burned during a one hour class! That is 3 times as effective as running on a treadmill.

This workout is quick, easy, and fun. You will ENJOY doing it, and be ready for more! It's the same Kickboxing for Fitness class we use at CKO to get people absolutely ripped, cut, toned, and coming back again and again. I developed this class for myself, to fit into my insanely crammed schedule, and now it is offered at CKO, a unique gym that provides the most innovative instructional fitness programming anywhere. We take fitness to a new level with variety, result-driven workouts, and energetic, motivational instructors. We have the largest boxing and kickboxing-for-fitness programs in the country, with classes running seven days a week. The program has revolutionized the kickboxing industries, blending authentic kickboxing training with intense calorie burning exercises and phenomenal resistance training. Hitting the heavy bag improves your muscle tone as well as your cardio endurance. In just one hour, you can burn up to 1200 calories – no other workout even comes close! No bag? No problem! Grab a 5-pound weight, and you are set. The CKO Kickboxing for Fitness workout has been recognized in several national fitness magazines. We were also featured on NBC’s The Today Show. So stop wasting time, try a class TODAY and GET REAL RESULTS! P90X doesn’t have jack on us!!!!



There is no middle ground, no gray area in the class; it will push you to reach you to your goal.
The good news is that it’s literally the easiest thing to do, especially now that I have made it available in an Mp3 format for anyone and everyone! No matter what you may be struggling with right now, or how bleak your current fitness situation is, just try this Mp3 class. It will change your life, almost instantly. On the other hand, if you’re doing well, but your progress has hit a plateau, this class will help you break through to the next level and beyond. You can take my class anytime you want. My class is IPod, phone, Mp3 ready. The format has been kept as simple as possible for the following reasons:
· You will not destroy you phone or Mp3 batteries while playing the workout.
· In class, I always try to put you in the “zone”. This is a state of mind that allows you to perform at levels you never dreamed about, because you are in a state of no thought. There is no mental dialog happening in your brain. Analyzing and complaining are departed. You are in the moment, performing the drills at an outstanding level, and it becomes an indulgence for you instead of feeling like a workout.

It’s Effective!
I can’t answer all of your prayers, like a lot of the products on the market state, such as the Ab-rocker, Acai root pill, and all of the other fitness products that claim miraculous results. The class is unique and effective for thousands of people, because it is simple and can be done anywhere. The trends of fitness products on the market have gotten so complex. Who has time to do jazzercise on Tuesday and interpretive dance on Saturday? You need to be able to maximize every second of the time you have allocated for your work out. This is the definition of being effective.

It’s Exciting!
Results are born from consistency; consistency is realized when you are excited about your workout. If you are not into the workout, then you will not reach your maximum potential.
If you love to run, and it’s working for you - outstanding; this product is not for you. On the contrary, if you are the type of person that likes to work punches, kicks, combination, calisthenics, core works, and MMA-style fitness workouts, then I have something you will be excited about!

Speaking of MMA, this workout I have created involves the highest level of class conditioning for MMA training. El Guapo once said, “The stand-up is the best conditioning for MMA.” (If you don’t know who El Guapo is, then you must be on the wrong website.) I decided to go a step further, adding drills to condition you for ground attacks and strikes from the bottom.

Power Striking and My Everlasting Gob Stopper Workouts
Power striking is 20 minutes of non-stop, urgent striking designed to allow you to achieve the conditioning levels of some of the greatest strikers. Anderson Silva, Fedor Emelianenko, Mirco Cro Cop, and many other MMA champions constantly place a huge priority on perfecting their improvised striking. To explain want I mean by improvised striking: Many forms of martial arts such as Karate, and TWD, focus on a combination and then counters to those combinations. That strategy works efficiently only when your opponent fights by the same rules. Improvised striking is the ability to strike based on the openings provided at any given time. In this class, you will absolutely train combinations, but I must allow you the freedom to change levels, head/hand positions, and come in from different angles, all-around working your movement.
Not everyone is cut-out for this intensity level. My core focus in my classes is to provide the most unique, entertaining, and results-driven work out within my power.

 

 

 

 

 

 

 

 

I am not one of these hacks teaching a Karate-cize class in the back room of the YMCA. I have been trained with the best and primed by some of the most elite trainers in the industry. I also use techniques that no other personal trainer has ever considered doing. I can’t tell you all of my trade secrets, but I will let you in on one of the most effective techniques I use, called NLP.

Neuro-Linguistic Programming (NLP) is a controversial approach to psychotherapy and organizational change based on "a model of interpersonal communication chiefly concerned with the relationship between successful patterns of behavior and the subjective experiences (esp. patterns of thought) underlying them," and, "a system of alternative therapy based on this which seeks to educate people in self-awareness and effective communication, and to change their patterns of mental and emotional behavior."

You may wonder how this could be used in a workout. Ah, young grasshopper! You have much to learn! I may be a little nutty, but I do see something obvious, something that somehow no one else realizes. Your mental state of mind during your work out can allow you to breeze through the workout, feeling outstanding afterwards and ready to take on the world; or your mind can wander to the paper towels you need to go buy, so you grab your gym bag and run out, 15 minutes into the workout, to go to the store. Your state of mind is everything during the workout, and being in the right state of mind for your work out is essential. This philosophy is the reason I am the cutting-edge leader in this industry. I can put you in a trance and turn off the part of your brain is not needed during your workout. In this state of mind, your body is free to react in the moment, allowing you to perform at levels you did not believe you could.

In life and death situations, your mind works in this same way, shutting out all else but the challenge at hand, operating on pure adrenaline. If an out-of-control car is barreling down the road at you, you don’t stop to ponder if you can move out of the way quickly enough, or wonder if you remembered to feed your dog. You automatically react and get out of the way. It’s extremely challenging for me to get you into that state of mind and keep you there. For this reason, instead of giving you time to think between combinations, I just call them out, forcing you to react without over-thinking. This will keep your heart rate up, push you through mental fatigue, and skyrocket you to the next level.

 

 

Get the one hour Kickboxing, MMA, CrossTraining Mp3

  

Get Power Strike the nonstop Kickboxing/MMA Audio class

 

Kick Cross Advantage

It can be done with a heavy Bag

It can also be done without a heavy bag just use weights.

 This style of Kickboxing and Crossing Training: The program has revolutionized the kickboxing industries, blending authentic kickboxing training with intense calorie burning exercises and phenomenal resistance training

Kick Cross for Advanced Users: The drills are designed to allow for room to grow.  As your conditioning develops you will be able to push the pace and increase striking power as well as complete the crossing training with more reps.

You can use any Player: any Mp3, Iphone, Ipod, Blackberry, android, etc.

The President of CKOTrainer, I'm Also a Client...

 

Jab Cross Warmup.

Reviews

 

What are people saying about CKO Trainer Mp3

 

All of you out there hitting your heavy bag in the basement-- five combinations and then updating facebook out of boredom (I was guilty of it!) Just try the class.  The routine is really challenging. I used to be a member of CKO before moving out of state-- with my ADD, this is exactly what I needed!  Thanks, Andy (Chi town)

I train at Dark Horse BJJ. Our stand-up conditioning consists of really just doing a bunch of strikes, but not as much push as I need.  I have been using this for a week and my conditioning is really getting better.  My stand-up is not my strong suit so I needed something like this.I am very satisfied with the quality of the product. I use it in addition with P90X. This is a hard hitting work out but is very motivating, unlike my iTrainer and Bas workout.

This is a great workout! It’s easy to follow, and works for anyone at any level of conditioning.  Coming in with basic kickboxing/boxing knowledge in useful, but not absolutely necessary.  When using these classes, try not to take it easy. Just do more or less rounds to match your fitness level, but go all out on everything you do and you will see endurance and power gains very quickly. With proper diet, you will also get ripped doing these and you will not be disappointed.

Mike is a really enthusiastic instructor so he’s good at keeping you motivated while staying serious about doing things the right way and at full power. The class is audio so you can focus more on what you’re doing without distraction.  His explanations on the technique are so good I think a blind person could do it!  I have it on my iPod touch and I have been using the Hoboken gym mid-days.


NICE!!! I’m anxiously awaiting the next one!

Awesome product for working out! Follow the directions and it will bring your heart rate right up. A bag is really helpful for power, but not necessary - though it is a pretty good idea to learn how to hit something!

Well worth the money- for 10 bucks I think it’s a steal! I have used it every day since it came out. Even if I used it once a month it’s worth it. An overall easy to follow workout that kicks your ass- any time, any place! Mike changed me into a well-oiled machine ready to hit the beach.

This is Jab Cross - Slip uppercut from Power Strike.

 

 

Jack Z.was one of the first people to test the program. 

 I

In this video Jack has the mp3 class on his iPhone.  Normally it is tough to push yourself thru a workout on the bag.Jake is pushed to his limits. The class is pushing him at every step to make sure he get the most out of the very limited time he has. He is a new father and does have the time to get into the gym for classes. 

 

 

 

CKO Kickboxing Style Workouts

AT CKO we have all of the following.  Check us out at www.ckokickboxing.com

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CKO Kickboxing in Action.

 

 

The History of Kickboxing http://www.kickboxingcrosstraining.com

 

Kickboxing (キックボクシング^?) refers to the sport of kicking and punching.^[1] Kickboxing is a standing sport and does not allow continuation of the fight once a combatant has reached the ground, although certain styles of Muay Thai make exceptions to this rule.

Kickboxing is often practiced for self-defense, general fitness, or as a full-contact sport. In the full-contact sport the male boxers are bare-chested wearing shorts and protective gear including: mouth-guard, hand-wraps, 10-oz. boxing gloves, groin-guard, shin-pads, kick-boots, and optional protective helmet (usually for those under 16). The female boxers will wear a sports bra and chest protection in addition to the male clothing/protective gear. In European kickboxing, where kicks to the thigh are allowed using special low-kick rules, use of boxing shorts instead of long trousers is possible.

In addition, amateur rules often allow less experienced competitors to use light or semi-contact rules, where the intention is to score points by executing successful strikes past the opponent's guard, and use of force is regulated. The equipment for semi-contact is similar to full-contact matches, usually with addition of head gear. Competitors usually dress in a t-shirt for semi-contact matches, to separate them from the bare-chested full-contact participants.

Kickboxing is often confused with Muay Thai, also known as Thai Boxing. The two sports are similar and people always regard the main difference between them as whether the elbow is allowed by rules. This is a typical misconception actually. The first significant discrepancy between them lies in the details of the point system used in decision. I.e., one close contest may get different result under Kickboxing and Muay Thai rules. E.g., Kickboxing gives no points for a non-hard blow or an unclean hit (a hit being blocked) no matter punches or kicks or any others, whereas Muay Thai always gives one point for a kick (except low kick) no matter hard or not and for a mid-kick no matter being blocked or not. Furthermore, from the standpoint of overall technical style, the stance of Kickboxing is more able to take advantage of the valuable arts from Boxing and absorb them perfectly into its technical system than Muay Thai, so a Kickboxer usually has better delivery of punches than a Thaiboxer, especially the combination. The smooth and various punch-kick combos which derive from Kyokushin also characterize Kickboxing and differentiate its style from Muay Thai. Based on these above, most kickboxers and MMAers with the so-called style of Muay-Thai in Europe especially in Netherlands and Brazil, got the virtual style of Kickboxing (accurately Japanese Kickboxing, to be distinguishd from American Kickboxing).

There are many arts labelled kickboxing including Japanese kickboxing, American kickboxing, Indian boxing, Burmese boxing, as well as French boxing. The term kickboxing is disputed and has become more associated with the Japanese and American variants. Many of the other styles do not consider themselves to be 'kickboxing', although the public often uses the term generically to refer to all these martial arts.

The term kickboxing (キックボクシング) was created by the Japanese boxing promoter Osamu Noguchi for a variant of Muay Thai and Karate that he created in the 1950s.^{[citation needed]} The term was later used by the American variant. When used by the practitioners of those two styles, it usually refers to those styles specifically.

 By area

 Japan

On December 20, 1959, a Muay Thai among Thai fighters was held at Tokyo Asakusa town hall in Japan. Tatsuo Yamada, who established "Nihon Kempo Karate-do", was interested in Muay Thai because he wanted to perform Karate matches with full-contact rules since practitioners are not allowed to hit each other directly in karate matches. At this time, it was unimaginable to hit each other in karate matches in Japan. He had already announced his plan which was named "The draft principles of project of establishment of a new sport and its industrialization" in November, 1959, and he proposed the tentative name of "Karate-boxing" for this new sport. It is still unknown whether Thai fighters were invited by Yamada, but it is clear that Yamada was the only karateka who was really interested in Muay Thai. Yamada invited a Thai fighter who was the champion of Muay Thai (and formerly his son Kan Yamada's sparring partner), and started studying Muay Thai. At this time, the Thai fighter was taken by Osamu Noguchi who was a promoter of boxing and was also interested in Muay Thai. The Thai fighter's photo was on the magazine "The Primer of Nihon Kempo Karate-do, the first number" which was published by Yamada.

There were "Karate vs. Muay Thai fights" February 12, 1963. The three karate fighters from Oyama dojo (Kyokushin later) went to the Lumpinee Boxing Stadium in Thailand, and fought against 3 Muay Thai fighters. The 3 karate fighters' names are Tadashi Nakamura, Kenji Kurosaki and Akio Fujihira (as known as Noboru Osawa). Japan won by 2-1: Tadashi Nakamura and Akio Fujihira both KOed opponents by punch while Kenji Kurosaki was KOed by elbow. This should be noted that the only Japanese loser Kenji Kurosaki was then a Kyokushin trainer rather than a contender and temporarily designated as a substitute for the absent chosen fighter. Noguchi studied Muay thai and developed a combined martial art which Noguchi named kick boxing, which absorbed and adopted more rules than techniques from Muay Thai. The main techniques of Kickboxing is still derived from Full-Contact Karate (Kyokushin). However, throwing and butting were allowed in the beginning to distinguish it from Muay Thai style. This was later repealed. The Kickboxing Association, the first kickboxing sanctioning body, was founded by Osamu Noguchi in 1966 soon after that. Then the first kickboxing event was held in Osaka, April 11, 1966.

Tatsu Yamada died in 1967, but his dojo changed its name to Suginami Gym, and kept sending kickboxers off to support kickboxing.

Kickboxing boomed and became popular in Japan as it began to be broadcast on TV. By 1970, kickboxing was telecast in Japan on three different channels three times weekly. Tadashi Sawamura was an especially popular early kickboxer. In 1971 the All Japan Kickboxing Association (AJKA) was established and it registered approximately 700 kickboxers. The first AJKA Commissioner was Shintaro Ishihara, the long time Governor of Tokyo. Champions were in each weight division from fly to middle. Long time kickboxer Noboru Osawa won the AJKA bantam weight title, which he held for years. Raymond Edler, an American university student studying at Sophia University in Tokyo, took up kickboxing and won the AJKC middleweight title in 1972. He defended the title several times and abandoned it. Other popular champions were Toshio Fujiwara and Shima. However, by the late 1970s due to poor ratings and then infrequent television coverage the boom was suddenly finished. Kickboxing had not been seen on TV until K-1 was founded in 1993.

In 1993, as Kazuyoshi Ishii (founder of Seidokan karate) produced K-1 under special kickboxing rules (No elbow and neck wrestling) in 1993, kickboxing became famous again.

The sport has spread through Europe, North America, Australia and New ZealandNorth America

The Count Dante, Ray Scarica and Maung Gyi were the founders of American Kickboxing. They held tournaments as early as 1962.^[2] Between 1970 and 1973 (in federation PKA) a handful of kickboxing promotions were staged across the USA. In the early days the rules were never clear, one of the first tournaments had no weight divisions and all the competitors fought off until one was left. A very young Benny Urquidez reached the final. Unfortunately at world level there was no infrastructure, no set format of rules, the elements of danger were still included in the combat forms. As the martial arts disciplines grew in popularity mans urge to meet his/her peers on the competition floor demanded conformity, a universal rules system, and a method that would ensure the practitioners safety whilst competing at sporting level. Various groups came forward in an attempt to unite all these Eastern martial disciplines under one set of rules that would cover the many and various forms of combat all under one umbrella. After many many failures, petty squabbles and political in fighting an organization was formed and termed the World Kickboxing Association (WKA). The impetus of the WKA on world martial arts as a whole was revolutionary. They were the first organised body of martial arts on a global scale to sanction fights, create ranking systems, and institute a development programme. Whereby at grass roots level children of all ages under a strict code of ethics and safety could learn via satellite WKA clubs in every City, Town, and village, a martial arts discipline thus ensuring for future years the growth of the sport. Today, the International Kickboxing Federation (IKF) is the most active kickboxing sanctioning body in North America and one of the top 3 worldwide organizations. The IKF also hosts the Largest All Amateur - Full Contact & Muay Thai - Kickboxing Tournament in the World, the IKF World Classic.

Europe, Australia and South America

Jan Plas, the Dutch kickboxer, founded Mejiro Gym with some Muay Thai pioneers in the Netherlands in 1978, after he learned kickboxing from Kenji Kurosaki in Japan. Plas also founded NKBB (The Dutch Kickboxing Association), which was the first kickboxing organization in Netherlands, in 1978. The sport took off in the U.S. with the popularity and success of Kev Kelsey in the 1970s. In South America the kickboxing was introduced by martial artist and kickboxing champion, Hector Echavarria, who brought the famous Joe Corley's Professional Karate Association, the International Sports Karate Association, and the United States Karate Association to Latin America.

By the way, albeit Japanese created Kickboxing earlier than American, Kickboxing still means American Kickboxing in European's mind due to some historical and factitious factors. In American Kickboxing, the prohibited elbow, knee and kick under hip are all allowed in Japanese Kickboxing just like in Muay Thai. Therefore, when European perceived Japanese Kickboxing later widely promulgated in Europe by Dutch at first glance, they always regarded it as Muay Thai. Two of the most eminent Kickboxing gyms in Netherlands: Mejiro Gym and Chakuriki Gym, the former was founded by the renowned Kyokushin trainer Kenji Kurosaki and the latter was founded by Thom Harinck who was the Kyokushin creator Masutatsu Oyama's student and got Kyokushin black belt. Almost all celebrated Dutch kickboxers with the style alleged as Muay Thai, such as Remy Bonjasky, Melvin Manhoef, Ramon Dekkers, Badr Hari and so on, are of the representative Japanese Kickboxing style in reality.[edit] Styles

Arts labelled as kickboxing include:^[3]

• Adithada (Indian boxing) – A form of kickboxing that uses knee, elbow and forehead strikes.
• Lethwei (Burmese boxing) – Traditional Burmese martial arts of which has now grown into a popular kickboxing event with strong emphasis on knee, elbow strikes and headbutt. Any part of the body may be used to strike and be struck. It is also known as Bando kickboxing.
• Pradal Serey (Khmer traditional boxing) – Possible predecessor of Muay Thai with an emphasis on elbow techniques.
• Gwon-gyokdo (Korean kickboxing) that is a mix between Muay Thai and Tae Kwon Do.
• Muay Thai (Thai boxing) – Traditional Thai martial art of which has now grown into a popular kickboxing event with strong emphasis on knee and elbow strikes.
• Muay Boran (Ancient boxing) – Predecessor of Muay Thai, allows the use of headbutts.
• Japanese kickboxing – Similar to Muay Thai, but different point system is taken. The first fighting style to adopt the name of "Kickboxing".
• American kickboxing – It is not allowed to kick below the waist,except in the low-kick style.
• Savate (French boxing) – Allows the use of shoes.
• Sanshou (Sanda) (Chinese boxing) – The applicable component of wushu/kung fu of which takedowns and throws are legal in competition as well as all other sorts of striking (use of arms and legs).
• Shoot boxing – A Japanese form of kickboxing which allows throwing and submission while standing, similar to Sanshou.
• Yaw-Yan (Filipino kickboxing) – Sayaw ng Kamatayan (Dance of Death) is the proper name for Yaw-Yan, a Filipino martial art developed by Napoleon Fernandez. The art resembles Muay Thai in a sense, but differs in the hip torquing motion as well as downward-cutting of its kicks.
• Russian kickboxing similar to Shootboxing, using Kickboxing techniques with Sambo throws and takedowns.

There are many additional derivatives of these forms, as well as combined styles which have been used in specific competitions (e.g. K-1).

In other combat sports

Kickboxing is popular in mixed martial arts and professional wrestling competition.

 Rules

 Japanese

These rules are almost same as Muay Thai rules:

• Similarities
  • Time: three minutes × five rounds
  • Allowed to kick the lower half of the body except crotch
  • Allowed to do neck-wrestling (folding opponent's head with arms and elbows to attack the opponent's body or head with knee-strikes, but only depending on the rules of clinch and knees)
  • Allows knee strikes
  • Head butts and throws were banned in 1966 for boxers' safety.

• Differences

• • No ram muay before match
  • No Thai music during the match
  • Interval takes one minute only as same as boxing
  • Point system:

    In Muay Thai, kicking to mid-body and head are scored highly generating a large number of points on judges' scorecards. Moreover, kicking is still judged highly even if the kick was blocked. In contrast, punching is worth fewer points. In kickboxing punches and kicks are held in closer esteem.

 American

These are the rules used in American Full Contact Karate.

• Opponents are allowed to hit each other with fists and feet, striking above the hip
• Using elbows or knees is forbidden and the use of the shins is seldom allowed.
• Bouts are usually 3 to 12 rounds (lasting 2 – 3 minutes each) for amateur and professional contests with a 1-minute rest in between rounds.

This is in direct contrast to Muay Thai, where the use of elbows and knees are allowed. In fact, some Muay Thai practitioners consider American kickboxing a "watered down" version of Muay Thai. Fighters and promoters can agree to various rules including kicks only above the waist, kicks anywhere, no knee strikes, knees only to the body, and so on. American Kickboxing is essentially much a mixture of Western Boxing and Traditional Karate.
The round durations and the number of rounds can vary depending on the stipulations agreed to beforehand by each fighter or manager. A winner is declared during the bout if there is a submission (fighter quits or fighter's corner throws in the towel), knockout (KO), or referee stoppage (Technical Knock Out, or TKO). If all of the rounds expire with no knockout then the fight is scored by a team of 3 judges. The judges determine a winner based on their scoring of each round. A split decision indicates a disagreement between the judges, while a unanimous decision indicates that all judges saw the fight the same way and all have declared the same winner.

 International

International-style kickboxing was formed with a combination of Muay Thai and Japanese kickboxing rules and it has evolved into three different disciplines.

Semi Contact:
Semi-contact is a fighting discipline where two fighters fight with the primary goal of scoring greater points using controlled legal techniques with speed and focus. The main characteristics of semi-contact are delivery, technique and speed. The competition in semi-contact should be executed in its true sense with light and well-controlled contact. It is a technical discipline with equal emphasis put on hand and foot techniques from an athletic viewpoint. Techniques (punches and kicks) are strictly controlled. At each valid point (a point that is awarded, with a legal part of hand or foot to legal targets and with legal technique), the central referee halts the fight and at the same time as the two judges, shows with his/her fingers the number of points in the direction of the fighter who is being awarded points. Fighters will enter the tatami and touch gloves. They will then step back and assume a fighting stance and wait for the command FIGHT from the referee. The time will only be stopped on the command of the referee, by calling TIME toward the area control table. Time is not stopped to award points or penalties unless the referee feels it is necessary. A fighter may have one coach and one second in his corner during the match.

Light Contact (or medium-contact)
Competition in Light Contact kickboxing should be executed as its name implies, with well-controlled techniques. In light contact competitors fight continuously until the central referee commands STOP or BREAK. They use techniques from full contact, but these techniques must be well controlled when they land on legal targets. Equal emphasis must be placed on both punching and kicking techniques. Light contact has been created as an intermediate stage between semi and full contact kickboxing. It is carried out with running time. The central referee doesn't judge the fighters, but only makes sure they respect the rules. The fight could be held in a tatami or in a ring.

Full Contact:
Full contact is a discipline of kickboxing where the intention of a fighter is to beat his opponent with full power and strength. Punches and kicks must be delivered to legal targets with focus, speed and determination, creating solid contact. Punches and kicks are allowed to the front and side of the head, the front and side of the body (above waist) and sweeping is also allowed. The fight is held in a ring. The referee is responsible for fighter safety and keeping to the rules. Judges count legal techniques and note the points on scoring card. Amateur fights have 3 x 2 minute rounds with a minute break between each round in all IKF and WAKO tournaments. Outside a tournament, a single amateur fight can have up to 5 x 2 minute rounds with a minute break between each round. The use of more than 3 rounds must be due to an agreement between the fighters.

Techniques

 Punching

Common

• Jab - straight punch from the front hand, to either the head or the body, often used in conjunction with the cross
• Cross (Straight punch) - The straight punching whirl by feeling it out-without using target
• Hook - rounded punch to either the head or body in an arching motion, usually not scored in points scoring
• Uppercut - rising punch striking to the chin.

Jab

Cross here in counterpunch (cross-counter)

Hook

Uppercut

Special

• Short straight-punch usually striking to the chin
• Backfist usually from the front hand, reverse-back fist and spinning back-fist both usually from the back hand - are strikes to the head, raising the arm and bending the arm at the elbow and then straightening the arm quickly to strike to the side of the head with the rear of the knuckles, common in “light contact”.
• Flying-punch.

Short straight-punch

Back fist

Spinning back-fist

Flying-punch

Other

• Cross-counter – a cross-counter is a counterpunch begun immediately after an opponent throws a jab, exploiting the opening in the opponent's position
• Overhand (overcut or drop) - a semi-circular and vertical punch thrown with the rear hand. It is usually when the opponent bobbing or slipping. The strategic utility of the drop relying on body weight can deliver a great deal of power
• Bolo punch - a combination of a wide uppercut/right cross/swing that was delivered seemingly from the floor.
• Half-hook - a combination of a wide jab/hook or cross/hook
• Half-swing - a combination of a wide hook/swing

Cross-counter

Overhand (drop)

Bolo punch

Half-swing

Kicking

Common

• Front Kick or push Kick - Striking face or chest on with the heel of the foot
• Side Kick - Striking with the side or heel of the foot with leg parallel to the ground, can be performed to either the head or body
• Semi-circular Kick or forty five degree roundhouse kick
• Roundhouse Kick or circle kick - Striking with the front of the foot or the lower shin to the head or the body in a chopping motion

Front kick

Side kick

Semi-circular kick

Roundhouse kick

Spinning and flying kick

• Spinning hook-kick
• Spinning side-kick
• Spinning back-kick
• Jumping front-kick
• Jumping roundhouse-kick
• Jumping side-kick
• Jumping back-kick

Stick-kick

Spinning back-kick (here a counterpunch)

Jumping side-kick

Jumping back-kick

Other

• Hook Kick (heel kick) - Extending the leg out to the side of the body, and hooking the leg back to strike the head with eiher the heel or sole
• Crescent Kick and forward crescent kick
• Axe Kick – is a stomp out kick or Axe kick. The stomp kick normally travel downward, striking with the side or base heel.
• Back Kick – is delivered with the base heel of the foot.
• Sweeping – One foot or both feet of an opponent may be swept depending upon their position, balance and strength.

Hook-kick

Crescent-kick

Hammer-kick

Sweeping (spinning hook-kick)

Spinning versions of the back, side, hook and axe kicks can also be performed along with jumping versions of all kicks

 Kneeing

 Basic

• Straight Knee Thrust (Long-range knee kick or front heel kick). This knee strike is delivered with the back or reverse foot against an opponent’s stomach, groin, hip or spine an opponent forward by the neck, shoulder or arm
• Rising Knee Strike – can be delivered with the front or back foot. It makes an explosive snap upwards to strike an opponent’s face, chin, throat or chest.
• Hooking Knee Strike – can be delivered with the front or back foot. It makes a half circle spin and strikes the sides of an opponent
• Side Knee Snap Strike – is a highly-deceptive knee technique used in close-range fighting. The knee is lifted o the toes or lifted up, and is snapped to left and right, striking an opponent’s sensitive knee joints, insides of thighs, groin

Straight knee-thrust (long-range)

Rising Knee-strike

Diagonal knee-kick

Jumping knee-kick

Other

 Defense

• Slip - Slipping rotates the body slightly so that an incoming punch passes harmlessly next to the head. As the opponent's punch arrives, the boxer sharply rotates the hips and shoulders. This turns the chin sideways and allows the punch to "slip" past. Muhammed Ali was famous for extremely fast and close slips.

• Bob and weave - bobbing moves the head laterally and beneath an incoming punch. As the opponent's punch arrives, the boxer bends the legs quickly and simultaneously shifts the body either slightly right or left. Once the punch has been evaded, the boxer "weaves" back to an upright position, emerging on either the outside or inside of the opponent's still-extended arm. To move outside the opponent's extended arm is called "bobbing to the outside". To move inside the opponent's extended arm is called "bobbing to the inside".

• Parry/Block - Parrying or blocking uses the boxer's hands as defensive tools to deflect incoming attacks. As the opponent's punch arrives, the boxer delivers a sharp, lateral, open-handed blow to the opponent's wrist or forearm, redirecting the punch.

• The Cover-Up - Covering up is the last opportunity to avoid an incoming strike to an unprotected face or body. Generally speaking, the hands are held high to protect the head and chin and the forearms are tucked against the torso to impede body shots. When protecting the body, the boxer rotates the hips and lets incoming punches "roll" off the guard. To protect the head, the boxer presses both fists against the front of the face with the forearms parallel and facing outwards. This type of guard is weak against attacks from below.

Slipping

Bobbing

Blocking (with the arms)

Cover-Up (with the gloves)

• The Clinch - Clinching is a rough form of grappling and occurs when the distance between both fighters has closed and straight punches cannot be employed. In this situation, the boxer attempts to hold or "tie up" the opponent's hands so he is unable to throw hooks or uppercuts. To perform a clinch, the boxer loops both hands around the outside of the opponent's shoulders, scooping back under the forearms to grasp the opponent's arms tightly against his own body. In this position, the opponent's arms are pinned and cannot be used to attack. Clinching is a temporary match state and is quickly dissipated by the referee.

Clinching

Footwork

Pulling away

Guards

There are three main defensive positions (guards or styles) used in boxing. Within each style, there is considerable variation among fighters, as some fighters may have their guard higher for more head protection while others have their guard lower to provide better protection against body punches. Many fighters vary their defensive style throughout a bout in order to adapt to the situation of the moment, choosing the position best suited to protect them.

Low guard (one hand guarding face, the other guarding the lower part)

Mixed guard

Peek-a-boo