cardio is a big part of kickboxing - you won't last in the ring if you don't have the conditioning. That said, you should be fighting and learning techniques also. I'll outline a typical 1.5 hour muay thai class where I train:
10 mins jumping rope
6 mins shadowboxing
stretching
calesthenics
- 2 mins of side knees (face a wall, place your hands on it and do side knees, legs moving in penduum motion, kneeing on every third hop)
- 1 min of active rest (this consists of 20 hindu squats and 20 pushups)
- 2 mins of skip knees (same as above, only skip knee instead - alternate knees, knee on every step.)
- 1 min of active rest
plyometrics - hops up and down the floor
duck walking
200 crunches
leg raises - usually 70
alternating leg raises - usually 70
padwork - this includes learning the technique. you learn it and go straight to bag / pads, as opposed to merely hitting air. we will cover various aspects of striking could be only hands, only knees, setting up your kicks with punches, etc.
neck wrestling
drilling - working the combos we just trained on the pads
sparring
we will close out with some thai related stamina drill, like 2 mins of kicks on the thai pads, 2 mins of skip knees, 5-10-5's, etc.
after class, coach and I will help out anyone who wants to work extra, and we also spar more. In the even that it's only the two of us, we will do pad drills, bagwork, maybe sparring, depending on how we feel.
he should be making corrections in your technique while you are doing padwork, sparring and shadow fighting. If he's not at all concerned with your technique, that would raise a red flag with me.
i'm nobody...i'm nobody. i'm a tramp, a bum, a hobo... a boxcar and a jug of wine... but i'm a straight razor if you get to close to me.
-Charles Manson
I will punch, kick, choke, throw or joint manipulate any nationality equally without predjudice.
- Shonie Carter