CONSISTENCY

We all know from personal experience that it is difficult to have a productive and interesting workout program long term... at the gym. It is next to impossible at home.

OBSTACLES

Lack of planning: most people only have a vague idea of what they're going to do as they begin their workouts. As they begin exercising, they have to keep planning on the move: What am I going to do? How many reps? Sets? What exercises? What order? How long? etc., etc. This drains energy from your workout and makes it less satisfying.

"Exercise Avoidance:" Yep, it's a thing. Most programs have you doing tons of exercises that you really don't like at all. In fact, you might not like doing 90% of them. But you do them. Why? Because you're disciplined, you're keeping your eye on the goal, and you know it will be over in an hour. But each workout is forced drudgery. You hate it, but you can keep it going as long as your willpower is stronger than your distaste for the actual exercise. Eventually, however, most people's willpower gets strained by this constant battle and they give up, either for months or years.

Inertia: defined as the inability to get off the couch and move to your workout area.

It is hard to get started with most exercise programs because it's hard to get yourself in the mood to immediately start running in place, or doing burpees, crunches, or pushups. Our proprietary System compensates for this human weakness and turns it into a strength. Key: I specifically designed it to be easy to get started each workout. First, I made the first 2 rounds really really easy. Secondly, I made sure in each workout that there is nothing to dread. Anything that makes you not want to workout got eliminated from the System!

OVERTRAINING

One of the biggest derailments to people who do exercise consistently is overtraining. This is defined as a volume or intensity of training that exceeds your muscles' or nervous system's ability to recover from. When you're in an overtrained state you lose motivation and desire, and you have a high likelihood of becoming sick or injured. (This is your body's way of forcing you to back off of the exercise. Most people do not understand what's happening and stay in perpetual cycles of overtraining.)

I conquered overtraining by systematizing the workout program to an exact science. I eliminated the guesswork about how hard you should push yourself, how long you should train, how many "sets and reps" you should do. This ensured the workout volume (total amount of exercise) was at a level you could sustain long-term, month after month, year after year, without burnout.

Our Workout System is a Good Fit for:

• Any home-workout enthusiasts that have a heavy bag or a place to put one.
• People wanting to lose weight, or simply get in shape.
• Kickboxing class students who also want to train at home.
• Kickboxing fans who don't have time, access, or money for a gym membership.
• Ex martial artists who don't want to enroll in lessons, but would love a way to keep engaged in the martial arts at home.
• People who want to practice self defense and keep themselves prepared and their techniques sharp.
• Couples who would love to train together at home if they found a great plan.
• Fighters who need a simple way to train outside of fight camp when they're on their own. Yes, this system even works for a professional fighter.

Requirements to be a Member:

This is not for brand new exercisers or people with no knowledge of kickboxing. "You can't be all things to all people", and this is our niche: the intermediate to advanced trainee. The good thing about this is our workouts have been designed so that a person with a few months of taking classes can use it with full enjoyment, and even an elite professional can use it- yes, each workout- and be fully satisfied.

• The trainee must also: use a round timer (free), use a heavy bag, have hand wraps and gloves, and follow the Instructions explicitly.

More than just a collection of Workouts

Many people are confused when they realize that they will be rotating thru a series of 12 workouts. They think as long as they have the workouts then they're all set.

No, the workouts are the "machine", but you must know how to operate it. There is only one way to use these workouts: you must follow the instructions explicitly. Everything was designed with a purpose. You must use a Round Timer, you must rest between the rounds, you must put away your cell phone and not even look for notifications on it. It's imperative that you shut out the outside world for the entire training session.

Although it might seem overly structured, it's really not. The structure was designed to keep things as simple, as smooth, and as enjoyable as possible. The structure is your way of keeping things OUT of the workout. It's only 45 minutes. You can do it!

How To Become A Trainee:

The program sells for $99. It is a one-time purchase. If you get stuck on any aspect of the training, I will do my best to help you. I want you to train successfully, that's my only goal. Why? Because I know how much you will love and benefit from this training. It is so good that it is the ONLY way that I train. Every workout I do is the EXACT same workout you will be doing. No difference. No modification. You and I are doing the exact same thing. (We're in this together!)

Where Do I Get My Stuff?

(Combat Brands and Ringside Boxing was nice enough to "sponsor" me, so if you need a recommendation on gear, I will be happy to send you links for the appropriate products that are needed for training. These have been hand selected by me so that you don't have to search all over the web or stores for your gear. I make zero $ from it; this is simply a service to make your life easier.)

Still Confused?

It's not your fault. I haven't explained everything, and you haven't even read over the Instructions for the System or even seen one of the workouts yet. Sorry about that. At the risk of being TLDR, I'm going to really go into detail about how each workout is laid out:

(if you're at home, feel free to take a break and then come back and read the following):

Here’s a sample of how the system works:

You have, for example,  Workout #1. It is 10 rounds long.   (They all are.)

(Your music is on, your hands are wrapped up, and you have just pushed the GO button on your Round Timer. You now have 3 minutes per round, with a 60 sec. rest period.)

The light on your Round Timer turns green, and you look at your Workout Sheet.  It tells you what to do.

Round 1:   Seated Stretches.   The first round is stretching, to get you loosened up for the upcoming workout. You provide your own stretching exercises, but all the ones you do during this first round are done SEATED, on the floor. (this makes it easy to remember which ones to do each time). So every workout starts out the same way, with seated stretching for 3 minutes.  (This makes every session easy to start, so you can slowly “get in the mood” to exercise.)

Round 2:  Standing Stretches.   The second round is more stretching, but this time all the stretches are STANDING. Come up with your own stretches; it shouldn’t be too difficult to find about 6 different stretches to do while on your feet. The workout sheet is only going to say “Standing Stretches”, so you’re going to have to know what to do here.

Round 3.  Dynamic Stretching.   You have one more round of stretching, but this time its different: this is called “Dynamic Stretching” and its STRETCHING WHILE YOU’RE MOVING. (I’ll tell you what to do here, but we’re really just wanting to warm up the hamstrings and hip joints to get them ready for a lot of range of motion. Don’t think this is too much stretching, its only 3 rounds of 3 minutes for Pete’s sake!)

Round 4:  Shadow Boxing.    I know what you’re thinking: “I want to hit the damn heavy bag already!”   Ok, easy, partner!  You’ll get PLENTY of Heavy Bag in.   Lets just do one more thing first: Round 4 is Shadow Boxing.  This will help you get loosened up, get the blood flowing, get the heart rate up, and really gear your body (and mind) to get in the mood for the Heavy Bag.

Plus, it helps you tremendously with balance and footwork (which ultimately leads to power).   A lot of people neglect their shadow boxing and NEVER do it.   But if you’re at least doing this ONE round every workout day, at least you’re putting in three minutes of it, which builds up over the course of a year to 8 hours of shadow boxing…Wow!

(That’s why this is called a “system”. It systematically incorporates everything you really NEED, and nothing important gets neglected.)

Round 5:    Ok, here we are, Round #5!   Time for the Heavy Bag   (I told you we’d get there!)

We have 6 rounds on the Heavy Bag per workout, which is plenty.  

You don’t want to do too much too often, and this is the perfect amount.   It prevents burnout, it helps you not run your body down, it prevents too much wear and tear on your joints, it helps keep your enthusiasm for the workouts up, it decreases the likelihood of an injury, and it allows enough rest and recuperation between sessions.

(I recommend no more than 3 times per week.   If you’re doing a lot of other exercise, then maybe 2 times per week).

What are we doing here?   We’re going to perform whatever combination the workout sheet calls for.  It will tell you very specifically what you’ll do for this round.  For example, it might say, “Avoid jab by slipping back, then fire a right cross, left hook, right cross, switch kick left, then knee”. 

So, you do that one combination for the whole 3 minutes. You might perform it 10 times or so, depending how good your cardio is.  There is a minute rest between rounds.

(Your timer will tell you when to go and when to rest.)   It is critical to actually use a timer.

                                {Don’t worry, I’ll provide you with complete instructions.}

Then you go to…

Round #6:    This round might say,

“Right uppercut, left hook head, bob and weave into a left shovel hook body, bob and weave and fire a right cross, then left hook head.”

You’ll do this for the next 3 minutes.  The Bell will sound, just like in a combat sport, and the light will turn Red.  One-minute rest again.

You see, each round you’re concentrating on ONE combo at a time.  That way you can really focus in on refining your technique, developing better footwork, increasing speed or power, whatever.   The point is, you’re always trying to improve some (or all) aspects of your game.   And guess what? A PHENOMENAL workout is the result!  YOU concentrate on the combo, and the SYSTEM concentrates on building your body…   You don’t even have to think about it!

Next would be…

Round #7,  might be  “Hooks“.    For this combo you’ll just stand at the bag and pummel the sides of it with hooks – this REALLY, REALLY works your obliques and abs!!!   Don’t worry about fighting or footwork on this one, just concentrate on your form, and on power.  (Every now and then there’s something “different” like this thrown in.)

 {All that twisting is really good for your core!}

 then Round #8,   then Round #9,    then Round #10.  –  each with a brand new combo to do.

By the end of your session you should be exhausted!   

You will also have NO STRESS left in your body!

It completely disappears by the end of the workout- always.    However, the entire training session must be focused.   This must be your 45 minutes away from everything.    You cannot answer the phone, respond to a text, think about work, or anything else during the training.   This is YOUR time, for YOUR body, and YOUR mental well-being!   This is when your body, mind, and spirit get recharged and rejuvenated. ALWAYS follow this rule during your workout sessions- NO distractions no matter how tempting.

And NO exercising during your one-minute rest between each round. Just take this time to catch your breath, get a few sips of water, whatever…. you’ll only have a few seconds left before the bell rings to start the next round- so rest!

{If you don’t follow this rule, you will be robbing yourself of a huge benefit. The anti-stress benefit achieved with this program is quite significant.}

 You’ll feel GREAT after this hard workout!  You’ll know you just got an awesome training session in, you’ll have polished your self-defense skills, you’ll have increased your flexibility, you’ll have strengthened and toned your whole body, and you’ll have relieved all of your stress!

And this will happen EVERY single time you workout!   I thought about making this into a video format, but you can’t bring a video out to your heavy bag, nor can you look at a video while you’re training.   You must be 100%  focused on the bag, because that’s your opponent.   So video can’t be part of your workout.  You can’t be trying to push buttons on a device… Its impractical and gets in the way of your workout.   Every now and then you come across something in life where “low tech” really is better, as counterintuitive as that may seem.

Just so you know, here’s what I do:

I have all 10 workouts in a notebook.

I just open the notebook to Workout #1, 2, 3, or whichever one is next, and as the round begins…

I first read the combination and practice it in the air slowly to memorize what it is. I’ll do it about 2 more times until I have it.

Then I’ll slowly do the combo on the heavy bag.  So, after I’ve got it down pat, I go full bore on the bag, move around, keep in a good fighting stance, and push myself to get the combo in as many times as I have the energy for until the bell rings.  Its a three-minute fight!

You will never again wonder what to do at the bag, or have to have your mind spinning trying to come up with one new thing after another.   Its all planned out – now all your energy is going into the bag instead of spinning around inside your head wondering what to throw next!   Until you do it this way, you will never fully understand just how liberating this is.  The only thing better is having a trained coach hold the mitts and tell you what to throw each time. That’s great, but this is for “Home” workouts, and you never have to rely on another person, or incur any additional expense, so it can last you forever.………….

When you return for your next training session, it will be exactly the same format, only the combinations and techniques will be different. 

For example, sometimes they're really different, like:  “Infighting/Clinch/Dirty boxing”.   That means you keep your shoulders, arms, or hands on the bag the whole time, and you only throw “close-range” weapons like hooks to the ribs, kidney punches, elbow strikes, knees or side knees, whatever. This is to simulate that last round when you’re just exhausted and maybe you or your opponent is up against the ropes and you’re just battling it out at close range in a clinch.  (It will also help you if you ever get into a fight in a phone booth!)

Every now and then a round is comprised of only punch techniques. I also make sure that each workout has combinations with knee techniques, push kicks, switch kicks, etc.    I want to keep every workout challenging and full of variety.    However, you will be throwing a lot of right crosses and left hooks…. that’s just the nature of the game.   It happens.   Jabs too, and roundhouse kicks.  Get used to ‘em, you’ll be throwing them a lot.

Because you're exercising every other day, you'll typically see the same workout  only about once per month, or less.  You may only come across it 10 or 12 times in a whole year, realistically.  (Life being what it is and all.)  

How Do I Get Started (sign up)?

I accept PayPal for the $99. Use this Paypal address to send to: [email protected] Then contact me at kickboxingunderground@gmail and let me know to send you the System. Tell me about yourself, your goals, your experience/history with training, etc. so I can know who's "joining the team"!

Then I send you all of the files that you need. You will get a Master List of the Combinations, the Instructions, and then all the Workouts. Print everything out. Has to be in color too. (You'll see why.)

After you've read the Instructions a few times, you are good to go. Then, wait for your next workout, get your timer set up and your music on, and simply follow the Workout. For the rest of your life, that's all you have to do: show up - train. Your entire home kickboxing workout life is completely planned out for you. Your mind is now completely free; no worries, no stress! This will be the best workout system you've ever been on. There is nothing like this on the planet.