ISCA - Standards for Boxing and Kickboxing Based Programs

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ISCA Standards for Boxing and Kickboxing Based Programs

Martial arts based programs better known as Kick Boxing or Boxing workouts have been adapted into a variety of fitness activities for the general public. As a sport, these activities require the development of skills over time. In this way, muscles gradually train to adapt to the requirements of the activity. These adaptations include increases in strength, speed, coordination, agility, flexibility, and balance. Boxing/Kick Boxing activities require a gradual progression in the development of fitness and proper technique execution, often overlooked in a class or video. Beginning students may encounter movements for which they are physically unprepared for such as extremely rapid punches, lunges, and kicks. The International Sports Conditioning Association (ISCA), the worlds largest certifying organization for sport specific programs, has developed guidelines based on the current Boxing/KickBoxing research and knowledge of exercise physiology, biomechanics and kinesiology. The following guidelines may help to minimize risk of injury and provide optimal benefit and enjoyment of these activities.

Before beginning any Exercise Program

Obtain medical clearance.
Know the effects of your medication(s)
Dress in workout wear that allows freedom of movement.
Bring drinking water and drink throughout the workout
Choose the right class level and gradually progress through the program.
Insist on a certified, properly trained instructor.
Alert your instructor of any physical challenge(s) or medical condition(s), which could limit your ability to perform.
Work out in a well-ventilated area with adequate personal space.

Do's

Perform a sport specific warm-up that mimics movements used in the workout.
Take an introductory class to learn proper technique.
Train progressively to improve skills, form and fitness level.
Keep your balance by maintaining a stable base of support and center of gravity (core torso stabilization).
Control speed of movements from your torso and hips.
Cool-down and stretch at the end of each workout.

Don'ts

Repeat high intensity moves for an extended period using the same muscle group.
Overextend range of motion.
Perform forceful/ballistic movements that lock out the joints.
Set unrealistic expectations.

About the Authors

Thomas "The Promise" Trebotich is a world class athlete, trainer, and international presenter. Thomas focuses on teaching sport specific exercises and athletic style workouts. He is the founder and president of Promise Enterprises, the largest continuing education provider of sport specific programs in the fitness industry.

Joseph Signorile, Ph.D., is an Assistant Professor and researcher at the University of Miami. Under Dr. Signorile's direction, the activity programs of Promise Enterprises have been analyzed and modified to provide optimal benefits aerobic and anaerobic training. Dr. Signorile is extensively published in his areas of expertise including muscle physiology, metabolism, training and senior fitness and he is a member of ACSM, NSCA, and the American Physiological Society.

References

Promise Enterprises (1986). The Kick Box Exercise Training Outline. Pages 1-31.
Treb 6, Inc. The Promise. The Kick Box Exercise.

Promise Enterprises (1992). The Kick Box Study Guide. Slide 1- 88. Treb 6, Inc.

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