[lancey]

What excercises should i do to gain power in my kicks, I have heard from multiple places that good kickers in MMA - it feels like getting hit with a baseball bat when you get kicked by them. Will kicking a bag make me gain power? Whats are the benefits of kicking a heavy bag/handheld body pad. Should i mainly aim for increasing strength in my quads, or what muscle(s)?

[Muay_Thai_MGM]

lancey~

You're right to kick the heavy bag, that will condition your shins and help with the kicks. It's not quad strength you want, the power is generated from your hips and turning them over, as well as your core muscles (abs, back stabilizers). Also, work on pivoting your support foot when kicking. This can also be practiced when kicking the heavy bag. When you finish your kick, your support leg heel should face the bag. It's hard to explain, maybe one of the senior members on here can point you to a site that has pics, videos...

[topher]

squats. don't use a smith machine either. you wanna build up stabilizers in your hips and back you gotta do free weights or if you got a sandbag thats even better

[Muay_Thai_MGM]

I agree with topher, if you have a sandbag use it! They are f***ing evil! You can make them, there may be directions on rossboxing.com or bodybuilding.com.
Myself and a couple of training partners train with sandbags, kettlebells, sledgehammers, body weight squats, push ups, burpees, deck squats, etc...it's kind of a caveman workout, very low-tech. But, I have to say it's by far the most effective strength and conditioning workout I have ever done, and I've tried a lot of routines. It has induced vomiting and dry heaves in a number of people, not for the squeamish.
If you're interested, some of our workouts are posted at the following site: www.myspace.com/enterthedungeon

Plyometrics

[Gangsta_Nerd]

Originally Posted by Muay_Thai_MGM

....It's not quad strength you want, the power is generated from your hips and turning them over, as well as your core muscles (abs, back stabilizers). Also, work on pivoting your support foot when kicking.... When you finish your kick, your support leg heel should face the bag....

I agree with MGM & AngryR. I strap on leg weights when I do plyometrics & the heavy bag. I find that it makes my kicks much more swifter when I spar, since I am accustom to having the weights hold my leg back.

[Straightfist]

HEY WASSUP GUYS I'M NEW HERE,

I HOPE IT WON'T BE IMPOLITE IF ASK A QUESTION.

WHAT'S PLYOMETRIC'S ?

Do a google search. you'll get alot better answer than what I can in a couple paragraphs.

[butterfly]

hey, i'm trying to make my kicks stronger too but i have no idea what exercises to do. maybe some of you guys here who are more knowledgeable than me can help out with some exercise. i'm scared the exercises that i do will increase my weight because i'm trying to maintain my weight for a tournament

[zefff]

Try kicking hard things, harder and faster, repeatedly.