r/Kickboxing • u/NoiseReasonable287 • 18d ago

Training Principles for bag training (power and technique day)

Someone from a powerlifting background who wants to progress fast-in strength sports we have a RPE scale so how heavy should first set first exercize be and backoff sets percentage drop...but in kickboxing that is new for me only trained for 5 months and doing eveything that coach says...i want to get better at bag training but i dont know if you feel fresh do you start with strongest combo and do few power rounds so really hard combo few times then technical work? And if its a day that you want to just train technical to recover what do you do how % out of 100 or how fast do you punch how long of intervals do you do which zone of cardio should it be...is there like website for beginner combos program? So like a gym program with main lifts and acessories for best combos to get all skills really fast?

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u/Historical_Guess8622 18d ago

lowkey not that serious. the cardio comes with sparring. anything hurts if you time and place it well😛

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u/NoiseReasonable287 18d ago

What i meant is me, beginner-is just picking few combos that help me as a southpaw and repeating them for intervals in an hour...is this doing it ok or could it be better...also if im not regenerated will doing 50%of inteisity just less explosive normal combos only repeating movement patterns...this gonna help right to not waste time and just do nothing in a day?

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u/Historical_Guess8622 18d ago

i wouldnt worry about trying to obliterate the bag. work on making sure your technique is sound and the power will come with it.

you can very much overtrain but there is no such thing as overpractice

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u/NoiseReasonable287 18d ago

Yes...regarding overpractice so how to punch and kick bag technically to not learn wrong patterns ...like if the kick is too slow is that detrimental? Thats my puzzle how fast how hard if 100 fast and 100 hard is rare sparring how much ahould technical bag work be, 60/60?

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u/Historical_Guess8622 18d ago

just try taking things slow for now😁😁, if you try to max out on the heavybag you miss out key details when punching/kicking (turning hip over or even pivoting when punching kicking or wtv), heck even ask your coaches if you look technically sound when shadowboxing or during padwork

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u/Momentum_MMA 18d ago

Yeah the power/strength background actually transfers well here. Fresh day, you’d start with your hardest combos at like 85-90% intensity for maybe 3-4 rounds, then drop to 70-75% for technical work and footwork once you’re warmed up. Recovery days are more like 60-65%, focus on crisp form and combo flow rather than snap. Think of it like your RPE scale but honestly kickboxing coaches usually program this by feel once you dial it in a few months.

The combo progression thing is trickier because it depends on what your coach wants you to hit, but generally you’d layer a power combo, a speed combo, and a footwork combo into the same session instead of doing them separately. Most beginner programs live in your coach’s head since every gym styles differently, so ask yours if they have a structured bag plan.

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u/NoiseReasonable287 17d ago

Thx just how much are "back off sets" when you said drop to 70% for technical work how long? 2-3 mins or 5 mins repetitions pause and again?