Are you planning to start kickboxing soon, or simply curious about what a typical kickboxing session looks like? In this blog, we’ll walk you through the different types of kickboxing training and the pros and cons of each.
What does a typical kickboxing session look like?
A standard kickboxing class lasts about an hour and usually starts with a solid warm-up. This often includes stretching and light drills to loosen up the muscles. During the main part of the session, different combinations are practiced – either on a heavy bag or with a partner, using pads and focus mitts.
The trainer demonstrates combinations, which the group then repeats, either at their own pace or following the trainer’s count. A common method is gradually building up the combination after a set number of reps.
For example:
- Start with: jab, cross, hook, low kick – 10 times
- Then add: hook, cross, left roundhouse
- Finally: jab, cross, hook, low kick, hook, cross, left roundhouse
After combination drills, free rounds on the heavy bag follow. Usually in intervals of 10–30 seconds, these rounds focus on applying what’s been learned with intensity. Then a new combination or variation is introduced for further practice.
Types of Kickboxing Training
Kickboxing offers various training formats, each tailored to specific goals: technique, power, conditioning, or fight preparation. Here are the most common types of kickboxing training you'll encounter at gyms:
Heavy Bag Training
The most popular form of training at most gyms. It helps develop powerful punches and kicks. With constant movement and light footwork, it can also improve your cardio. Bag training can be split into conditioning and technical focus sessions.
Pros:
- Builds explosive power and endurance.
Cons:
- Less realistic – the bag doesn’t hit back.
Tip: make it more dynamic by moving around the bag and attacking from different angles.
Technical Training
Often used for more advanced practitioners. Focus is on refining techniques and counter drills. For example, one partner attacks while the other blocks and counters – such as blocking a low kick and responding with a cross.
For this type of training, using shin guards, a groin guard, and mouthguard is essential for safety.
Pros:
- Improves technique in realistic drills.
- Enhances reaction time through repetition.
Cons:
- Effectiveness depends on your partner’s level.
Pad Training
Pad work involves striking pads of different shapes and sizes, often held by a trainer. Focus mitts are used for punches, while belly pads and body shields absorb kicks and knees. Coaches also use leg pads and arm pads for full-body drills.
Pad training is popular in 1-on-1 coaching, especially for fighters. But some gyms also offer group pad sessions. It’s a great way to simulate real fight situations.
Pros:
- Excellent for timing, speed, and precision.
- High variety and realistic interaction with trainer.
- More dynamic than bag work.
Cons:
- Depends on the skill of the pad holder.
- Private sessions with good coaches can be expensive.
- Requires a lot of gear.
Sparring
Sparring is essential for applying techniques in live situations. Some gyms include light sparring at the end of technical classes, while others host full sparring nights with fighters from different schools.
The Netherlands is known for its hard sparring culture. While this builds resilience, it’s important to spar smart. Too much hard sparring can lead to injury or even long-term brain damage.
Hard sparring: Helps test your mental toughness under pressure – but should be limited.
Technical sparring: Focuses on improving form, strategy, and timing in a safe environment.
Find the right balance. Use hard sparring occasionally to evaluate your level. Use technical sparring often to progress and stay injury-free.
Golden rule: what you give is what you get. Spar respectfully and your partners will too – especially in the right gym.
Bag Conditioning
Some gyms separate technical and conditioning-focused bag work. The latter focuses on intense, high-paced drills with simple combos to improve stamina.
Circuit Training
Kickboxing circuits combine strength and cardio exercises into rounds. Think: med ball slams, battle ropes, jump rope, box jumps, and bag work – rotated every 30–60 seconds. It’s great for building endurance, explosiveness, and full-body power.
Of course, gyms often put their own spin on classes, but these are the core types of kickboxing training you'll find at most places.
We wish you safe and powerful training sessions! Be sure to use quality gear and protection – check our complete guide to kickboxing gear to train smart from the start.
