Kickboxing

From A to Z
A Step-by-Step Guide
For Learning The
“Fighter’s Workout”
Without The Fight!

Master Scott Palangi

 Authors Note:

While reading this book, (even the “final” edited version when it’s complete) you
may notice several typos, grammatical errors, and, in some cases, an outright
slaughtering of the English language.

There is a reason for this.

You see, some people actually enjoy looking for these things. And, since it’s my
driving ambition to please as many people as possible -- I’ve intentionally left
some in here.

J S.P.

2
 About the Author
From:
Master Scott Palangi
Tappan, NY
Tuesday, 8:37 p.m.

As you can see, although this is a “Manual” type of a book, I’ve decided to place a
personalized letter, here in the beginning, so that you’ve got no choice but to stop
and give it a glance.

Why have I decided to do this?

Well, for two important reasons actually:

One is, this book is “personal” to me. Not just because my name is plastered
throughout the pages 127 times, but rather because, over the years and years of
teaching... and the thousands of hours of training... and the “choice” to dedicate
the rest of my life educating others through the martial arts “way of life” – I’ve
been fortunate enough to have been in the right place, at the right time, meeting
the right people, to learn the “right styles” (evolution-wise, as a martial artist)
with... ultimately The Best Instructors in the world.

I’ve been fortunate in finding the right instructors. Sometimes, I’m even a little
self-righteous about it, too. But isn’t it “okay” to be so proud of one’s teachers? I
hope so... because... I can’t even imagine where I’d be without your dedication.

In a very real sense, this book was sparked by you. All of you.

The second reason is, although this book’s creation was “inspired” by my
instructors....”spark” alone, is rarely ever enough to finish anything. You need fuel.

The fuel that carried this book to completion.... was.... is.... and will always be.....

The Students

Took twenty years to discover that the men, women, and children I dare call “my
students”.... have actually been “my teachers” the entire time.

Hence, ‘If you really want to learn something.... teach it.”

Yours for martial arts excellence,

Scott Palangi
4
 Acknowledgements
In addition to the “martial” inspiration from my teachers having a hand in this book,
there’s much “human” inspiration too. You see, sometimes, we don’t even know
when we’re being “taught”. And, many times, without such “teachers” our wild
ideas will remain ideas until somebody comes along and “paints a picture” of what’s
possible. In the case of this book, the “first creation” happened when a professional
photographer showed me what’s possible.

That said, I’d like to thank the man who actually bumped this project onto the
“production line”, Chris Marksbury, of CM Photos.com. C.M., had it not been for
your interest-turned-love for the martial arts... and for your and Gina’s relentless
support, both now and during, during Sabrina’s Black Belt Journey.... and for the
hours you’ve both spent giving of yourselves both inside the dojo during classes,
and afterwards on projects such as this.... if it wasn’t for all The Marksbury’s have
done, this book would still be a bunch of “round to it’s” stuck in my head.. Thank
you for demonstrating to me that we really do have something special and worth
capturing on film, and for always going the extra mile(s).

Once while discussing the “becoming” of martial arts master, my teacher once
noted, “How can a master be ‘master’ if he has no student to teach”.

Likewise, ‘”What good is a book, if nobody wants to read it?”

Had it not been for “the original audience” this book was intended for.... and for
their sincere interest during each session.... I wouldn’t have even bothered to write
it in the first place – let alone, ask you to shine within it’s pages, inspiring others.

Thank you Jack Damico, Doreen Misciagna, and David Yamada, for demonstrating
your technical excellence in this book, and more importantly, that, for you, “Palangi
Marital Arts & Kickboxing” is more than just a “workout”, it’s a way of life.

Your interest keeps me interested.

5
 Table of Contents:
About the Author............................................................................................................ 3
Acknowledgements......................................................................................................... 5
Table of Contents: .......................................................................................................... 6
Introduction................................................................................................................... 7
The Workout ................................................................................................................ 10
The Warm-Up Routine .................................................................................................. 18
The Warm Up Exercises ................................................................................................ 21
The Warm-Up............................................................................................................... 25
Shadowboxing.............................................................................................................. 26
The “Set Position”: ....................................................................................................... 27
Details and Common Errors: ......................................................................................... 29
“Set Position" Defined: ................................................................................................. 32
Heavy Bag Training: ..................................................................................................... 36
The Foot Jab: ............................................................................................................... 38
The Push Kick: ............................................................................................................. 40
The Switch Kick:........................................................................................................... 42
The Round Kick: ........................................................................................................... 44
The Side Kick ............................................................................................................... 46
The Knee Kick:............................................................................................................. 48
The Switch-Knee:......................................................................................................... 50
The “One-Two”: ........................................................................................................... 52
The Left “Body” Hook: .................................................................................................. 56
The Uppercut: .............................................................................................................. 60
The Head Hook: ........................................................................................................... 64
The Right Hook Body Shot:........................................................................................... 66
Shadowboxing Routine ................................................................................................. 68
Applied Kickboxing: ...................................................................................................... 74
Applied: ....................................................................................................................... 75
Getting Good................................................................................................................ 84
Staying “Tight” ............................................................................................................. 92
Distance, Power, and Impact......................................................................................... 94
Bobbing & Weaving ...................................................................................................... 97
Count Kicks.................................................................................................................. 99
Parting Thoughts ........................................................................................................ 102

6
Introduction
This book is about Kickboxing. Specifically,
Kickboxing for sport, for fun, for health, and… most
importantly, for self-improvement.

Although this book’s primary purpose is to help you

understand and perform the entire repertoire of
Palangi Kickboxing techniques – I will also attempt to
indoctrinate you in the “mindset” of Palangi
Kickboxing, which has a traditional “martial arts base”
with a modern, upbeat, and unpretentious approach.

By “mindset” what I mean is, the thinking that is

behind the moves in kickboxing; the attitude… the
disposition, if you will, which you will execute
kickboxing moves from. Once you’ve got this
mindset, you can then transport that “spirit” if you
will, into everything you do.

I believe this is why “Kickboxing-for-fitness” programs

– the videos, the classes, and the hype behind all of
it, has caught the attention of the Western world.

It’s powerful to watch an expert kickboxer -- “kick

box”. The speed. The fluidity. The power. There’s
nothing like it really. And when you begin to master
even the most basic of fundamentals you can’t help
but feel more powerful; more “in control” – not just
“in control” of your fitness and your external
appearance, but your entire life.

How? It’s simple really. See, the moves in

kickboxing come from martial arts – not all of the
moves, but about 90%. And, because martial arts
moves (like the ones I’ll teach you herein) enhance
everything germane to physical mastery… you
directly, and simultaneously develop a “mastery” of
your own mind – and, eventually, even your
emotions.

The original reason I developed this manuscript was

to help my adult students perfect their moves so that
they could teach my martial arts system (called
Palangi Martial Arts) along side me, at my academy,
and eventually on their own. Originally, I had no
intention of making a definitive guide on the subject
of Kickboxing. In fact, I’ve never even fought in a
roped ring where the “real deal” kickboxers made
kickboxing as we know it, popular.

The reason I modeled my martial arts system, Palangi

Martial Arts, after “Thai style” Kickboxing was simple:
To create a martial arts system that would be “user
friendly” to the newbie… and comprehensive enough
to the elite athlete… so that the both of them could
co-exist in an environment where one another’s
differences could be built upon – and become
advantageous and beneficial towards each other’s
growth and improvement.

I wanted to give the average “American” an

opportunity to experience the martial arts in way that
would be both safe and effective from a fitness
standpoint, and challenge them mentally so as to
overcome the inevitable boredom that is so
commonplace with 98% of all fitness choices.

Speaking of exercise, now’s a good time to talk about

what “exercise” really is: Exercise, is actually,
“induced activity”. Yes, you see, way back when
(meaning, before conventional gyms started opening
up everywhere) there were no such thing as “health
clubs”. Why? Well, for starters, there was no need.
People were relatively thin. The y had a naturally high
level of activity. And, they also consumed a diet that
required a certain amount of calorie expenditure just
to have a single serving i.e. hunting, fishing, farming,
climbing a tree for a piece of fruit.

You get the idea.

However, even back in those days, martial artists

practiced kickboxing-like movements simply because
it was fun and a way for self-expression. (And in the
real “old days” martial arts were in fact a necessity,
not a recreational endeavor) Which brings me back to
my original point:

Mindset
Throughout this text you may hear me talk about
“Black Belt Attitude” or “Personal Excellence.”

Why have I done this?

I’ve done this for two important reasons actually.

8
The first one is, “Black Belt” stands for a symbol of
excellence in the martial arts. It suggests a certain
level of quality; of precision; and/or “mastery”, if you
will.

The second reason is, the concept of “Black Belt

Attitude” is, in fact, exactly that: An Attitude.

Black Belt Attitude implies “mindfulness”. It implies

“deliberateness”.

And it explicitly means, “choice”.

You see, in the Western world (the world of Baseball,

Apple Pie, and Hot Dogs) we’re taught that a person’s
“attitude” is sum total of all their thoughts --
conscious and unconscious. There’s a slight degree of
“assumptive-ness” or assumed ownership. i.e. “of
course he’s stressed out – he’s an air-traffic
controller”.

But in the martial arts world (a world where there is

much Eastern influence) we believe that our
“attitudes” (or, habits of thought) can, in fact, be
chosen – much like one can choose to wear shoes or
sneakers – the right attitude, for the right occasion.

Naturally, “Black Belt Attitude” is an attitude of

personal excellence that one can adopt or “borrow” –
much like using the right tool for the right job – to get
a better result.

Best part is of course, the movements of kickboxing

require the student to impose his will on his own
limitations in order to improve. There’s no luck
associated with progress. In order to get good or
even mediocre for that matter, one must concentrate
fully… disciplining the field of attention… forging the
body, muscles, tendons and ligaments to do what is
not exactly natural, or, routine. (i.e. how much
thought or skill-building takes place when one goes
out for a jog, or rides an elliptical machine for hours
on end? Not much.)

The end result of your study of Palangi Kickboxing is

that you’re not just exercising… you’re training!
Training your mind… training your body… cultivating a
“Black Belt Attitude!”

Good luck, and, as always, good training.

9
 The Workout
The Palangi Martial Arts Kickboxing Class is a three
dimensional workout.

The first dimension is Physical. In order for your body

to have a balanced level of conditioning there are
three primary areas that must be considered. First is,
Flexibility; Second, Strength; and Third, of course, is
Stamina. Typically, in order to address all three of
these areas, you’d have to attend a yoga class (60 to
90 minutes)… then, go for a jog (another 30-45
minutes) … and finally, hit the weights (another 20-30
minutes). That means, if you were to follow
conventional methods of fitness, you’d be spending
anywhere from 2 to perhaps even 3 solid hours just to
get (or stay – depending on your current level of
fitness) “in shape”. Not very practical if you ask me.

However, in a single Palangi style Kickboxing class –

you will effectively hit all three areas of Physical
Conditioning. And… you’ll accomplish that in just 40
minutes! (Plenty of time left to do the other things
you enjoy. Who knows… maybe even a little partying,
right? Why not?)

The Second dimension of the Palangi Martial Arts

Kickboxing method in Mastery. Now, when we speak
of “mastery”, we’re not referring to hocus-pocus, or
metaphysical touchy-feely stuff. Instead, “mastery”,
in this context, refers to the simple fact that you will
be learning actual techniques – combatives, if you will
– that, by design, are to be executed with bad
intentions. The more you do the moves – the better
you get at doing them… until… finally, you’ve got
complete control over your body. Mastery.

The best part of achieving physical mastery is that it’s

never actually part of your agenda – it just happens
as a natural by product of doing the workout, session,
or class. Nobody actually sets out to be a “master” –
I’ll save that for the martial arts “weirdos out there
who are more content with being fatso’s than
attaining a healthy balance of mind, body, and spirit.
Enough about mastery. My point in bringing it up is
that Kickboxing is perhaps the most balanced choice
of workout or martial art simply because it is more
intricate and challenging than just putting one foot in
front of the other (jogging or aerobics), and it’s less
aggravating than trying to hit a small ball towards a
specific target (baseball or golf). At the very least –
it’s more effective than both of those workouts and
sports, combined. And… its more fun.

Besides… learning how to kick, punch, elbow, and

knee someone can actually become a lot of fun –
which brings me to my next point, and, the “3rd
Dimension” of Palangi Kickboxing: Self-Defense.

Let’s face it, it’s a scary world out there. And, it

doesn’t take a rocket science to figure out that your
never actually “safe” – anywhere, anymore.

Contrary to poplar belief, your need for personal

safety is not someone else’s responsibility. It’s yours.
In fact, those who cannot defend themselves are a
liability in this society more than they’re an asset.
Now, listen, I’m not just talking about the actual
physical part of defending yourself, the fighting –
that’s a given. I’m talking about your ability to be
self-aware; to recognize and avoid danger; and, of
course if need be, resort to physical defense… and…
most importantly, to have the inner strength or
fortitude to “pull the trigger”, as in taking action.
You’d be surprised how many men and women who
are “fit” (in the physical sense) and who are
“successful” (in the personal and professional sense)
but who – when and if confronted by assailants –
would freeze in their steps, or, do something else in
their pants. Or both.

It’s my deepest wish that no one who studies the

Palangi Kickboxing method ever have to defend
themselves. I really mean that. However, it is my
wish that each time you engage in the workout – you
remember that you’re learning an art, not just a
sport.

Finally, it’s my greatest pleasure to bring you a

workout that will help you to build true CONFIDENCE
by developing strength in the body, mastery over the
mind, and courage during the face of adversity or
intimidation.

This is why the Palangi Martial Arts tagline reads,

“discover yourself.”

The Anatomy of a Kickboxing Class

11
Each Palangi Kickboxing class is 45 minutes. There is
a are three specific reasons for this. One: studies
have shown that an “interval” style workout is actually
more effective than a long, and drawn out,
“marathon” style of training. And that rule applies to
both the out-of-shaper and the trained individual
alike. Modern sports science has shown us that less,
is, in fact, more, in regard to creating a “fitness
effect” in the body.

The second reason for the 45 minute format is that

there is no room for “down time”. No spending
minutes on end around a water fountain, or talking to
a tired workout partner about your problems, your
spouse, or your spouses problems, whatever they
may be. There’s only time for focused training. After
class, fine, let it all hang out. During class, it’s
training.

The third reason our workout should last only 50

minutes is because 60 minutes just so happens to be
the maximum that anyone (and I mean, anyone) can
hold a strong, and focused, field of attention.
Anything longer than that – we all start looking at the
clock. It’s also a fact that tired people get injured. I
say it’s better to go home under-trained and come
back for more tomorrow than to over-train and be
forced to stop training or seek alternative methods.
Fortunately, if you’re attending a Palangi Kickboxing
class – one that’s taught by a certified instructor –
you will leave class feeling trained but never injured.
That’s something few health clubs, or martial arts
schools, or group fitness classes can promise.
Nonetheless, a certified Palangi Kickboxing coach can
make it happen in each and every class!

Kickboxing Class Format

I. Joint Warm-up (1-2 Minutes)

II. Shadowboxing (6-8 Minutes)

III. Dynamic Stretching (2-3 Minutes)

IV. Bagwork (12-17 Minutes)

V. Ab & Armwork (4-6 Minutes)

VI. Cooldown (2-3 Minutes)

12
The joint warm up is always five minutes. The
purpose is not to stretch… but rather to prepare the
joints for the workout. During the warm up you’ll get
attuned and “in tune” with the status of your joints
and their range of motion, as well as any muscle
soreness or limitation that needs to be “paid
attention” to.

After the warm up comes the “shadow-boxing”

segment of the class. This lasts anywhere from 10 to
12 minutes. Shadowboxing, by the way, means you
are punching and kicking toward your own image in
full-length mirror. The actual term came from the old
boxing gyms – way back when they couldn’t afford
mirrors; trainers would shine a light behind a fighter
who, in turn, would punch towards his own shadow
against a wall. The purpose of shadowboxing is
threefold:

1. To properly learn the techniques.

2. To execute proper techniques without

resistance.

3. To increase ones awareness of balance and

coordination.

Now we come to the actual “stretching” segment of

the workout. This is where we do what’s called
“developmental” flexibility positions and poses. Now,
because Kickboxing is born of martial arts – the
stretching you’ll do will actually increase your
limberness, not just exploit how horrible your current
level is. What’s odd is, in regard to flexibility, you’ll
often hear people say things like, “Oh, I can’t begin
kickboxing… I’ve got no flexibility or coordination”. It
really is a ridiculous statement and it reveals how
brainwashed we are as a society to believe that we
need to be a “natural” at something. Such comments
are as stupid as a broke person saying, “Oh, I can’t
begin saving money… I haven’t got any”. Remember,
you do kickboxing to get something you don’t yet
have– not to show something you already posses. And
by doing the flexibility drills in this book (in the proper
order – right after the warm up) you will gain a level
of looseness you never thought possible –
guaranteed.

Next, is Bag Training. The “heavy bag”, as we call it,

provides the student or athlete with an actual “outlet”
to test, and apply kickboxing techniques. This is
13
where you get your resistance training accomplished
in a way that will make your body toned and lean –
not bulky or blocky. Another benefit of smashing the
bag is stress relief. Psychologists call this “gross
impact therapy”, and have recommended solely as a
form of “release”. (Plus the bag won’t hit you back.
The abuse is one-sided, the way it should be.) Few
workouts, if any, ever accomplish this state of mind; a
state of peacefulness that stems directly from “taking
it out” on something.

Another great thing about the heavy bag is feedback.

When hit correctly, the bag “pops”. When hit poorly,
it “thuds”. Sometimes you’ll hear professional fighters
referring to this as “making the bag sing”. It’s truly a
beautiful sound too! Best part is, in just a couple of
pages, I’m going to teach you the moves that can
make your moves sing too!

Finally, we work the abs. This is called the core part

of the workout. By “core”, we mean the central part
of your body that controls your posture, your balance,
and it does in fact include the development of your
“abs”. Lets talk about “abs” for minute okay? First of
all, we all have a great “six pack” of abs. The
problem is… our so-called six pack is covered by a
thick layer of body fat. Now, because the concept of
“spot reducing” (meaning: to focus on only one
exercise for one single part of the body) for getting
ripped, is a fallacy – we do not spend a lot of time
here. You see, what causes your abs to appear is the
dis-appearance of abdominal fat – not the appearance
of stronger and bigger “abs.” Therefore, we spend
about 5-seven minutes exhausting this part of the
torso so that your abs can serve you as well as
making you looked ripped. But, again, because the
appearance of abs happens only after the
disappearance of abdominal fat (and because the
actual “calorie burning” effect of abdominal exercises
is nil) what will really cause your abs to appear is the
workout in its entirety not just a routine of crunches.

In regards to abs, now’s a good time to give

honorable mention to the significance of dietary
habits. But that’s another book – one that’s not as
much fun to follow either! That said, you would do
well to discover what method of eating supports your
energy levels and best appearance.

14
After your abs are exhausted... this is the best time to
remind your arms that you just had a workout. And
we do this by performing the famous kickboxing
pushups. Kickboxing pushups come in various forms
but they’re usually a shorter version of the old-school
pushup you’d encounter in gym class or in military PT
(Physical Training) drills. You’ll get a look at some of
those later on, too.

I hope your getting a sense of the personal discipline

that you’ll get from Palangi Kickboxing training. But
please know this: We (t he trainers and students of
Palangi Kickboxing) are not necessarily “disciplined”
people. We’re mere mortals just like you. However,
we do, in fact enjoy the way our style of “exercise”
empowers us to live our lives a little differently than
those who merely “go to the gym”.

Hopefully, the personal discipline Kickboxing will

empower you with will carry forward into your daily
lives. Especially when it’s time to say, “No”, to
dessert .

How To Get the Most Out

of This Manual
In order to get the most out of this book be sure
to take notes in the 2.5” margin provided on the
right hand side.

Unlike a coffee table book, you’re supposed to get this

one dirty with details. Take notes inside of this
manual.

When I was training in South Korea for competitive

Tae Kwon Do I used to always bring a notebook to
class. Sometimes during the training I’d have an
“aha” experience that would cause a breakthrough to
happen. (If you train with a good teacher, you should
have that happen, too, and frequently.) Always jot
down your breakthroughs.

Use that margin. In fact, go ahead and write this

down in there right now; write: “Remember to open
my notebook after class and make note of cool details
that help me in my training.”

15
Next, you may also notice that this book has one
entire page dedicated only to the pictorial flow – the
breakdown of the moves, step-by-step – and then the
actual instructional explanation on the following page.
There is a reason for this.

23 years of non-stop, uninterrupted martial arts

training has taught me much about “karate books.”
Most martial arts instructional books are created to
please the publisher – not the actual expert who is
normally the author. And this “middleman” dynamic
can often hasten the author’s most effective means
and methods of effectively disseminating their
information.

In any field of physical “learning”, there are three

essential steps that need to take place in order for the
brain to actually “train” the nervous system to
execute the physical feat. This 3-step process is the
exact same process your mind and body used to do
everything you currently do that seems “automatic.”

Whether it’s riding a bike... scratching your head... or

catching a ball... this 3-step process “happened”.

ONE: You watch.

TWO: You think about what you’re watching.

THREE: You do (or, better stated, you “try”)

“Watch, think, do”... and eventually, progress will

happen.

Now that you’re armed with this book, you’ve got the
first two components satisfied.

ONE: I’ve provided you with the exact “mental image

picture” – the “watching”. Each of these pages is like
miniature movies; broken down, frame, by detailed
frame. This is significant because when you’re
outside of the class your “watch” might not be very
accurate. You may forget what you saw, and so on.

TWO: Following each pictorial page, is the “teaching

dialogue” (the words I use that make you a great
student, and me, a master teacher.)

This too, is significant because even if you had a

photographic memory – you may still miss the
“instructions” – the words that inform your mind to

16
and command your body to “do” – causing your body
to obey.

Last, notice that there aren’t any words on the same

pages as the photos.

To those schooled in the fundamentals of correct

“graphical design”, one might think the layout of this
book is an outright mess.

But this book wasn’t meant to please the likes of

those who sit and give artistic opinions about an art
that is in fact, a “physical education.”

Only thing holding you back from excelling in martial

arts sports or kickboxing now is “practice”.

As far as I know... that book’s not been invented yet.

There is no substitute for practice.

Practice is absolutely necessary.

17
 The Warm-Up Routine
Unlike the typical warm-up you may see in a “fitness
workout” – one filled with ballistic and bounce-like
movements that can actually harm the body – the
purpose of the Palangi Kickboxing warm-up is to
prepare the joints (not the muscles) for the workout.
“Stretching”, in a Palangi Kickboxing class is never
conducted until your body-temperature, and heart -
rate, is elevated.

This is important because, remember, we want our

training session to be 100% productive and we don’t
have all day to make it happen – we have 50 minutes.
The last thing we want is to stretch a muscle before
it’s ready to be lengthened, or to force our joints to
turn at angles that the body isn’t willing, or prepared,
to do. But if you observe a typical group fitness class
of any ilk (martial arts included) you’ll discover that
what really happens is the participants are
encouraged to stretch “cold muscles,” – and then
later, after the body is warm, the student winds up
doing some type of movement that will injure either
the muscles and tendons; possibly even the joints as
well. What’s really upsetting about this is that even
the most experienced athlete can become injured
from this type of training simply because when you’re
“warm” you don’t usually feel and injury happening!

And this is where the Palangi warm up differs

immensely.

Whereas the framework of a “fitness” or “karate” class

can neglect addressing the joint -before-muscle warm-
up issue, the first five minutes of a Palangi Kickboxing
session will inform you of where your body is at on
that particular day. Then, once you’re aware of the
status of your joints and their mobility, you can self-
regulate exactly what your body can and can not do.
See, the idea here is this: people do not become
injured during workouts because they lack flexibility in
their muscles and joints – they get injured (usually)
because they’re either not aware of their body’s
capabilities on that given day... or... they get so into
what they’re doing that they end up over-doing it.
Now, if the trainer/instructor/coach possessed the
workout wisdom that a certified Palangi Kickboxing
instructor owns – students would not get injured as
frequently. Why? The state of the student’s body
would’ve been taken into consideration prior to
aggressive physical exertion.

If you intend on teaching Palangi, or just want to

practice at home, I implore you to not overlook this
initial part of the session. It is that important.

Warm Up Sequence
1 Neck Rotations
When doing neck rotations, keep your hands placed
firmly on your hips. Don’t just let them rest – press
inward on your waistline so you can get a full sense of
what your range of motion really is.

Start by looking upward... and then very slowly—start

rotating your head to your left (or right, it doesn’t
matter unless you’re in a formal class) while
continuing to look as far as possible behind you.

As you look backward and around... start your

descent. Then, as your jaw and eyes pass your
shoulder-- begin looking downward; getting a
complete stretch along the right side, and back of, the
neck.

Continue around until your eyes are looking down at

your feet and your chin is touching your chest.

Once you reach the maximum downward position

continue up to your right side until you reach the start
point. Then, repeat the exercise on the other side.
(Pictures not shown to avoid redundancy)

2 Shoulder Circles
With your hands still pressed into your waistline,
squeeze inward and upward while beginning to
“shrug” your shoulders forward. Do this slowly and
deliberately.

3 Arm Rotations
When doing arm rotations, you always want to keep
your arms slightly bent. This will help protect your
shoulder joints and also allow you to build up

19
momentum as you swing your arms in a large and
inward arcing motion.

4 Side Bends
The spine is designed to move in six directions: front
and back; side to side; and then twisting – left and
right. When you do the “sidebends” in the beginning
of your workout you’re able to find out what your
capabilities are (or aren’t) on a particular day. It’s
better to find out what your spine is ready for before
you’re forced to find out through injury. Although the
kickboxing workout is designed to make you bend all
six ways – the side bend is rarely a natural occurrence
during the workout, hence it is done here at the
beginning.

Once in the “start” position.... begin to lean to your

left and see how far you can “reach” with your fist ...
all the while... pushing inward with the opposite hand
that’s secured at your waist.

5 Rotating Squat

20
The Warm Up Exercises

21
22
Advanced Warm-Up Stretches

23
24
The Warm-Up
 Shadowboxing
Shadowboxing is the most overlooked part of even a
professional fighter’s workout. Ask any pro trainer
and they’ll tell you countless stories of athletes who’d
try and skip this part of the workout. It’s easy to
understand too; staring at yourself (and your
techniques) in the mirror can be discouraging…
especially if you don’t like what you see.

That said, lets make you look good at shadow boxing

starting right now, okay? Great.

First we’ll discuss…

The “Set Position”:

“Easy to do right”... always means:

“Even easier to do wrong”
1 2

' 3
28
Details and Common
Errors:

Incorrect:
Fists are too close
together

Incorrect:
Feet are too close
together; one is
“hiding” behind the
other.

29
Incorrect: Fists
are tilted inward.

Incorrect: Fists
are turned out

Correct: Fists are

holding imaginary
pencils straight
ahead.

Correct: Heel of
the back foot is “off
the ground”.
 Correct: Heel of
the Front foot is
slightly elevated.

Correct: Feet are

“shoulder width” (with
the right foot slightly
backward.

Correct
ç Kickboxing
Stance

31
 “Set Position" Defined:
You’ll often hear this referred to as a “fighting stance”
in different arts or schools of kickboxing. However,
there are actually a dozen or so “fighting stances”
depending on the discipline in discussion. I like to call
this stance the “Set Position” because there’s an
implication of balance and stability with the word “set”
– and without that… it doesn’t matter what you’re
doing – balance and stability rule, and is our first
consideration. And, it just so happens , the “Set
Position” I’m going to teach you is also the proper
fighting stance for full-contact Kickboxing.

First – the ground-rules. In my Palangi system, I

break down everything so that the technical concepts
are both easy-to-do and easy-to-understand. Here’s
how accomplish this: As you may know, in any
discipline or practice, there are fundamentals or
essential concepts that must be understood for you to
have a successful experience. The problem is, often
times, there can be so many “important points” - you
can’t remember what to pay attention to first. That’s
why I’ve created a powerful teaching tool called, “The
Three Rules of Three” for every technique in the
Palangi system. That’s why I’ve carefully taken the
time to multi-step the so-called important points of
the Palangi system. This way, everyone can learn,
and everyone can communicate the material, in an
effective, consistent, and concise manner.

That said, let’s take a look at the “Three Rules” of the

Set Position.

1. FEET (shoulder width apart; left leg forward; knees

bent slightly)

2. HANDS (Straight wrists; flat fists; elbows in.)

3. HEAD (Chin in; eyes forward; jaw relaxed)

The Set position is where all your techniques will be

executed from. Often times, a student will wonder if
they’re doing something “correct” or “right” – here’s
something to keep in mind if you ever find yourself
thinking along those lines: 1) Before you can get
good at something – you’ve first got to be willing to

32
be lousy at it. 2) Whenever you feel uncomfortable
doing a move, check your stance; a good, solid, and
well-balanced stance will make almost any technique
seem better or less “new”.

During a structured Palangi Kickboxing lesson, you’ll

often hear the coach or instructor say, “Return to
set”, or, “Reset, please”, and so on. I often teach my
trainers to drive home the significance of the “Set
Position”, so much so, that it often becomes annoying
--- good. The way we (the teaching staff) look at it,
until you can teach the class yourself – and make it a
point to get the entire class to have the self-
awareness of their Set position – you haven’t yet
learned the material well enough yourself.

Another important point is this: If at any time during

your training you feel that you’re unable to execute a
strong vertical jump – something isn’t quite right
about your Set position. You’d be amazed how much
faster you can learn and enjoy the moves in this 45
class... simply by re-setting your stance.

Here’s How You Do It:

First, start with your feet exactly shoulder width
apart. This sets you up for a stable yet mobile stance
that allows you to move quickly once you get the
hang of the moves...

To get a clear sense of exactly how to perform the Set

position, stand up straight and take a couple of casual
steps forward – as if taking a walk – and then stop
and look at the weight distribution of your two feet.
Usually, you’ll see your feet spaced about shoulder
width apart, on in front of the other.

Next, turn your torso slightly inward. This ensures

your strong side is in the back and ready to perform
powerful moves on command. It also helps keep your
center line – the part of your body that exposes vital
areas – away from immediate or easy attack; making
you less of a target.

Once you’ve got a comfortable Set position, it’s a

good idea to bounce up and down a couple of times.
In the Palangi system, we call this “priming”. You
only need to do it a couple of times to feel the benefit
of better balance, better posture, and more
confidence doing your workout.

33
You’ll see professional fighters priming during
matches when they get hit, or when their preparing a
series of attacks. Look at priming as a way of
creating momentum before you explode with a
combination.

Priming allows you to tap into the simple and often-

overlooked principle of “energy in motion tends to
stay in motion.”

Finally, when you prime, try not to let your feet break
contact with the floor. That’s jumping. And even
though jumping can create similar advantages for
performing an advance – it’s a lousy thing to be doing
if you’re forced to make a defensive movement.
Think about it: if you’re feet aren’t touching the
ground – you can only be in one place until you regain
your footing. This alone can make you faster at
virtually every move in all contact sports.

34
 Heavy Bag Training:
Of the many elements separating Palangi Kickboxing
from other “combat fitness” regimes (besides the
actual fitness and physique-enhancing benefits) is the
training methodology behind our approach to
resistance training.

“Resistance training,” in the realm of fitness and

working out, typically means, “lifting weights”. It’s no
longer a secret that resistance training is one of the
fastest ways to make your muscles stronger. Problem
is, when done excessively, your muscles can become
bigger and bulkier.

Because Palangi Kickboxing’s fitness approach

encompasses lifestyle, performance, and mobility for
healthy living -- we strive to avoid making our
muscles “bigger” or “puffier” and instead emphasize
building a stronger, faster, leaner, more flexible, more
coordinated, and more athletic muscular system.

This achieved by using The Heavy Bag for

“resistance”.

You’ll never worry about getting bulkier muscles from

hitting the heavy bag because the “resistance” part of
the training happens when your muscles are almost at
full-extension. And, because your muscles are
strongest at full-extension, you get the exact “dose”
of resistance that forces your muscles to respond... to
adapt to the imposed workload.... and to finally,
“change”.

The end result is better body without the bulk.

Coupled with the fitness effect is the “technical effect”

as well. When you “hit” something your techniques
become like actual weapons. This makes you more
confident because you’re learning skills to defend
yourself with. An added bonus of this learning is the
mental stimulation associated with learning an actual
skill that creates positive body changes, as opposed to
the mere “pounding of the pavement” (as in running)
or the mundane-ness of yet another fad workout.
Often times, with conventional exercise there’s no real
or implied “goal”. After a while... a Palangi
Kickboxers’ goal is to one day become a Black Belts
(about 3 to 4 years). That’s when you’re pursuing
personal excellence rather than just fitness for the
sake of fitness. At this level, fitness is no longer a
goal, but a natural by product of your quest for self-
improvement.

Beating the Heavy Bag has also been proved effective

for lowering stress levels as well. Psychologists call it
“Gross Impact Therapy”, and have even suggested
“hitting the bag” to those seeking lower stress levels
(except... they don’t show you how to hit the bag.)

Perhaps the greatest benefit of Bag Training is the

efficiency factor. You see, an effective Bag Routine
need only last between 15 and 25 minutes to give you
results – even at the professional level.

This chapter shows you how to hit the bag properly;

reinforcing your “brain” on the finer point of moves so
when you attend classes the moves look familiar.

37
The Foot Jab:
The Foot Jab Defined:
The Push Kick:
Push Kick Defined:
The Switch Kick:

42
Switch Kick Defined:
The Round Kick:

44
Round Kick Defined:
The Side Kick

46
Side Kick Defined:

47
The Knee Kick:

48
Knee Kick Defined:

49
The Switch-Knee:

50
Switch Knee Defined:

51
The “One-Two”:

52
The “One-Two” Defined:
The Jab
In boxing and kickboxing alike, the Jab is a
foundational weapon that builds your understanding
and respect for speed plus reaction time... and it also
creates strong and well-conditioned shoulder muscles,
triceps, and... believe it or not, biceps as well
(because of the emphasis placed on recoil.)

The Jab is like a flicking type of motion that’s job (in

fighting) is to do three things:

1) Set up a more powerful technique.

2) Distract your opponent by “chipping” away at their

own offense.

3) Create a sense of distance between you and your

target.

Metaphor: Think of playing “tag”. See, when you

throw your jab, your sort of poking at your target –
not trying to smash it or “finish” it. When you jab, it’s
like when you were a kid and you were playing tag
with your friends. Think of speed, and of course
“sneakiness”; being “slick”.

Here’s How You Do It:

1) Without pulling your hand back... and... without
moving your shoulders even a centimeter... QUICKLY
snap your fist straight out in front of you (at shoulder
or face height).

2) Quickly recoil your striking fist back to where it was

– TWICE as fast as you threw it out to your intended
target!

Note: Although I mentioned that the shoulders are

not to move “even a centimeter”... that rule only
applies to the beginning of the jab so as not to “tip
off” your opponent to your punch; that’s known as
“telegraphing” your punch – which we do not want to
do. Of course, once your jab is “on it’s way” – by all
means, twist your spine a little; let the shoulder go
forward; and “reach” into your intended target! That’s

53
how you can make a plain ole jab a devastating
weapon!

The Cross
Always executed with your “rear hand” or “power
hand”, the cross is what’s known as your “knockout
punch”. Often times, in boxing matches, this is
known as the infamous “right hand” because most
people are “righty’s” and because it’s the second most
executed punch next to (and often followed up after)
the “jab”.

Now, although the jab and the cross both travel in an

identical trajectory (straight out and back) what’s
important for you to realize is that... with the cross...
because of it’s originating position (being in the back)
there is a little intentional “telegraphing” because you
must turn not only your shoulders and your spine into
the punch but also your hips and your back foot, too.
And it’s okay because if you did not turn your whole
body into the punch – not only would you not get
sufficient power... but you wouldn’t even be able to
reach your intended target. So, you must turn into the
cross to execute it correctly.

Metaphor: While in your Set stance, imagine there

was a pole going straight through the top of your
head and down into the ground. You’re now grounded
by this pole and your only mobility is a twisting
action. Next, picture that your front foot (your left) is
glued to the ground flat; but your right foot has a nail
going through it – you can pivot on it, allowing your
hips and shoulders to move, but you can’t relocate it.
That’s what it’s like when throwing a cross!

Here’s How You Do It:

1. Lean slightly forward on your left foot while letting
your rear foot (the right foot) pivot slightly outward;
simultaneously, punch with your right hand straight
out to your target... and... while you do so raise your
right elbow as you lean into your target. (Your rear
hip should slightly break the 90° plane that exists
between you and your target). While doing all this be
mindful of what your inactive hand is doing (the left).
It should stay next to your jaw; elbow “glued” into
your rib cage for protection and easy deployment of
further strikes – yes, even if your tired!

54
2. Once contact is made – snap your hand back to the
starting position and then “reset” your stance and
check your posture.

55
The Left “Body” Hook:

56
Body Hook Defined:
This punch is the punch that’s made boxing famous.
It’s also one of the sneakiest punches because it
travels along a very circumspect path. Unlike the jab
and cross (which travel from point A to B) the Hook’s
deception lies in its circular delivery. It often hits
your opponent on the side of the jaw or ribcage and
causes enough trembling shock to “short -circuit”
them; allowing you to hit them repeatedly; sometimes
will knocking them out altogether.

Metaphor: Imagine you’re in a room that has a ceiling

that’s six to eight inches shorter than you are – you’re
forced to widen your base a little, and of course, bend
your knees to stay balanced. Next, pretend you just
threw a cross and you were unable to reset your
stance – now you’re stuck in a “pivoted” position.
Now, pretend there’s a flagpole separating you and
your imaginary opponent – he’s only a foot away from
you... but the pole’s in the way. Suddenly, you realize
you can move your body any way you want but
you’ve only got a second to hit your opponent! What’s
worse is... the only way you can “finish” him is to hit
him exactly on his ear. Now, the only way to hit him
quickly and with power is to twist your body to your
right while putting your right foot down and letting
your left do the pivot. Then, while in the middle of this
aggressive transition you raise your left elbow and
begin to punch around that imaginary flagpole. Then,
as your fist is making its way to your opponents “ear”
you open your chest and expose the entire front of
your body to the right side of the room. Impact is
made.

Here’s How You Do It:

1. From your Set position, pivot slightly forward while
bending and pointing your knees toward 10 o’clock.
Freeze for a split second.

2. Quickly snap your body; starting with your hips,

then shoulders; then your left fist – back to 3 o’clock.

3. Instantly, and... still while snapping to 3 o’clock,

elevate your left elbow (fist parallel, and, in-line with

58
your upper arm) and make your arm into the shape of
the letter “L” and make contact with your target.

4. Withdraw from your target and return to the Set

stance.

59
The Uppercut:

60
Uppercut Defined:
Another close range punch that happens to have
“finishing” power is the uppercut. You’ll use your
uppercut when your target or imaginary opponent is
“slipping” (that’s a boxing term for “ducking”) one of
your attacks. You can also throw uppercuts when your
opponent is covering his body during an onslaught of
attacks.

Uppercuts are usually launched at the end of a

combination like putting a period at the end of a
sentence. Naturally, it is also possible to “time” your
opponent with an uppercut when they are in the
middle of launching their own attack, however, more
often than not, the “uppercut” is utilized in concert
with other punches.

Metaphor: Picture a “magic hat”. Now, imagine that

this magic hat is floating in front of you about two feet
away. Like it’s hanging from a string. Your job is to
deliver your uppercut without making contact with
any other part of the hat other than the part that is
parallel to the ceiling – the top part. Now, to increase
your accuracy, let’s pretend that the inside walls of
this “magic hat” are electrified – if you make contact
with them – you’ll get shocked. Naturally, the only
way to hit that kind of a target is to quickly snap your
fist in an upward motion and to maintain a strong and
sturdy angle in your entire arm – fingers of the fist
facing you.

Here’s How You Do It:

NOTE: When performing the uppercut on a heavy
bag, it is too difficult to perform a “headshot” because
your target, in this instance, is facing you – not the
floor. Therefore, when performing uppercuts on a
heavy bag, be sure and hit the bag at or below
stomach level. (Using our “magic hat” metaphor, it’s
like pretending the magic hat is now glued to the
heavy bag at about waist height facing you.)

1. From your Set stance... quickly drop your base

while lowering your striking hand (in this case, your
right hand.)

61
2. As your striking hand passes your lower rib cage –
relax the shoulder of your striking arm so as to create
a “whipping” type of action; While doin that -- quickly
launch your arm and fist toward the bag while
maintaining a “make-a-muscle” type of angle in your
arm. Impact is made with your fist while in a “palm
upward” position.

3. After impact, snap your fist back to the starting

position following the same trajectory that it carried
on the way to the target. Uppercut complete.

62
The Head Hook:

64
Head Hook Defined:
kjhkljhlkhlkhkljh

65
The Right Hook Body
Shot:

66
Right Hook Defined:
khkljhkljhkljhlk

67
Shadowboxing Routine
69
70
71
72
73
 Applied Kickboxing:
The big “X-Factor” separating Palangi Martial Arts &
Kickboxing from its kin is the “mental aspect” of the
training.

You learn the “visualization” of the moves through our

teaching dialogue. This mental distinction helps you
do the moves with good technique (which motivates
you and builds your confidence) and... because of
that, you can “do” the workout better as you
progress.

It is this constant balance of “easy to do” coupled with

“intriguing enough” that motivates you to keep on
going; not just while your in classes, but long
afterwards... and.... up and until... your very next
class. You see, I discovered years ago that, “When
people know what they’re doing – they’ll want to DO
what they’re doing more often”.

Simply put... we help you paint a mental image

picture of the “application”.

Best part is, don’t have to be able to “do” the

application to benefit from “knowing” it. You only
have to “see it” for it to take hold because the mind
thinks in mental image pictures.

After a awhile, what looks “complicated” to your peers

becomes second-nature to you because... when you
get the gist of a move’s “intentions” – you learn faster
and with less anxiety. Your “right brain” is busy
applying the moves and your “left brain” is developing
more focus – without actually concentrating on them.

By visiting the “application” section of this book, the

moves you wish to learn become intuitive. You’ll start
to “see” them while learning and doing them at your
personal pace and skill level.

74
 Applied:
Foot-Jab Applied:

Push Kick Applied:

Low-Kick Applied:

75
Switch-Kick (Low & Body) Applied:

Round Kick Applied:

Jab Applied:

Cross Applied:

Hook Applied:

77
Uppercut to Body Applied:

Knee Kick & Switch Knee Applied:

and from there... other moves begin to “flow”...

79
(Conti. from previous page)

... into: The Crossing Elbow & Pivot Elbow Applied:

80
Finishing with the famous... “Reset” position!

81
82
83
Getting Good

84
85
86
87
88
89
90
91
Staying “Tight”

92
93
Distance, Power, and
Impact

94
95
96
Bobbing & Weaving

97
98
Count Kicks

99
100
101
 Parting Thoughts
I want your kickboxing and martial arts experience to
be... continued.

102
The Fighters Workout...
Without The Fight!