Bodyweigh workout for a muay thai fighter

Discussion in 'Strength & Conditioning Discussion' started by Goran Plecas, Apr 17, 2008.

  1. Goran Plecas

    Goran Plecas Amateur Fighter

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    Hy everyone!
    I fight -75 kilos weight division and thats my walking weight,i would like to maybe gain a kilo or two but main goal is to become stronger and more explosive.I have a pull-up bar,ab roller and resistance bands.
    So...could you give me a workout i should follow to achieve my goals?What exercises,how much and very important when....3 times a week i train muay thai and twice a week i do boxing or running and on these two days i would also(or only) work on my strength.
    Tnx in advance.
     
  2. Merrill

    Merrill Purple Belt

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  3. bacon

    bacon Silver Belt

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    www.rossboxing.com

    That's a good place to start, considering your limited equipment.
     
  4. mschatz

    mschatz Hamma: I has it

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    Is that you in your photo? He doesnt look croatian though...
     
  5. Goran Plecas

    Goran Plecas Amateur Fighter

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    :D
    No,of course not,it s some thai fighter.
     
  6. Goran Plecas

    Goran Plecas Amateur Fighter

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    Thanks for your responses guys but i am familiar with Ross and his exercises,what i would like to know is when,how much and which of those should i do.
     
  7. Goran Plecas

    Goran Plecas Amateur Fighter

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    Thanks for your responses guys but i am familiar with Ross and his exercises,what i would like to know is when,how much and which of those should i do.
     
  8. mschatz

    mschatz Hamma: I has it

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    Mix it up mang. Do you have his book, "Infinite Intensity?" If not, its worth the buy. There's a 50 day program in there that you can follow or modify to meet your own schedule.
     
  9. Merrill

    Merrill Purple Belt

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    Based on having 2 days to work on strength,

    Day1:
    Pistol Squats
    Step ups
    Band GMs
    Push ups
    Ab rollouts

    Day2:
    Chin ups
    Band pull-aparts
    Hanging V-ups or leg raises
    Hand stand push ups against wall

    I would look into getting some adjustable dumbbells and a weighted vest or backpack.
    Sets and reps would be determined by the amount of resistance you can use and your current level of strength.

    This would be a good start.

    If your workout days are fairly spread apart and you had access to the previously mentioned resistance devices you could do 2 full body workouts.

    Day1:
    Bulgarian Split Squats
    Step ups
    Push ups
    AB rollouts
    Pull ups

    Day2:
    Pistol Squats
    Band GMs
    Hand stand push ups
    Band pull-aparts
    Hanging leg raises or V-ups

    It's up to you though.
     
  10. Lusst

    Lusst Red Belt

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    If you don't think it's worth it - take a look at Finnegan's log.
     

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