i take muay thai 5x a week and heavy bag workout 1x a week. looking for a nice workout routine and exercises. also is weight training really neccessary? trying to stay strong and lean but have no time to go to the gym any suggestion? ex pull ups, dips, running. Thank you!
good muay thai workout routine?
- Thread starter 757mma
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If you enjoy fighting against people who are stronger than you, then no, not necessary at all...
There's an enormous amount of technique associated with any martial art, but strength is almost always an advantage.
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Day 1
-warm up and dynamic stretch
-shadow box 3 rounds
-5 rounds Banana bag, using all strikes. Focus on speed and combos
-5 rounds Pads
-3-5 roounds sparring
-3 rounds bag, focus on technique but use a lot of power
-200 kicks each leg, alternate (on next day do power punches adn elbows instead)
-100 knees each leg, whilst holding the bag
Day 2
-jog - dynamic stretch -run
-skip ropes 15 minutes
-shadow box 3 rounds
-3 rounds bag work, focus on combinations. Full speed and ample power.
-5 rounds 'technique' partner play
-3 rounds padwork
-3 rounds bagwork - focus on power. You can also do evasive move/defense then power counter i.e. lean back then roundhouse to the body or parry then elbow. Always always imagine you are actually hitting the head for example.
-100 kicks and knees each leg on the bag.
- do 8 sets of 20/10s : 20 second punch burst on bag then 10 second rest.
-cool down + static stretch
-warm up and dynamic stretch
-shadow box 3 rounds
-5 rounds Banana bag, using all strikes. Focus on speed and combos
-5 rounds Pads
-3-5 roounds sparring
-3 rounds bag, focus on technique but use a lot of power
-200 kicks each leg, alternate (on next day do power punches adn elbows instead)
-100 knees each leg, whilst holding the bag
Day 2
-jog - dynamic stretch -run
-skip ropes 15 minutes
-shadow box 3 rounds
-3 rounds bag work, focus on combinations. Full speed and ample power.
-5 rounds 'technique' partner play
-3 rounds padwork
-3 rounds bagwork - focus on power. You can also do evasive move/defense then power counter i.e. lean back then roundhouse to the body or parry then elbow. Always always imagine you are actually hitting the head for example.
-100 kicks and knees each leg on the bag.
- do 8 sets of 20/10s : 20 second punch burst on bag then 10 second rest.
-cool down + static stretch
Pearse Shields
Amateur Fighter
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Okay, sure, that's the actual training, now what about the stuff done to build a base of physical fitness and strength (GPP)? Fighters who do extra work to address issues they have (such as strength, muscular endurance, aerobic endurance, etc) generally make better progress than fighters who don't.
TS, until we know how strong/weak/fit/whatever you are, anything we say to you is pretty meaningless.
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Hmm well I suggest Wendler's 531. If only I knew these stiff before.
5-6 days of Muay Thai. This should be your focus. I daresay you shouldnt touch weights until you master using your body properly to throw strikes. It's always ugly and inefficient to see muscular guys using just their, say, arm muscles to punch. Or kick using the motion of leg extension.
2 days of 531.
I did fight quite a few times when I was younger though only amateurs. Weights certainly did help with the power of my strikes. I was always fast and had good timing but I was lacking in strength-endurance and well...strength in general. I suggest do the main lifts and add dumbell presses in pyramid, shrugs, lunges and add RDL as well. Ab work should be there as always(ab wheel was perfect).
5-6 days of Muay Thai. This should be your focus. I daresay you shouldnt touch weights until you master using your body properly to throw strikes. It's always ugly and inefficient to see muscular guys using just their, say, arm muscles to punch. Or kick using the motion of leg extension.
2 days of 531.
I did fight quite a few times when I was younger though only amateurs. Weights certainly did help with the power of my strikes. I was always fast and had good timing but I was lacking in strength-endurance and well...strength in general. I suggest do the main lifts and add dumbell presses in pyramid, shrugs, lunges and add RDL as well. Ab work should be there as always(ab wheel was perfect).
Eric Brown
Crusty old bastard
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Faq?
