muay thai training

[bodyclub]

First of all i would like to tanks my best mate who introduced me to muay thay and save my life, i was an heavy smoker,heavy drinker and drug addict now i train 5 to 6 day a week no cigarette buzz or drugs!
Now the question: i start train muay thai almost an year ago but start do it seariously about 5 mounts ago this this my week training schedule, see what u guys think

Mon
6:00am-6:30am Running
6:00pm-7:00pm gym routine:
squats, deadlift, clean press, push upps, chin upps, dips

Tue
6:00am-6:30am Running
5:45pm-7:30pm muay thai class followed by conditioning

Wed
6:00am-6:30am Running
6:00am-7:00am gym routine (see monday)

Thurs
6:00am-6:30am Running
5:45pm-7:30pm muay thai class followed by conditioning

Fri
6:00am-6:30am Running
6:00pm-7:00pm gym routine (see monday)

sat

about two hours of Kicks, punches and combos with bag and thai pads @ home

Sunday

REST!!!

I'm 35 yrs old 48kg and 5.2ft tall, my goal is to go to thailand in agoust and train there for a mounts and at least do a fight before i turn 40:icon_cry2

I consider myself a beginner so any advises regarding training will be well acepted

P.S. Sorry for my por english but i'm italian and my english suck!!

Thanks again and all the best to all of ya!

 

[mimo]

Have only been doing muay thai for 2 months myself but i would recommend that you mix up your running abit. A longer run, a hill run, a faster run, an interval run etc throughout the week, will improve better than just running 30 minutes every time.

 

[LZD]

Welcome to the forums. Well done turning your life around.

I think you should change up your weights routine a little bit - You're deadlifting and squatting 3 times per week, on top of all of that running and MT?

I'd recommend trying something similar to the two day split from the FAQ, just break up the exercises you like to do over two days, with Squat and Deadlift on separate days.

Like this:

Deadlift 3x3
Clean and Press 5x3
Chin-ups

Squat 3x5
Clean and Press [or] Bench Press 5x3
Chin-ups [or] Bent Over Barbell Rows 3x5

Better yet, take a program from the FAQ, and add in clean and press somewhere, after running it by some of the guys here.




If you're serious about competing in Muay Thai - I'd recommend dropping the weight training to twice a week and picking up more Muay Thai classes if possible.


Best of luck and keep us informed how its going!

 

[KnuckleSangwich]

Welcome and congrats on finding training. Like LZD said read the FAQ, tons of great info there. The three day set up you have is fine but I would recommend breaking up some of the exercises to DL and squat on separate days with assistance. Maybe clean and press is a third day.

There have been a lot of good threads recently on incorporating two day splits with the volume of training you're doing. This may be the best option so you're still getting good weight sessions in but are giving yourself plenty of time to recover.

 

[bodyclub]

Thank u so mutch guys! very good info

 

[bodyclub]

I realy like "starting strenght split" that i found in the FAQ.
I think is the best option for me cause i would like to bulk up a bit ( 47kg is hard to match up for a fight i supose)
Unfortunately i live in a small country town and my gym does just 2 MT lesson a week but they run boxing classes as well so maybe i can drop coupla days running for a day boxing what do u think?
Thanks a million.

 

[paolo27th]

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