Rehabilitation When do you decide to rest day ?

[Trabaho]

So I was almost 5 weeks home in the balkans, and worked out maybe 3 x a week. Hitting the bag and lifting weights. Than I got lazy for 10 days. I went to the gym again the last 2 days. Friday I did a good work out, before it I felt tired and not wanting to go aka bitch syndrome. Than yesterday I woke up and felt I need rest, like I´m adapting again after 10 days off. I was still thinking let´s try working out and learn from it and see if I needed recovery or could go. Turns out I should have rested as my energy was compromised. Nothing awful but I got tired much quicker, I just knew I had to rest and didn´t cause I fancied going. Now today I feel it again, like rest would be good and tomorrow I would be full of energy. For some reason I wanna go again. Frequnecy is so much about how regulary I go. Food and sleep has been good. So I ate really healthy and slept full nights. I still kinda wanna go today. I wonder if I´m gonna adapt to it quick or if 1 day break will do me good. Than if I am regular obviosuly I can go almost every day after some time. But it requires consistency to build up the shape to go daily. Is it a viable strategy to go to the gym half tired and just adapt, or is a day off better to quicker recover. Curently I stoped working and have to choose what to educate myself in and got like 4 weeks time to figure it out and than they do testing with me to see if I´m talented for that education path. So basically these days I can sleep in and train whenver I want. I´m 37 and overweight, like muscle + a lot of excess fat. I realized no way I can be 118 kg in shape. It´s not for me. My top form is 95-105 kg. 118 kg is just fat since I am 6 foot tall. So gonna work on that and cut body fat. I don´t feel bad today, just wonder if I take this day off If it will benefit me or if my body adapts to not being fully rested and keeping going. I mean if I train for a month the body adapts anyways, I guess looking for the fatest way towards that. Someone who is a pro athlete can also train 10 x a week but it taks a year or more to get to that level. Age is also a factor. Generally how much hard and low intesity training can one do, some general guideliness would be really sweet to hear, some philosophy on recovery , frequency and volume. One strategy I saw a mma S&C coach on insta explain is to not train 100% each day, but have variation, like 50% 70% 40% intesity days. That way you can practice more often. Firas Zahbi (Spelling?) also talked about this.

So bring it on, drop some gems.

 

[maximus__]

So I was almost 5 weeks home in the balkans, and worked out maybe 3 x a week. Hitting the bag and lifting weights. Than I got lazy for 10 days. I went to the gym again the last 2 days. Friday I did a good work out, before it I felt tired and not wanting to go aka bitch syndrome. Than yesterday I woke up and felt I need rest, like I´m adapting again after 10 days off. I was still thinking let´s try working out and learn from it and see if I needed recovery or could go. Turns out I should have rested as my energy was compromised. Nothing awful but I got tired much quicker, I just knew I had to rest and didn´t cause I fancied going. Now today I feel it again, like rest would be good and tomorrow I would be full of energy. For some reason I wanna go again. Frequnecy is so much about how regulary I go. Food and sleep has been good. So I ate really healthy and slept full nights. I still kinda wanna go today. I wonder if I´m gonna adapt to it quick or if 1 day break will do me good. Than if I am regular obviosuly I can go almost every day after some time. But it requires consistency to build up the shape to go daily. Is it a viable strategy to go to the gym half tired and just adapt, or is a day off better to quicker recover. Curently I stoped working and have to choose what to educate myself in and got like 4 weeks time to figure it out and than they do testing with me to see if I´m talented for that education path. So basically these days I can sleep in and train whenver I want. I´m 37 and overweight, like muscle + a lot of excess fat. I realized no way I can be 118 kg in shape. It´s not for me. My top form is 95-105 kg. 118 kg is just fat since I am 6 foot tall. So gonna work on that and cut body fat. I don´t feel bad today, just wonder if I take this day off If it will benefit me or if my body adapts to not being fully rested and keeping going. I mean if I train for a month the body adapts anyways, I guess looking for the fatest way towards that. Someone who is a pro athlete can also train 10 x a week but it taks a year or more to get to that level. Age is also a factor. Generally how much hard and low intesity training can one do, some general guideliness would be really sweet to hear, some philosophy on recovery , frequency and volume. One strategy I saw a mma S&C coach on insta explain is to not train 100% each day, but have variation, like 50% 70% 40% intesity days. That way you can practice more often. Firas Zahbi (Spelling?) also talked about this.

So bring it on, drop some gems.

The answer to all of your questions is to follow an actual program. The entire idea is that you go through periods of hard training, build up to a peak and then rest to recover and build up again.

Your issue is you are doing random things in the gym with no plan.

Find something percentage or RPE based that you like and follow it for 2-6 months. You won't die if you add some bag work to any general program online.Most include some conditioning and you can just do the bag work then.

 

[Trabaho]

The answer to all of your questions is to follow an actual program. The entire idea is that you go through periods of hard training, build up to a peak and then rest to recover and build up again.

Your issue is you are doing random things in the gym with no plan.

Find something percentage or RPE based that you like and follow it for 2-6 months. You won't die if you add some bag work to any general program online.Most include some conditioning and you can just do the bag work then.

I'm only interested in fighting not strength or muscle gains. The weight lifting is to make the fighting better. What do you think Thais do in training, definitely not western strength programs. They just slam the excercises. The volume might work if you just do that program.

 

[Deaths Head]

I'm only interested in fighting not strength or muscle gains. The weight lifting is to make the fighting better. What do you think Thais do in training, definitely not western strength programs. They just slam the excercises. The volume might work if you just do that program.

The great forum keeps crashing so 8 can’t answer this again. The forums a nightmare.

 

[NoSmilez]

I'm only interested in fighting not strength or muscle gains. The weight lifting is to make the fighting better. What do you think Thais do in training, definitely not western strength programs. They just slam the excercises. The volume might work if you just do that program.

The way Thais train isn't for aging athletes.

You should get your kickboxing training on a regular schedule before you start any strength and conditioning. The sport is your main goal. You need to sort that out first before adding anything else.

 

[Kowboy On Sherdog]

Never... either lifting or walking / cardio

 

[Fahcough]

Only rest days are ones that time doesn't allow a workout. Working late or an event that starts right after work. Will still try to get a 15-20 min session in.

 

[ChickenBrother]

I'm only interested in fighting not strength or muscle gains. The weight lifting is to make the fighting better. What do you think Thais do in training, definitely not western strength programs. They just slam the excercises. The volume might work if you just do that program.

The Thais I’ve seen don’t lift weights but they did a shit ton of roadwork. I think they were running 5-10 miles/day on top of their other training. And they were eating pretty much chicken, rice and vegetables, not a high fat western diet. It's no wonder they weigh like 120 lbs.

 

[maximus__]

I'm only interested in fighting not strength or muscle gains. The weight lifting is to make the fighting better. What do you think Thais do in training, definitely not western strength programs. They just slam the excercises. The volume might work if you just do that program.

Plenty of thai gyms lift weights. Lot's of random exercises with plates etc as finishers.

Firstly are you in a gym yet? Secondly are you running in the morning and then doing 2 sessions a day ?

The reason they don't lift heaps of weights is because they do so much training. Their strength work is the clinch sessions and they need strength less for their sport.

You lift weights to support your training so you don't get injured. If you aren't training 2-3 x a day, you can lift some weights to plug those holes.
You don't have to run a full powerlifting program. You won't magically overtrain if you do a basic strength program.

Notice how the Thais have less success outside of their own country and haven't really successfully crossed over into MMA and boxing en masse.
It's because they don't have the same level of strength and conditioning that other countries have.

My advice was based off you just doing random bag work as your main form of training. If you were in a gym doing skill based work, it's completely different.

 

[Trabaho]

My advice was based off you just doing random bag work as your main form of training. If you were in a gym doing skill based work, it's completely different.

Gym skill based work is superior but bag work is bag work, it's a core excercise, don't call it random.

Might be random when you do it cause you don't got skills.

Edit : but interestign points bout Thais. Also they don't aspire to do MMA, they don't grapple. Boxing is a big no as Thais are kick based, after that clinch knees elbows. Punches are their last weapon. Thay's why I love it. I love kicks. And to use what the majority doesn't, specialise in the rare technique.

 

[Trabaho]

The answer to all of your questions is to follow an actual program. The entire idea is that you go through periods of hard training, build up to a peak and then rest to recover and build up again.

Your issue is you are doing random things in the gym with no plan.

Find something percentage or RPE based that you like and follow it for 2-6 months. You won't die if you add some bag work to any general program online.Most include some conditioning and you can just do the bag work then.

Making plans is for gays like you

Plenty of thai gyms lift weights. Lot's of random exercises with plates etc as finishers.

Yeah it's a suplement and the goal of weights is to improve their fighting and athletic ability. It's a part. Not a goal to reach such and such compound lift improvements. But improvements do show increased strength and are beneficial. They don't plan around it.

Firstly are you in a gym yet?

Thinking bout going tomorrow and singing up for a month, for starters. Gotta buy new muay thai shorts as I increased size. Gotta melt the new mouthpiece I bought, I lost my old one somewhere. Classes there are twice a day so the evening one sounds good. Wensday even a sparring class goes down. Sparring is the fastest skill aquisition.

Secondly are you running in the morning and then doing 2 sessions a day ?

Did I say I was ? If I'm not than I gotta do Strength programs ?

The reason they don't lift heaps of weights is because they do so much training. Their strength work is the clinch sessions and they need strength less for their sport.

Yes. Do still do "functional" things like tires and neck work and random cardio and strength and coordination excercises. Also push ups, crunches. Anything helps. More is more.

You lift weights to support your training so you don't get injured. If you aren't training 2-3 x a day, you can lift some weights to plug those holes.

I apsolutely can. Body adapts fast. I trained today and feel like could've done 2 if I woke up earlier.

You don't have to run a full powerlifting program. You won't magically overtrain if you do a basic strength program.

It's boring to just follow a program. I love doing all kinds of excercises and add in bag and cardio / functional aka strength cardio in the training. I just miss out on the joy of diverse excercises if I did some program. I don't see any advantage of a program for kickboxing. It is for strenght sports and strength goals. However I don't do 1 machine besides lat pull down (can't get pull ups) all free weights, body weight, kettbells and ropes. Cardio machines yes. Weights no. It's for weak people to use machines.

Notice how the Thais have less success outside of their own country and haven't really successfully crossed over into MMA and boxing en masse.

I replyed above to that

It's because they don't have the same level of strength and conditioning that other countries have.

interesting and probably true. Also diet wise, they eat less than most people.

My advice was based off you just doing random bag work as your main form of training. If you were in a gym doing skill based work, it's completely different.

Bag work is always good. I always learn something, increase cardio and improve technique on the bag. It's never not useful.

 

[Trabaho]

I was gonna multi quote but doesn't work on phone, so here come 5 replys for everyone.

The way Thais train isn't for aging athletes.

Yes cause of the volumen. 265 37 years is not gonna do what a 135 24 year old Thai does. It doesn't matter. Work. You can do less but you can do the same things

You should get your kickboxing training on a regular schedule before you start any strength and conditioning. The sport is your main goal. You need to sort that out first before adding anything else.

Agree with getting regular schedule kickboxing.

Disagree with not doing S/C because doing S/C + Bag is greater than doing nada.

 

[Trabaho]

The great forum keeps crashing so 8 can’t answer this again. The forums a nightmare.

Well that sucks, I'm sure it was interesting.

 

[Trabaho]

Never... either lifting or walking / cardio

Are you American ? Walking is cardio now. I would only consider it cardio if you walk for 1 hour straight.

 

[Trabaho]

Only rest days are ones that time doesn't allow a workout. Working late or an event that starts right after work. Will still try to get a 15-20 min session in.

15-20 is not worth it to get sweaty and have to shower. If you do 200 push ups in 15-20 minutes you can call it a workout.

 

[Trabaho]

The Thais I’ve seen don’t lift weights but they did a shit ton of roadwork. I think they were running 5-10 miles/day on top of their other training. And they were eating pretty much chicken, rice and vegetables, not a high fat western diet. It's no wonder they weigh like 120 lbs.

Now I wanna go run. I totally avoid it. It hurts me. Emotionally. To run. But sprints and outdoor bodyweight excercsies and small runs sound good. + free clean oxygen which improves the lungs.

I just do bag work instead of road. It just works for me. Always entertains me.

 

[Kowboy On Sherdog]

15-20 is not worth it to get sweaty and have to shower. If you do 200 push ups in 15-20 minutes you can call it a workout.

Working out 10 minutes a day is better than doing nothing

 

[Trabaho]

Working out 10 minutes a day is better than doing nothing

10 minutes is warming up. It's nothing. What is a 10 minute workout ? What do you do in 10 minutes ?

If you can't spare more time. There are other problems.

 

[wufabufa]

10 minutes is warming up. It's nothing. What is a 10 minute workout ? What do you do in 10 minutes ?

If you can't spare more time. There are other problems.

I bet you can't do 100 burpees in less than 10 minutes.

 

[Deaths Head]

Rest days should be only when you know you need them no one else unless they have magical powers and can get inside your body to determine what’s ready to go or not . I’ve learned if you actually know what’s going you don’t need writing programs or calculations, set days or planning ahead , you should know when to do light medium and heavy days in general I try and stick to medium , light then a heavy day if I do plan on lifting a huge specific weight in mind but that’s only when it comes around ( I tend to do this to much ) but lifting at medium level bf going up is smarter not consecutive heavy days .

If you do any kind of martial art boxing , kick boxing etc it gets tricky bc it’s then beyond weights and you got juggle more and repair the body more etc etc ppl who don’t hit heavy bags ,concrete , etc etc won’t have any idea what I’m talking about bc it’s extremely taxing on the body as a whole ,I can’t speak for you bc like I said recuperating is different Devon age , genetics, supplements and intensity and what not , I put my body into direct heavy and direct hard physical stuff without a gym ( I’m going next week so I’ll have access to get even stronger ) I’m limited to what’s available but I know when to rest and when not to it shouldn’t be complicated,

I’m not saying keeping log’s don’t work but I always chuckled watching guys dot down ever little thing then seeing a Monday through Sunday planned schedules that would never work for me in a million years bc I don’t train like a normal person sometimes it’s just one muscle group has to take over for the other on that day etc etc.
..

Medium ,light then heavy days if you can maintain that order should be your only planned stuff ,no one should be giving you advice when to rest bc they aren’t you , you need to know that and go on what’s strong or weak that day . And legs once a week giving 5 days rest of any weights and if you are kicking things always try and do power kicks when you or if you do any type of heavy leg lifting if possible.