Muay thiaers post your workouts!!

[Rock-fght]

Id like to see some hard core thia boxers post there workouts and compare them with mine.

 

im sure you guys'll smoke me because I hear that they train much harder thatn other MA's (and the fact that im onely 15 and my mucle structure isent as developed as an older persons)

[SevenStar]

your age won't really matter in relation to MA training. Look at the fighters in thailand - many of them begin training around age 7. Age comes into play when you talk about weight training.

 

The reason our schedules would smoke yours is because we are actually in classes and you aren't at this time. for example, I am in judo two nights a week, muay thai four nights a week and bjj two nights per week. I'm also in the gym every day. the classes are from 1.5 - 3 hours long, depending on the class and the day...

[Rock-fght]

WAHHHHH!! sevenstar wont stop picking on mee

[SevenStar]

lol, calm down dude. I'm not trying to pick on you, just pointing out something. You haven't posted your workout though - what is it?

[Rock-fght]

Ok, im 15yrs old 160lbs and 5'8/9 (I used to do my training much harder than this but I found out I was overtraining.)

 

Monday - weight training

 

Bench- 115lbs 10X

 

135lbs 8X

 

165lbs 4/2X (I max out at 175 about every 2 weeks)

 

barbell curls-

 

80lbs 2X

 

70lbs 4X

 

60lbs 6X

 

45lbs 10X

 

Shoulders-

 

15lbs 20x

 

20lbs 10X

 

crunches-

 

 

 

crunches -

 

50x

 

 

 

Tuesday- weight training

 

Dumb bell rows-

 

50lbs 10x

 

70lbs 8x

 

100lbs 6x

 

120lbs 4/2x

 

pullups-

 

4x pullups 4x chin ups

 

[+10lbs] 3x pullups 3x chinups

 

[+15lbs] 2x pullups 2x chinups

 

shruggs-

 

205lbs 10X

 

255lbs 8x

 

dips- 10x

 

10x

 

10x

 

wendsday-rest- I may spar or go over techniques with my brother

 

thursday-kicks

 

Kick the bottom of the bag as fast as i can

 

10x r/l

 

What I think passes for a thai kick

 

10x R/l (Isued to do 20x)

 

front side kick

 

15x r/l

 

squat w/out weights

 

60x

 

strap 10lbs weihgts to my legs and rotate counter clockwise

 

50x l/r (works your hip flexor real well)

 

friday- punches

 

jab, cross 25x rl

 

jab, hook 25x r/l

 

left hook 25X r/l

 

jab, cross, hook 20x r/l

 

jab, cross, hook, uppercut 15x r/l

 

cross elbow 40x r/l

 

frontal albow 40x r/l

 

work forarms

 

work rotator cuffs

 

saturday-sunday- [rest]

 

may spar w/ my dad

 

I used to do more than that but I thought I was overtraining

 

I do the bag work once a week because I fond out that they where more quality when I rested/recoverd more.

[Shane]

Sevenstar your week is packed with training thats awsome. The styles your training combined make for a very well rounded combination.

[DaChroniclez]

rock, you could be training MUCH more without overtraining. As long as your body can handle it its ok. For ex. for kicks you should do 100+ with each type of kick, and not only one day a week, more like 3+. You really shouldnt be worrying about overtraining unless its with weights. Punches could be at about 200+ for each type, 3 days a week+. All this is very possible without overtraining.

[DaChroniclez]

rock, you could be training MUCH more without overtraining. As long as your body can handle it its ok. For ex. for kicks you should do 100+ with each type of kick, and not only one day a week, more like 3+. You really shouldnt be worrying about overtraining unless its with weights. Punches could be at about 200+ for each type, 3 days a week+. All this is very possible without overtraining.

[SevenStar]

I think your monday weight regimen is a little backwards... big biceps are pretty - I've got them too - but they will develop naturally when you do other exercises, specifically back and lat exercises. the biceps are pulling muscles and will work when you do pulling exercises. you are doing more bicep work than chest work - your pushing motions in grappling (since you are a judo guy somewhat) are aided by a strong chest. more chest work, less bicep work.

 

Also, there is a lack of tricep work - that is fine, however, as tris will get worked to some extent while doing bench presses. If you are trying to get big arms (which it sounds like you are) you need to do two things

 

1. eat ALOT because it take calories to gain, and the arms are the hardest muscles on the body to increase the size of

 

2. tricep work. TRIcep - there are three muscles there, where the BIcep is only two...

 

There is also a lack of leg work in your program - can you do front squats with weight? I noticed that one day per week you do 60 bodyweight squats. up those. do them at least twice a week, and do more than one set. you can also add jump squats and pistols there. These exercises give your legs explosive power.

 

on tuesday, you are doing more back work than ANYTHING else in your regimen - why? As for the shrugs, I'd work them on shoulder day, personally.

 

As for the martial part of your training, I mentioned this before in another thread - lose the solo technique practice. If you do decide to keep it, then work combinations DAILY. time yourself in three minute rounds and throw combinations, putting it all together. do this shadowboxing and also on the bag. Move around when you do it - train your footwork.

 

hit the bag more than once a week. this is where most of your striking power will be developed.

[Rock-fght]

OK guys thanx

 

Ill get to hitting more

 

and 7star I messed up with the bicept being in my monday workout.

 

monday I work chest and tricepts(no chest and bicepts) . That was dumb of me.

 

why am I the onely one posting my workout?