Muay thiaers post your workouts!!

[Luckykboxer]

ya you dont really have a thai workout.

 

at least not a fighting workout.

 

I train differently depending on the fights i have coming up.

 

I train Jiu Jitsu, Kenpo, and Muay Thai.

 

When I have a Kickboxing fight approaching my workouts are similar to as follows.

 

jump rope for 10 mins.

 

3 min round of shadow boxing - 1 min rest between all these rounds

 

3 min shadow boxing with 5 pound weight in each hand x 3

 

3 min rounds of pad work, estimate at least a few hundred strikes thrown on the pads per round, concentration is on combos and speed. x 3

 

3 min rounds of sparring x3

 

3 min rounds of just taking strikes x3

 

3 min rounds of sparring x3

 

then i do my "homework"

 

roundhouses on the heavy bag

 

push kicks on the heavy back

 

inverted front kicks on the heavy bag

 

depending on how close to the fight depends on how many i do.

 

the 2 days before the fight is usually rest with no activity.

 

2-3 days before that i cut out the hard sparring sessions.

 

5 days before the fight I have gotten to my ramp up stage on the kicks on the heavy bag and will be doing anywhere from 800-1000 kicks per leg.

 

just in my off training, I am throwing on average 200-300 kicks per day per leg on the heavy bags.

 

I am usually only in my super heavy kick training for about 2-3 weeks at a time tops. Usually its in the 200-300 range that i mentioned.

 

Afterward I will do my neck workout. I have a head sling that attaches weights to it and i will lawy with my head hanging off the endge of the ring and do 3 sets of 15 per side, front, and back to strengthen my neck.

 

Abwork is tossed in at the very end, that ranges anywhere from standard cruches to decline crunches, to medicine ball crunches, leglifts, partner leglifts with resistance, etc.

 

Weight training Is interesting.

 

I used to powerlift, but since I started fighting more several years ago I dont do as much.

 

I dont do any leg training with weights at all.

 

I do basic movements now and I dont worry about maxing out with weight, I generally dont do any weight I can rep out at least 8 times.

 

when I in fight mode I will stop weight training 2-3 weeks before my fight.

 

off training though i pick it up a little harder.

 

My training is usually 3 exercises per muscle group/ with 4 sets in each exercise and between 8-16 reps per set. I may go more or less depending on the day and the weight i use, but for what I do thats the general workout i use. I really like and recommend switching the exercies you do up, so that your body has to constantly adapt.

 

For example for chest I will chose what I do, from the following exercises..

 

flat bench barbell, flat bench dumbells, incline bench barbell, incline bench dumbells, decline bench barbell, incline bench dumbells, cables, standing, or on a decline/incline bench.

 

I usually stay away from the other types for chest as this gives me enough variety without having to get ridiculous.

 

If you are wanting to gain lean mass.

 

then here are some suggestions.

 

eat 6-7 meals a day, every 3 hours. speak to a nutritionist as far as you rdaily intake of protein and carbs and fat.

 

If you are eating healthy the fat wont really be a concern.

 

Protein is debatable right now as there are a few different fields of thought on it.

 

My thought is that if you are wanting to gain mass, then take approx 1 1/2 grams of protein per day for every pound you weigh in lean mass.

 

You should be very active in your training though.

 

Some people believe too much protein injures the kidneys, otehrs believe it doesnt.

 

Carbs are alot trickier.

 

Too few and you lose energy for prime workouts, and too much and you gain fat, I refuse to give any advice here, as I tend to undercut my carbs beyond anything that my trainers and workout partners recommend.

 

The best advice I can give is to find someone you can train with or partner with that is bigger/stronger/faster then yourself and will push you.

 

There is nothing better then motivation to get you through a tough workout

[Rock-fght]

luckyk how old are you?

[SevenStar]

Lucky's regimen is similar to mine. There are some differences though - I don't do weight training on my neck - all of my neck development comes from neck wrestling. I do several rounds of clinch drills.

 

I cut out hard sparring about 7 days out, not 5.

 

lucky didn't mention running - I try to run about 3 miles three days a week. I should be doing longer distances - about 5 miles - but I'll worry about that later.

 

As far as weights go, I'm all about them.

 

For legs, I do squats - nothing else. (well, deads, but I'll address them later) Squats IMO are tops for leg strength. The rest of my leg training comes through bodyweight exercises - pistols, squats, calf work and jump squats.

 

The only weight bearing chest exercise I do is the flat bench press. I don't worry with *IMO* unnecessary exercises like inclines, declines and flyes. The rest is pushups.

 

My armwork is minimal - one day a week, and I do barbell curls and tricep pressdowns.

 

for shoulders - military press.

 

For my back and pretty much every other muscle in my body, I do deadlifts.

 

Those six exercises comprise pretty much my whole weight training regimen. Recently, I checked out pavel tsatsouline's routines and have been doing a few other movements, like cleans, snatches and swings.

 

lucky is right on with diet, but I tend to go with 2g or protein per pound of bodyweight. I won't give any diet advice though, as you are only 15.

[Luckykboxer]

I am 33

[Rock-fght]

your more than twice as old as me!

 

but as 7 star said that doesent matter.

 

i will look up to you guys untill i get to your level

 

and mabey ill post after that

[SevenStar]

I'm not quite as ancient as lucky - I'm 27.

 

rock, what are your MA goals?

[Rock-fght]

my MA goals are to get as good a fighter as possible both phisicly and mentaly. no proffessional goals though but it would be cool if I could get up to par with one. do you guys fight for money. im sure luckyk does.

[SevenStar]

right now, I've only done amateur stuff. but I may be doing a pro mma fight (FFC) sometime next year - maybe next summer, and also some semi pro boxing.

[Rock-fght]

u can kick my butt

[SevenStar]

you mentioned before that your dad will spar with you - what did he train in?