Weight Training for Muay Thai

[G95champ]

I think we both are talking about the same thing but the term light weight threw us off on what the other was rfering to.

 

EX Lets say I bench 315. I get a better workout doing sets of 225 for 5-10 reps than I do by doing 280 for 1. If I benched 315 and did 135 for reps of 5-10 then no way will it work. I was referign to light eight as weight you coudl control and do correctly.

 

People get hurt lifting when they try and do more than they are ready for or are using poor techinque.

[Jack]

Agreed.

 

 

[muaythaiposer]

Other thing you could do is periodize your training if you have a competition coming up. As opposed to mon, tues, sat doing your heavy weights on a regular basis, periodization sets you up for a long term goal based conditioning. Here's an example of how periodization works:

 

Figure out the date of your competition/testing/goal and work focus on alloting appropriate time for different types of weight training.

 

Different types meaning: Anatomical Adaptation Phase involving neuromuscular adaptations to weight training (ususally 6-8weeks) - lifting light, getting to know the exercises properly (especially if youre a beginner). Hypertrophy Phase where you can increase your weights, but here you're concerned with increasing muscle mass and bulking - light weights i.e. 50-75% of 1RM and 10-20 reps, 3-6 sets. Strength Phase where you can work on lifting more i.e. 80-90% of 1RM, 4-8 reps, 3-5 sets. Power Phase where you're looking for exposive movements (IMO this is the most practical in sports and MA), you want to execute the motion FAST but without hurting yourself - you would use lighter weights for this.

 

There's the Transistion Phase right before competition, where you would concentrate on technique training, and a rest period where you would take exercising LIGHT, right before competition. After competition, have and Active Rest period where you can step back from training, and do other things i.e. another sport.

 

Also throughout this, work on your aerobic activity (running, rowing, stairs...), but work accordingly to each phase because the body adapts best when everything is in sync. You may want to decrease time/distance when you're training for strength/power. Aerobics is important in keeping yourself ready round after round (improves lactic acid return).

 

Whew, mouthful, here. so basically, you can extend whatever phase you need i.e. if you need to maintain a weight class, you can make strength longer than hypertrophy and such. it's a lengthy process, but if you're serious and looking for a good program, look into periodizing your training.

 

There really are too many ways to train. Look a couple things up, and match it to what suits you best for you commitment, skill level, and accessibility.

 

Good luck!