Muay Thai Conditioning3

Feb 10, 2015 | | 50 comments

In this phase I’m gonna give u a few more combinations, and a little mix of strength training.  Remember muay thai uses all 8 origins of the body including hands, feet, elbows, and knees.  There will be some power lifts also in the mix with this conditioning, but with the strength I want u to use between 75-80% of your 1rm ( 1 rep max) because u want a be able to perform five sets of 5 reps.  The exercises u will be using will pretty much be your standard ones like the bench press, and squats.  I want u to perform the positive part of the rep with moderate explosion but steady, I want u to take about 5 seconds on the negative.  Follow this program for about 5 weeks and your strength levels will elevate and so will your heart rate because of the conditioning.  The strength  part of the workout u should perform when first get to the gym because of wasted energy, but the good news is u only pick 3 exercises to do for the day.  Rest for 10-15 minutes and do what u can on the conditioning part, but don’t forget these guys in Thailand do this like nothing, and no disrespect to any other country but we as Americans are the strongest country period!  Good training to all, and to all a good fight!!!

WORKOUT A

EXERCISE         SETS REPS
Roundhouse      3 30-35
Flying Knee       3 30-35
Elbow  3 30-35

WORKOUT B

EXERCISE SETS REPS
 Deadlifts  5 5
Squats 5 5
Front Squat 5 5
Pull-ups 5 5
Bench Press 5 5

  Single knee

   Flying Knee

    Round House kick

     Round House to body

      Elbow to face

 Left Kick to the Head + Straight Right to the Head + Left Hook to the Head + Right Kick To the Head Left Kick to the Body + Straight Right to the Head + Left Hook to the Head + Right Kick To the Head Left Kick to the Inner Thigh + Straight Right to the Head + Left Hook to the Head + Right Kick To the Head

Left Hook to the Head + Right Kick To the Body Left Kick to the Ankle + Straight Right to the Head + Left Hook to the Head + Right Kick To the Body
Left Kick to the Head + Straight Right to the Body + Left Hook to the Body + Right Kick To the Head Left Kick to the Body + Straight Right to the Body + Left Hook to the Body + Right Kick To the Head Left Kick to the Inner Thigh + Straight Right to the Body + Left Hook to the Body + Right Kick To the Head Left Kick to the Ankle + Straight Right to the Body + Left Hook to the Body + Right Kick To the Head
Left Kick to the Ankle + Straight Right to the Head + Left Hook to the Body + Right Kick To the Head
Left Kick to the Head + Straight Right to the Head + Left Hook to the Head + Right Kick To the Body
Left Kick to the Body + Straight Right to the Head + Left Hook to the Head + Right Kick To the Body
Left Kick to the Inner Thigh + Straight Right to the Head + Left Hook to the Head + Right Kick To the Body

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