dbok1

Hello Everyone,

I’ve been on this forum for quite awhile and have seen a lot of people ask the same questions about training and routines. I have something that was put together by my old trainer Kru Sakasem: Hope this helps, this is how the Thai's train.

A typical training schedule would look something like this:

1. Fifteen minutes of rope skipping at different speeds
2. Shadow boxing for five rounds with one-minute breaks, going through all offensive attacks including fist, knees and feet.
3. Bag practice for 5 rounds using all attacks in fighters repertoire
4. 5+ Rounds of pad training. The pad holder should control speed, while striker should use all attacks as he see’s fit.
5. General exercises such as pull ups, push ups, sit ups and light weight training
6. Roadwork (running)

All phases of the workout should be controlled by a timer or bell. The last 30 seconds in each 3 minute round are executed at full power and speed.

__________________
David Bokman
Senior Instru. Under "Sakasem"
Body Arts Gym
Muay Thai & MMA
www.bodyartsgym.com
Philadelphia, PA

Khun Kao

Sakasem is da shiznit. I fought on the same card as him and Bunkerd once. That was da bomb!

That Muay Thai workout is almost identical to what I've been trained to do for years under Ajarn Kumron (Master K) and Ajarn Bumrung (Master Danny), though the day-to-day workout varies... The basic workout is pretty much standard....

Depending on the length of the workout:

15-30 minutes of Warm Ups and Stretching exercises/drills

5-10 rounds of Shadow Boxing

5-10 rounds Heavy Bag drills

5-10 rounds of Partner Drills, Pad Work, Mitt Work

3-10 rounds of Sparring (not every class)

Closing Drills, variable length and intensity depending on the day.

Also, the length of the rounds and rest periods varies, depending on what you're training for. Currently, my rounds are 5 min's in length. As I'm sure you can appreciate, I am unable to complete a full workout yet.

For instance, on Sunday of this week I went running for a little over 20 minutes right before class (2.5 mile run), trained for 7x5 min rounds (3 shadow boxing, 2 heavy bag, 2 pad drills), then finished with about 10-15 minutes of conditioning drills (predominantly abs)

Yesterday, I lifted weights before class (chest exercises), warmed up, then started class with calisthenics (push ups, crunches, squats), then did 9x5 min rounds (3 shadow boxing, 3 heavy bag, 3 pad drills) followed by 10 minutes of ab drills.

I am trying to build up to 15x5 min rounds (5, 5, & 5), with conditioning and sparring included before or after as extra.

Khun Kao

__________________
Kru Brooks C. Miller
USMTA Director of DC, MD, and VA
http://khunkao.com/

dbok1

That is definatly a good workout...and Yes you are right, the training I mentioned above is pretty much for fight prep, but at the same time that's how the Thai's train everyday of the year.

Yes Sakasem and Bunkerd are the SHIT!!!! I have trained and lived with both of them some years ago, and to this day I would say that was the best training I had ever had.

Sakasem is actually going to be doing a Seminar here in Philly in March. I know your from VA, but if your interested let me know I can give you more details.

We have talked in the past if you remember......I've been traveling alot so I haven't had much time to spend on the forums, but always glad to hear from you.

Thanks for your routine......I'm gonna have to try that.

__________________
David Bokman
Senior Instru. Under "Sakasem"
Body Arts Gym
Muay Thai & MMA
www.bodyartsgym.com
Philadelphia, PA