ne122

Hey guys, I'm about to start training in Muay Thai at Boston Muay Thai. After visiting the gym, I found out that there's going to be a lot more of cardio conditioning than I anticipated. I'm looking to get myself in better shape so I'm not behind the 8 ball and completely out of shape when I start. I was hoping someone with a lot of experience could recommend a workout schedule that involves cardio, some weight training and stretching because I'm not the most flexible person in the world. I ran track and played football all 4 years in highschool, and I'm currently running track at college now, but I know running 3 miles a day isn't going to get me in the shape I need to be, especially for muay thai. Any feedback from you guys would be greatly appreciated, thanks.

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Khun Kao

Running WILL get you in the kinda shape you need for MuayThai....

....NOT jogging! RUNNING! Don't underestimate it.

(also try skipping rope)

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

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the tick

Squats. Try 100 in a row. Feet at shoulder width. And when you get up keep the knees bend. Keep the pressure on the upperlegs. Back straight. Hands on the side of your head. Not your in your neck.

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0100

Years ago I use to train there when it was in Rever. Is Steve still the head trainer? Anyway nothing more I can add to the already good advice other than rowing. Do you have access to a row machine? If so jump on it, I call it the heart attack machine. BTW where in MA are you located? Have fun and train hard!

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Garland

Up-downs are better.

Squat down so that your knees make a 90 degree angle, back is straight...
hop into a push up position, do one push up...(or a dand "hindu" push up...which may make the whole exercise more fluid)
hop back up and do a jumping jack

or squats into jumping jacks...I forget what these are called, but they work your legs.

__________________
homo homini lupus

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Cannon_6

Recommendations: run, jump rope, and do push-ups, pull-ups, sit-ups, and squats.

I'm curious -- what track events are you competing in? Three miles/day seems a bit low for a runner.

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ne122

Yeah I have access to rowing machine at a local fitness gym that I going to now for my conditioning. I live in Haverhill, its about at 30-45 minute drive to Boston, but the train always gets me there faster.

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ne122

Just want to let everyone know that I appreciate their input and any tips I get from experienced fighters is great. To answer your question, I run sprints, 50 and 200 yard dash when i run indoor in the winter and then the 100 and 200 yard dash in outdoor. 3 miles is just part of my routine. I stretch, run my 3 miles, do my sprint drills,a lot of quick agility footwork then some weight lifting. I am already doing squats, leg curls, and dead lifts to build up my leg strength, but when you reccomend squats is there weight involved and how much?

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drummermorkul

I got tired of running myself. It began to get a little stale. I'm trying the 300 workut with my Muay-Thai. Seems to be working in the sense I'm stronger & more explosive, you just have to be careful with this regimen because of the muscle breakdown etc..but my workouts are now more fun & never the same thing twice. Still in the beginning stages so one day at a time.

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slayer31

my good buddy is a trainer there... craig grenier... look him up... hes got evil shins bro. why boston muay thai... fuckin columbia ave in boston, right near dudly street... tough area... keep ya head up and bring your A game.

__________________
Almost everything -- all external expectations, all pride, all fear of embarrassment or failure - these things just fall away in the face of death, leaving only what is truly important. Remembering that you are going to die is the best way I know to avoid the trap of thinking you have something to lose.

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Cannon_6

I was just referring to bodyweight squats... you're ahead of the game there.

You should be fine. Don't worry about the cardio kicking your butt -- it probably won't, considering the sprints and longer runs you're already doing.

The jumprope, on the other hand, might. If you don't already know how to use one, grab a light plastic or leather rope and start practicing. The heavy Thai ropes can make a total beginner very unhappy.

Good luck.

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ne122

Oh yeah I know all about columbia ave. I grew up in Southie for half of my life, living on K Street. That whole area is a tough place, not to mention west Roxbury and Jamaica Plain. Recently, I went to the Reggie Lewis center for a track meet, I'm not even outside for 5 minutes and a guy across the street rips a street sign off of the pole and shouts "you may be at the reggie lewis center, but ya in the hood now boy!" You even look at someone the wrong way and you're bound to get jumped.

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slayer31

hahah ah man it figures... im living in roxbury-crossing right now... friggen hoodrats everywhere... if you are from southie im not too worried about ya... long live it. you are going to a great gym with great trainers bro. best of luck to ya.

__________________
Almost everything -- all external expectations, all pride, all fear of embarrassment or failure - these things just fall away in the face of death, leaving only what is truly important. Remembering that you are going to die is the best way I know to avoid the trap of thinking you have something to lose.

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shark

Your fitness will improve from doing the class, dont delay starting the class to improve your fitness. You are running already so you have some base fitness, get down to the Muay Thai class and get started !!!

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