ATT debok1

[billywest1924]

i read your thaiboxing training routine a few pages back, can you give an example of the light weight training and and calisthenics in terms of exersises,sets & reps thanks...

[dbok1]

i read your thaiboxing training routine a few pages back, can you give an example of the light weight training and and calisthenics in terms of exersises,sets & reps thanks...

Billywest,

Thanks for reading my thread on training.......as far as light weight training is concerned in this perticular case it would be something done after training for example:

1. Grab some really light dumbbells (3-5lbs) and here is what we do, 10 side raises, 10 front raises and 10 rear delt raises. All are done with no breaks, just keep going. 3 sets of the same. If your shoulders aren't burning like hell your doing it wrong or the weight is too light.

2. Also try using the neck harness, 3 sets of 10-15 reps.

3. We also do squats with just your bodyweight but you can add dumbbells to make it harder. Keep in mind all this is done at the end of the workout.

As far as calisthenics, nothing special- moutainclimbers, various different push ups, pull ups, jumping squats, lunges...etc...etc.....Usually we do these in 30second intervals or maybe even 1 minute. About 2-3 sets of each.

Hope that is what you were looking for.

Dbok1

[billywest1924]

re:

thanks dbok, is that all you have your fighters do as far as weight training or do they do a seperate program with the more traditional lifts?

[dbok1]

thanks dbok, is that all you have your fighters do as far as weight training or do they do a seperate program with the more traditional lifts?

All fighters/students are encourage to lift weights but depending on what they are trying to accomplish will determine what kind of program they should stick too.

Me personally, I try to lift about 2-3 times a week. And pretty much do a "traditional" style of working out. I try to keep it light and keep my reps between 12-15. You don't want to be stiff when training, so keeping it light is my best advise.

[billywest1924]

re

what exercises do you recommend/are best for muay thai and what about sets?

[dbok1]

what exercises do you recommend/are best for muay thai and what about sets?

Billywest,

Personally, I think being "overall" in shape is the best for muay thai. You don't want to be "to big" as in muay thai you have to beable to move and be flexable. But to answer your question your legs have to be strong along with your upperbody. So try various different exercises as they all have benefit to them.

Each person is different and what might work for me might not for you......If you look at the Thai's, they don't weight train like us here in the states, they simply don't have the same equipment. So stick to basic's, squats, leg extentions, shoulder press's/raises. Do alot of calf work......I would do about 3 sets of each keep the reps high 10-12.