1. Conditioning
a. Cardio
b. Muscle Strengthening
c. Endurance
2. Stretching
Muay Thai Workout Steps
1) Shadow Box with only punches for 1 minute at low intensity and then 3 more minutes and high intensity for a total of 4 minutes. Do 2 rounds of this with a 1 minute break. Shadow boxing is when you are punching and kicking the air.
Left Straight, Right Straight
Left Hook, Right Hook, Left Hook
Left Hook, Right Hook, Left Hook, Right Straight
Left Hook, Right Hook, Left Hook, Right Upper Cut
Jab, Right Straight, Left Straight, Right Upper Cut
2) Hit focus mits with punches for 3 minutes. Do 2 rounds of this with a 1 minute break. It is best to have a partner for this. An alternative to this if you don't have a partner or focus mits is to hit the air again. However, this time try to imagine different spots that you are targeting in the air.
3) Do Thai Pad strikes (Kicks, knees, and shins) for 3 minutes. Do 2 rounds of this with a 1 minute break in between rounds. If you do not have a partner or Thai Pads, feel free to kick the air with this.
4) Bring it all together with Heavy bag strikes for 3 minutes. Do 2 rounds of this with a 1 minute break. If is recommended that you have a heavy bag for this, but if you have to you can punch/kick the air again.
5) Jump rope for 3 minutes at moderate intensity to help cool down.
Muscle Strengthening
1. UPPER BOY
A. GRAPPLING CIRCUIT
6 sets 8 reps 60 second rest in between
- bent over row
- upright row
- military press
- good morning
- split squat L and R
- squat and push press
- straight leg dead lift
B. STRIKING WORK OUT
15 rounds(1 round is !minute) or 5 sets
30 sec for each 2 then 30 second jog w/hands up then proceed to the next 2 exercises
- shakers
- superman
- hooks
- pummels
- punches
- quasimdos
- birdies
- uppercuts
C. PLYOMTERIC CHEST WORK OUT
upper body plyometrics
- push clap
- drop down
- cross over
- staggered push up
8-10 reps 3 sets
stop when you slow down or it already hurts
2. CORE
3. LOWER BODY
