While studying abroad I had the opportunity to train like a pro fighter with professional fighters. Training started sharp at 5am and would sometimes last until 8pm. Below is an example of the daily routine a professional Thai fighter goes through:. The morning sessions always started with running. Students would run between miles to start off the day. After running we would do a combination of wind sprints, running up stairs, long jumps and other callisthenic actives.
Upon returning to the school the real workout would begin. The workout was usually on the lighter side and would consist of shadow boxing, light bag work, and technique focused drills that would be practiced later in the day. The afternoon sessions were always the hardest. This was the meat and potatoes of the day's session and would usually consist of:. Every day was slightly different and coaches were always pushing you to focus on different aspects of your game.
Occasionally during this time the coaches would have us perform a strength workout. It consisted of squats, bench press, deadlifts, military presses, pull ups, push ups and various core exercises. These sessions were sometimes mirror sessions of the afternoon workouts or completely different.
Unfortunately, there is no one single formula to follow as our bodies are all different. It is surely not logical to compare a twenty year old body to a forty year old. It is also more plausible for someone who has been training for years to put in more hours at the gym compared to someone just starting in the combat sport. Ultimately, it all boils down to listening to your body.
Additionally, it is paramount to give your body the nutrition it needs. Here are some rules you can follow to avoid or reduce the risk of overtraining. It is tempting to try to emulate the full-time fighters and rev up your training frequency and intensity to their levels. But for many of them, it can take years to build up to their levels of training along with the guidance of a professional trainer.
If you are just starting out, incrementally build up the frequency at which you train. This allows you to gradually adapt to the rigours of Muay Thai without overtraining. Fools rush in. Slowly up your game rather than dive straight into the dangerous territories of overtraining. As an adult, you need a recommended hours of uninterrupted sleep everyday. Adequate sleep is also vital for muscle repair. In fact, muscles grow not when you train but rather, when you rest.
Try and make it a habit of getting sufficient and good quality sleep. The more you train, the more rest you will need. Water is vital for proper functioning of the body. If you have been training hard at the gym, you need to be getting at least litres and more of water daily. A strenuous Muay Thai training session always leads to ample perspiration. Insufficient hydration on a consistent basis can lead to chronic dehydration with effects such as fatigue, digestive disorders, joint pain, and even high blood pressure.
Coffee, tea, soft drinks, energy drinks are best avoided. Go for pure drinking water. Food is your main source of fuel. You should ensure that you are getting the right amount of energy especially when you are engaged in a high intensity sport like Muay Thai.
A balanced and nutritious diet will provide you with the energy for training and aid in muscle recovery. Sports massage or Thai massage can help to relieve the aches and sores. Start easy so you can gradually improve and reap the benefits of the compound effect!
Shadowboxing is the king of solo training methods as it can be done anywhere and you need no equipment. It allows you to warm up quickly, and a perfect way to practice proper technique and form for your Muay Thai strikes. You more often you practice specific combos the better your muscle memory and the more effective you will be in a Muay Thai fight or sparing using those previously learned combos.
Make sure you implementing proper defensive techniques like checking and leaning back, try to treat it like a real fight as much as possible. As for a shadow boxing workout the minute Muay Thai workout I posted above would be perfect. Just strike it with precision with barely any power. Now start with shadow boxing without anything and then transition to hitting something physical. Be careful not to break anything! This links to recording yourself as much as you can as the video tells no lie, you can see your problem areas and what you need to work on.
If you lost the fight why did you lose? What was the opponent doing to beat you? Are you lowering your hands too much? You should know what your problem areas are. A good method recording yourself doing a technique then youtube the perfect demonstration of that technique and then compare your video.
You will see the mistakes you are making, and know best how to correct those mistakes so you can improve your technique. However, you should know this as Muay Thai is a difficult sport, and like with everything consistent gradual progress is the best step to success!
Wrestling is a fun sport that requires special skills for safe and effective fights. Whether your goal is to become a professional wrestler or just do it for fun, you would want to have professional A wrestling mat is probably the only piece of equipment you'll need to practice wrestling, MMA, judo, jiu-jitsu, or any other combat sport you're into.
Before you buy yourself a mat, it's worth Skip to content. Before you go, check this out! All this and more will be discussed in this article.
0コメント