weights routine for muay thai? - MMA Forums

redneil75 · 11-21-2009, 07:01 PM

hi guys, recently switched from a 4 day/week bodybuilding split to muay thai as my method of keeping/getting in shape. so doing muay thai twice per week, tuesday and thursday nights. looking for a weights routine suited to helping/working around this. would be 2 day per week routine. any suggestions much appreciated. never done the olly lifts before but willing to learn. thanks. neil

catonkeyboard · 04-17-2010, 03:21 AM

Quote:

Originally Posted by redneil75

hi guys, recently switched from a 4 day/week bodybuilding split to muay thai as my method of keeping/getting in shape. so doing muay thai twice per week, tuesday and thursday nights. looking for a weights routine suited to helping/working around this. would be 2 day per week routine. any suggestions much appreciated. never done the olly lifts before but willing to learn. thanks. neil

Here is a program i have used, one of the many I have designed, Ive had great results with it

2 minutes eliptical
box jumps to sprawls
dumb bell swings
weighted punches
box jumps to sprawls
dumb bell swings
weighted punches
1 minute on eliptical as fast as you can
Thats one round, repeat that 5 times

You could than follow up with some strength training, one I like to do is:

With a weight of about 95 pounds
7 bent rows(regular grip)
7 deadlifts
7 up right rows
7 power cleans
7 military presses
7 bent rows(reverse grip)
Followed immediately by a set of 6-7 pullups, use towels or preferrably ropes for grip work

Repeat this set 5-6 times.