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Strength & Power Training Discussion of strength training as part of your MMA conditioning program.

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post #1 of 16 (permalink) Old 05-18-2009, 11:19 PM Thread Starter
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muay thai strength training

hey everyone i do muay thai everyday at home gonna sign up for a class this friday. I have been doing it for like a year now. And im wondering about the strength training schedule.

is this a good way to set it up?
i would stretch and do abs everyday.
1 workout per body part. and id do 6-8 sets of 8-12 reps.
forearms id do eveyday i do upperbody.


mon - upper body = chest(push ups) & Biceps(dumbbell curls)
tues - lower body = quads(squats) & calf(calf raises)
wed - upper body = back(pull ups) & triceps(french press)
thurs - lower body = hamstrings(runners leg) & gluts(butt squeezes)
Fri- upper body = shoulders(military press) & lower back(superman)
sat - lower body = quads(squats) & calf(calf raises)

of course ill have more diff workouts to switch every 2 or 3 weeks.

so what you guys think?
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post #2 of 16 (permalink) Old 05-19-2009, 03:36 AM
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Hi mate,

I think you have presented a good routine but many exercises are unnecessary. You have presented more of a bodybuilder routine to promote muscle mass as opposed to as strength routine for muay thai.

For strength, only use compound exercises and lifts. These include:
Squats (Back, Front and Zercher)
Deadlifts
Bench Press
Clean and Press
Pull Ups
Dips
Military Press

Isolation exercises such as Dumbbell Curls, Calf Raises and French Presses will simply build beach muscle, which isn't needed for muay thai.

Also, I think 6 days a week is too much. Split your weight training to 3 days a week and only concentrate on the compound lifts I have presented above. Lift heavy for around 6 reps, 3 sets. This way, you will be building "strength", as opposed to "mass".

Hope this has helped.
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post #3 of 16 (permalink) Old 05-19-2009, 03:45 AM
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I agree entirely with above and would add in barbell rows.

6 days is way, way too much, even without the additional Muay Thai training. a two or three day split is more optimal.
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post #4 of 16 (permalink) Old 05-19-2009, 07:49 AM Thread Starter
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ok so i would workout 3 times a week.

mon - upper body
wed - lower body
fri - upper body

does that sound right?

so basically i should do more with lifting weights and what do you mean by compound exercises like a workout that works more than 1 body part at the same time?
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post #5 of 16 (permalink) Old 05-19-2009, 03:21 PM
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No, your still thinking in terms of bodypart for one. You should read this, and do either the two or three day split.


http://www.sherdog.net/forums/f13/s-...e-read-436935/
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post #6 of 16 (permalink) Old 05-19-2009, 05:08 PM Thread Starter
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ok i looked at the 3 day and 2 day split that u linked to.

so i was thinking like do bench press and squat on mon then like dead lift and lunges right cuz thats pretty much full body workouts.

im confused
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post #7 of 16 (permalink) Old 05-19-2009, 05:38 PM
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Yes, it can be a bit of a bitch trying to work this shit out

What I would suggest would be to take one of there splits as written, such as
Day one:
Deadlift
Overhead press
Weighted pullup/chinup

Day two:
Squat
Benchpress
Bent over row

If you want you could turn this into a three day split for the week, such as
Day one:
Squat
Benchpress
Barbell rows

Day two:
Deadlift
Overhead press
pullups/chins(weighted if you like)

Day three:
Squat
Benchpress
Barbell rows

This would be a basic Bill Starr 5x5, which is linked in the FAQ. In fact that is probably the best routine for someone like you to start with. The idea is to add 5lbs a week while sticking with the above exercises and rep/set range. The link explains it very well.

It would be very much worth your while to familiarise yourself with that thread and most of the links posted in it.
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post #8 of 16 (permalink) Old 05-19-2009, 06:59 PM Thread Starter
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alright but i have been working out for quiet a while so im not just starting out. and are those the only workouts i should do that are in the 3 day split or should i incorporate some other ones and if so how often should i switch my workouts?

thanks for all the help
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post #9 of 16 (permalink) Old 05-19-2009, 08:04 PM Thread Starter
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think ima do this but man is coming up with a good workout hard.

THE BILL STARR 5x5

Monday (Perform them in this order)

1) Bench Press

2) Squats

3) Dynamic rows

Wednesday (Perform them in this order)

1) Military Press

2) Deadlifts

3) Squats

4) Pull-ups

Friday (Perform them in this order)

1) Bench Press

2) Squat

3) Dynamic Rows
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post #10 of 16 (permalink) Old 05-19-2009, 08:17 PM Thread Starter
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thanks for that link i read that 5x5 workout and i think ill follow it seems like the guy knows what hes talking bout.

the only questions is what can i do instead of bench press because i dont have a bench anymore?
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