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


Old 07-12-2009, 08:17 PM   #1 (permalink)
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work out for beginners

i have recently joined a muay thai club and i do 2 days traing tue & thu each session lasts about 1 hour 1/2 i will also do 2 mile jog before i go. but i want to bulk up with muscle and get a much more toned physique how would i go about this?

Last edited by Slamster : 07-18-2009 at 11:57 AM.
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Old 07-15-2009, 06:54 AM   #2 (permalink)
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I would do this:
Day 1
Bench Press-3x5
Leg raise-3x as many as you can do

Day 2
Standing Over Head Press-3x10
Chin up-3xas many as you can do
Wood chops 3 x15-20

Do these every other day(ie Day1, rest, Day2, rest etc). Pick a weight that you can do easily for the prescribed reps, so if you can bench 135 for 5 use 115. add 5 lbs a week. BEFORE you do anything, learn proper form for each lift. is one of the better sites for this. Be careful about asking people at the gym for form advice as 9 out of 10 gym goers are retarded and/or mislead. I would also read the sticky on top of this sub forum ,it is dead on. After you've done this for a while switch too one of the programs on the sticky, the 5x5 I have had success with. The cardio from the muay thai should handle the "toning". I am by no means any kind of expert, this is just what I've seen work for myself and others.
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