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

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Old 07-12-2009, 09:17 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 12:57 PM.
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Old 07-15-2009, 07:54 AM   #2 (permalink)
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I would do this:
Day 1
Squat-3x10
Bench Press-3x5
Row-3x5
Leg raise-3x as many as you can do

Day 2
Deadlift-3x5
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. elitefts.com 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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