I need your help guys! I started doing muay thai 3 weeks ago and I noticed that after my session, my whole body hurts. hurts like after weight training. the problem is i couldn’t make a schedule for bodybuilding when my body is still recovering from muay thai.
i hit one muscle a day.
I’m still having trouble recovering, should i just keep doing this until my body gets accustomed to this?
you’re only doing muay thai 2x a week and having a hard time recovering? You need to eat better bro. A LOT better.
more protein, carb up b4 and after training.
If bodybuilding is a priority to you then I DEFINITELY wouldn’t do legs before your thai boxing days, you want to have them as far away as possible.
if that is your six day split I would have it more like
That is a lot to jump into. I do kali 2x a week and i lift the other 4. I take one day off. Some times I run or bike on the days of martial arts. I am in my 3rd month now and it’s going pretty great. Just work up to it slowly. As you do it ease into the harder workouts. It all comes in time and shit there is no reason to get crazy. Remember you can workout for three months light, or sit on your ass for three months recovering from injury.
Oh yeah, and if you can. start icing places that hurt for about 20 minutes no more then that and no more then twice a day. that will help keep injury down.
[quote]Xen Nova wrote:
you’re only doing muay thai 2x a week and having a hard time recovering? You need to eat better bro. A LOT better.
[/quote]
If he has an old school coach I could see how its affecting him. Not saying he can’t do both, but I know there is a teacher near my area who is brutal on his students as far as conditioning goes… Lots of long runs, etc… Those aren’t exactly anabolic.
I just started martial arts too, it’s MUCH more demanding than I had ever imagined.
I lift on tuesday (legs), wednesday (chest/tris/shoulders/forearms) and friday (back/shoulders/forearms). Also train MMA 8 hours a week (muay thai, boxing and CSW)
I almost burned out at the beginning (4-5 weeks ago) but I adjusted by eating about 800 more calories daily, started supplementing with multivitamins and mega-dosing fish oils.
Typically, after lifting I’ll take 2 scoops whey + 10g BCAA’s + 5g creatine + 15g glutamine. It really makes a huge difference you can pretty much feel your muscles recovering with all the amino acids.
Don’t wait for your body to adapt, instead adapt your nutrition.
Good luck
You train combat submission wrestling?
where do you train?
Montreal, Quebec. It’s called Sparmax.
I really like CSW it feels more complete than BJJ, judo and regular wrestling. Plus I train with a couple guys that are in the UFC circuit like Derek Gauthier.
What kind of shape where you in before you started?
I went to train in Thailand and lost 30lbs in the FIRST MONTH alone!!
[quote]Xen Nova wrote:
you’re only doing muay thai 2x a week and having a hard time recovering? You need to eat better bro. A LOT better.
more protein, carb up b4 and after training.
If bodybuilding is a priority to you then I DEFINITELY wouldn’t do legs before your thai boxing days, you want to have them as far away as possible.
if that is your six day split I would have it more like
you are right about leg days! arg! but i think i’m constantly recovering quicker than before. the 2 hour hard cardio that we do is the one that’s killing me.
my nutrition is in check i just increased my carbs for the day i’m training only.
[quote]ronin45 wrote:
That is a lot to jump into. I do kali 2x a week and i lift the other 4. I take one day off. Some times I run or bike on the days of martial arts. I am in my 3rd month now and it’s going pretty great. Just work up to it slowly.
As you do it ease into the harder workouts. It all comes in time and shit there is no reason to get crazy. Remember you can workout for three months light, or sit on your ass for three months recovering from injury.Oh yeah, and if you can. start icing places that hurt for about 20 minutes no more then that and no more then twice a day. that will help keep injury down. [/quote]
thank you for your advice and concern. I’m getting the hang of it and i was looking at people around me and saw that they do about 50 % intensity on the first hour and save the last 50% the next.
i think they try to copy the ring fights when a fighter doesn’t go all out in the first few round and runs out of gas.i learned that it is totally different from bodybuilding when less time but 110% intensity is applied.
after the 2.5 hours of hard cardio we hit the pads and bags with high intensity and accuracy is always corrected. they told me that when you are tired, your form is incorrect and the trainers can distinguish the fighters from talkers.
[quote]kmcnyc wrote:
What kind of shape where you in before you started?
[/quote]
I’m the same as my picture in my avatar but 5 lbs lighter.
I gained it back when i fixed my nutrition on my muay thai days.
[quote]Kataklysm wrote:
Montreal, Quebec. It’s called Sparmax.
I really like CSW it feels more complete than BJJ, judo and regular wrestling. Plus I train with a couple guys that are in the UFC circuit like Derek Gauthier. [/quote]
Very nice I’m going to start training in January with Erik Paulson and Josh Barnett at CSW in Fullerton, CA. I agree, the submission game feels more applicable to MMA. They often integrate a lot of striking into their subgrappling so that you’re used to having strikes thrown and not just a guard player that doesn’t realize you WILL get hit in the face. My standup will be good with my thaiboxing background so i’m just hoping to improve with the CSW training and catch wrestling they teach… I’ll be trying to get some privates at 10th planet simultaneously as well.
[quote]Matty_79 wrote:
ronin45 wrote:
That is a lot to jump into. I do kali 2x a week and i lift the other 4. I take one day off. Some times I run or bike on the days of martial arts. I am in my 3rd month now and it’s going pretty great. Just work up to it slowly.
As you do it ease into the harder workouts. It all comes in time and shit there is no reason to get crazy. Remember you can workout for three months light, or sit on your ass for three months recovering from injury.Oh yeah, and if you can. start icing places that hurt for about 20 minutes no more then that and no more then twice a day. that will help keep injury down.
thank you for your advice and concern. I’m getting the hang of it and i was looking at people around me and saw that they do about 50 % intensity on the first hour and save the last 50% the next.
i think they try to copy the ring fights when a fighter doesn’t go all out in the first few round and runs out of gas.i learned that it is totally different from bodybuilding when less time but 110% intensity is applied.
after the 2.5 hours of hard cardio we hit the pads and bags with high intensity and accuracy is always corrected. they told me that when you are tired, your form is incorrect and the trainers can distinguish the fighters from talkers.
[/quote]
Ya that sounds pretty old school as someone above pointed out…
And yes 110% all the time. And they can distinguish between the fighters and the talkers because the fighters will dig deep and just do it. Even if they hurt. Doesn’t matter… people forget yes fighting fucking hurts.
The biggest part about training is You don’t have to like it but you have to do it. I really hate training sometimes and I’d love to skip days but if I want to be better I can’t.
but anyway… I think the key here is in your nutrition…
Imo get a protein shake in b4 training, and like 50-75 grams of carbs (i use waxy maize) as well. If you mix some BCAA’s in your gatorade or something do that too… I like to keep a mix of just ice cold water and a mix of BCAA’s/gatorade/protein (or use Surge thats pretty damn ideal) so I can sip on both and stay hydrated for super long training sessions like that. I figure marathoners do it, there has to be something to it. That helps me a lot, because sometimes i can’t seperate my training like I want to and I have to go from running to lifting to thaiboxing for 3hrs. So I understand where your coming from.
Carbs carbs carbs man and get your BCAA’s these both really help your body to not feed off of your muscles for energy…
Your post workout nutrition is going to effect how much you recover a LOT so don’t forsake that either. I know I get out of the gym late but I still try to have a protein shake in the car, drive home, have another shake, eat, and then have one b4 bed… sometimes i can only down 1/2 of it but i drink the rest when i wake up at night or something.
You’ll be surprised how much that REALLY helps you the next day.
[quote]Xen Nova wrote:
Kataklysm wrote:
Montreal, Quebec. It’s called Sparmax.
I really like CSW it feels more complete than BJJ, judo and regular wrestling. Plus I train with a couple guys that are in the UFC circuit like Derek Gauthier.
Very nice I’m going to start training in January with Erik Paulson and Josh Barnett at CSW in Fullerton, CA. I agree, the submission game feels more applicable to MMA. They often integrate a lot of striking into their subgrappling so that you’re used to having strikes thrown and not just a guard player that doesn’t realize you WILL get hit in the face.
My standup will be good with my thaiboxing background so i’m just hoping to improve with the CSW training and catch wrestling they teach… I’ll be trying to get some privates at 10th planet simultaneously as well.[/quote]
Yeah CSW translates directly to the MMA game, I tried BJJ before and liked it but I felt it didn’t match well with a striking art, I mean, you kind of have to adapt BJJ to your striking, whereas CSW seems designed to make you more complete all around.
What I like about my gym is that you spend about 90% of your time sparring, and there’s no better way to learn CSW than getting knocked the fuck out by a much more experienced fighter.
Edit: Actually that’s true for just about any full-contact art.
Is there any gear at all or is it pretty much bare knuckled?
I train CSW bare-knuckled most of the time unless we’re doing real sparring. Using mouthpiece+jackstrap tho, my first 5 sessions or so I got my balls seriously fucked by accidental knees or kicks. Best investment ever.
This is similar to my training routine but without the Jiu Jitsu . . .
I think you just need to reevaluate your diet, you probably need to eat more/get in more protein and carbs to fuel the extra activity. Your body will adjust to it.
Getting used to the training is tough. I know i’m going to have a hard time jumping back into it when i get over my knee injury (1 month of not training).
To answer the question from the OP, you shouldn’t be doing any isolation exercises. Think about how Muay Thai requires complex movements, you should be doing compound exercises. My fight weight is 165, so I maintain around 170 or 175 when training. I am used to being 190 for BB, but I can still push the same numbers I used to even though I might be 15 or 20 lbs lighter. Keep your strength up by doing high weight/low reps with your routine.
Work the deadlifts, powerlifts, snatches, every type of squat you can think of. Diet should include a good amount of carbs (not excessive) to keep you fuelled for your Muay Thai/cardio/recovery etc. Keep a consistent routine that challenges you, but doesn’t destroy your gains in the process.
Stretch often, everyday if you can. Take the time to do it and research how to do it properly. Best thing you can get for yourself is a foam roller, I’ve said that in a number of posts but its the best thing for injury prevention and limbering up.
Also you should try and mimic the intensity of a three round fight, I hear what you are saying about saving your energy but that means you’re at 50% all the time. Train to be 100%. Look at dudes like Ramon Dekkers or Kevin Ross, those guys finish it fast because they train HARD. Incorporate HIIT into your cardio routine and training.
Sorry for the long post, let me know if I can help you out. Good luck with your training. Cheers