I asked my trainer for a program that would mix well w/my Muay Thai. He suggested the following full body workout 3x a week.
Please take a look and let me know what you guys think.
He said the program is for endurance not size.
bench press 3x8
military 3x8
upright row 2x10
lat raise 2x15
bent over row 2x12
squat 3x20
leg ext 2x15
leg curl 3x15
reverse curl 2x25
shrug 3x12
Is this all in one workout? Are you supposed to arbitrarily pick a weight? Personally I would ask him to justify every exercise and rep range. That is what I would do with everybody, no matter the program, not just him.
G’day,
Personally I reckon you’d be doing too much with that sort of workout, especially in conjunction with your muay thai training. If it’s muscular endurance and/or conditioning you’re looking for as a complement to your 8 weapons of MT, I’d personally reccommend lots of squats, dips, dumbbell swings, pullups, deadlift variations, no more than twice a week. Major compound movements moving your entire body through a plane of motion will do more for you than reverse curls, leg extensions and shrugs. That’s been my experience after more than a few years in kyokushin karate.
Best of luck to ya mate.
I have been doing ( and teaching) full body programs for years and I always advocate mixing up the rep schemes and exercises so that about half of the workout is basic compound movements, ie, squats, bench, rows, presses ( think “strength” and the other half are more isolation-adjunct movemements ( think “bodybuillding”) Then the next workout, this is reversed, so that oyou are never quite doing the same thing.
I can go into more detail if needed
Let me know
[quote]Keith Wassung wrote:
I have been doing ( and teaching) full body programs for years and I always advocate mixing up the rep schemes and exercises so that about half of the workout is basic compound movements, ie, squats, bench, rows, presses ( think “strength” and the other half are more isolation-adjunct movemements ( think “bodybuillding”) Then the next workout, this is reversed, so that oyou are never quite doing the same thing.
I can go into more detail if needed
Let me know[/quote]
Please do so Keith !!
I have been doing CW’s TBT workouts for the past two weeks and think they are great. I am concentrating on learning the compound lifts at the moment so my other exercises are mainly things for prehab. So my basic routine looks something like MWF of Squats/deadlift, Bench/Row, Chinup/Shoulder press. One week i will do squats Monday and Friday, Deadlift on wednesday. The next week I will do deadlifts twice and squats once - same goes for the other lifts. Sets/Reps are depending how I feel but usually stay in the 6-12 range. I know it’s pretty basic and not following CW’s program to the letter but for me at this point in training (just getting back into it) it’s working.
-Dave
iluminatae,
What kind of prehab stuff are you doing?
rappan
Everything Mike Robertson talks about in his articles. lol
All his shoulder/rotator cuff stuff, his special back prehab stuff…there is a ton of info on this kind of injury prevention.
My workouts take me about 2 hours total. 15 min warmup on a bike, 15 minutes of stretching, 1 hour of training, 15 min of prehab, 15 min of stretching…
I am an older fella late 30’s who has a history of sports related injuries so I can’t go balls out with weights without doing this stuff.
-Dave
I’ve seen his shoulder stuff, but are his back articles on here? I just bought S. McGill’s back performance book, waiting for it in the mail, can’t wait of course.
rappan
Dave,
forgot one more question. What’s your stretching routine, can you suggest a good one?
rappan
Hotjosh74, for muscular endurance and/or conditioning I would suggest “The next big three” by Chad Waterbury: compound exercises 2 times per week (for ex. monday, thursday). In my opinion this is the ideal program for you that practice Muay Thai many times per week. You get stronger and loose fat without overtraining.
Have a good time !
Luca
rappan - I dont really have a routine per say. I just stretch everything.
-Dave
For stretching do a search for Ian King’s “Lazy Man’s Guide to Stretching”.
Thanks for the tip fellas. I did this workout for the first time yesterday. Took me about an hour and a half.
It’s way too much work and it’s slightly unbalanced. Try to cut it down to 16 sets at most, you should be able to get out of the gym in under an hr.
I’d suggest:
Power Clean 5 x3 sets
Bench Press 6-8 x2
Squat 12-15 x3
Pull Ups * x2
Shoulder Pr 8-10 x2
Deadlift 6-8 x2
The wrkout you’re doing right now is just going to grind you into the ground. Great if you’re trying to lose weight but muay thai sessions are catabolic enough as they are, you’d be wanting to increase speed & strength right?
[quote]Sxio wrote:
It’s way too much work and it’s slightly unbalanced. Try to cut it down to 16 sets at most, you should be able to get out of the gym in under an hr.
I’d suggest:
Power Clean 5 x3 sets
Bench Press 6-8 x2
Squat 12-15 x3
Pull Ups * x2
Shoulder Pr 8-10 x2
Deadlift 6-8 x2
The wrkout you’re doing right now is just going to grind you into the ground. Great if you’re trying to lose weight but muay thai sessions are catabolic enough as they are, you’d be wanting to increase speed & strength right?
[/quote]
Yea speed, strength, and flexibility. So the above workout 3X a week is a full body workout. But would it help my endurance?
I know that in any sport conditioning will push you over the top. martial arts in general is very stressful on the body, so you will have to be careful, but the addition of ropework and body weight GPP rounds would not hurt.
Good luck and hope to see you in Thailand.
WIll42