Thai Boxing, Judo, and 5/3/1

Bigger Stronger Leaner
1

I am starting a training log and hope to gain some insight from some of the more experienced fighters and recreational athletes.

Current stats:

Age - 28
Height - 6’0 feet
Weight - 189lbs

Thai Boxing - 2 months of training
Judo - 2 months of training
Boxing - 6 months of boxing and sparred approximately 5 times
Compound lifts - 2 years

Best Lifts:

Deadlifts - 420lbs x 1
Squats - 335lbs x 1
Neck Harness - 90lbs x 70

Ideal Training Template:

Thai Boxing - 3 days a week
Judo - 2 days a week
5/3/1 - 1 day a week

2

1 hour of Thai Boxing

  • Warmup (10 minutes of running)

Note: Each round consist of 4:00 minutes and 30 seconds of rest consisting of either push-ups, knees, or fast jab-cross

  • 1 round of jab-cross using 3lb weights
  • 1 round of knees using 3lb weights
  • 50 teep kicks each leg using 3lb weights
  • 50 teeps kicks each leg using 3lb weights on the heavy bag
  • 100 fast punches (jab-cross)
  • 2 rounds of the following combination: Jab. Jab-cross. Cross-hook.
  • 20 middle kicks with each leg using a resistance band attached to each leg
  • 20 middle kicks with each leg without resistance and without weight
  • 30 fast middle kicks with each leg
  • 2 sets of 30lb dumbbell lunges x 12
  • 1 set of 30lb dumbbell split squats x 12
  • Walking Spider Man Pushups
3

You need to lift more than once a week.

4

[quote]krazylarry wrote:
You need to lift more than once a week. [/quote]

It’s been hard to add in a second day of 5/3/1. I’d like to add in squats, but, I know recovery is going to be an issue. I recover better from deadlifts. Any tips?

5

Are these formal classes or informal training sessions?

What days are you training? You definitely need to fit in another day of S&C, one isn’t going to cut it.

6

[quote]BushcraftAl wrote:
Are these formal classes or informal training sessions?

What days are you training? You definitely need to fit in another day of S&C, one isn’t going to cut it.

[/quote]

The Thai Boxing lessons are private and semi-private training. As for Judo, it is in a class setting (lots of randori, newazi, and drilling).

Since I am a LEO, my schedule is all over the place because my schedule rotates every week and I work night shifts. For instance, this week I have Saturday, Sunday, and Monday off. Next week I have Sunday and Monday off. And the following week, I have Sunday, Monday, and Tuesday off.

As for which days I am training, it depends on my work schedule. I usually get in 2 days of Thai Boxing and 1-2 days of Judo and 1 day of 5/3/1 strength training.

I am going to add another lifting day, so it will look like this:

Deadlifts 5/3/1
Press 5/3/1
Pullups 3 x 10

Squats 5/3/1
Bench 5/3/1
Rows 3 x 10

Ideally, this is what this week will look like, but, it all depends on what happens at work:

Monday - Thai Boxing

Tuesday - Deadlifts/Press and accessory work (neck and grip)

Wednesday - Judo (I am working an early morning shift, so, I can make the evening class)

Thursday - Off

Friday - Squats/Bench and accessory work (neck and grip)

Saturday - Judo

Sunday - Thai Boxing

7

Did you ever try the 5/3/1 program where all the accessory work is bodyweight exercises only? Considering the beating you’re going to be putting your body through doing multiple sessions of martial arts a week (trust me, been there done that got the nagging injuries to prove it) it will still give you some S

8

What is your goal?

9

[quote]BushcraftAl wrote:
Did you ever try the 5/3/1 program where all the accessory work is bodyweight exercises only? Considering the beating you’re going to be putting your body through doing multiple sessions of martial arts a week (trust me, been there done that got the nagging injuries to prove it) it will still give you some S[/quote]

I never did, but, that could be an option. Maybe something like this:

Deadlifts 5/3/1
Press 5/3/1
Pull-ups

Squats 5/3/1
Neutral Grip DB Press 5/3/1
Dips

10

[quote]FightinIrish26 wrote:
What is your goal?[/quote]

My goal is to have my first amateur Thai Boxing fight in a year and a half. Obviously, when I enter a training camp before my first fight, I plan to stop lifting and stop Judo. As for now, my goals are to train in Thai Boxing, Judo (this is the most beneficial martial art for my profession), and lift (primary interest in the deadlift, squat, neck, and grip).

11

1 hour of Thai Boxing

Warm-up:

  • 15 minutes of running
  • 50 pushups

Skills Training

  • 1 round jab-cross (3lb weight in each hand)
  • 1 round knees (3lb weight in each hand)
  • 50 teep kicks each leg (3lb weight in each hand)
  • 50 teep kicks each leg on the heavy bag (3lb weight in each hand)
  • 200 fast jab-cross
  • 30 middle kicks each leg on the heavy bag (3lb weight in each hand)
  • 50 knees each leg on the heavy bag
  • 4 rounds of pad work (elbows, teep kicks, jab-cross-hook, middle kicks, and knees)

Finisher

  • 50 sit ups
  • 30 middle kicks

Please note

  • All of the rounds are 4:00 minute rounds and rest is 30 seconds. The 30 seconds of rest consists of either pushups or shadow boxing.
12

I would put the lifts the day after your judo days…

Keep your muscles fresh and attentive for the skill sport… not to say compound lifts don’t require skill

13

[quote]Jarvan wrote:
I would put the lifts the day after your judo days…

Keep your muscles fresh and attentive for the skill sport… not to say compound lifts don’t require skill
[/quote]

I tend to agree. I sort of schedule my boxing days first, and then my lifting days around that. I’ve found that I can box after leg day, but after upper body day, I’m useless and slow and prone to injury.

14

[quote]fearnloathingnyc wrote:

[quote]BushcraftAl wrote:
Are these formal classes or informal training sessions?

What days are you training? You definitely need to fit in another day of S&C, one isn’t going to cut it.

[/quote]

The Thai Boxing lessons are private and semi-private training. As for Judo, it is in a class setting (lots of randori, newazi, and drilling).

Since I am a LEO, my schedule is all over the place because my schedule rotates every week and I work night shifts. For instance, this week I have Saturday, Sunday, and Monday off. Next week I have Sunday and Monday off. And the following week, I have Sunday, Monday, and Tuesday off.

As for which days I am training, it depends on my work schedule. I usually get in 2 days of Thai Boxing and 1-2 days of Judo and 1 day of 5/3/1 strength training.

I am going to add another lifting day, so it will look like this:

Deadlifts 5/3/1
Press 5/3/1
Pullups 3 x 10

Squats 5/3/1
Bench 5/3/1
Rows 3 x 10

Ideally, this is what this week will look like, but, it all depends on what happens at work:

Monday - Thai Boxing

Tuesday - Deadlifts/Press and accessory work (neck and grip)

Wednesday - Judo (I am working an early morning shift, so, I can make the evening class)

Thursday - Off

Friday - Squats/Bench and accessory work (neck and grip)

Saturday - Judo

Sunday - Thai Boxing[/quote]

The key thing here is to be adaptable over all else. I’m a reporter, so my schedule is consistently odd and the hours vary.

Most times, my schedule is like this:
Monday: Lower body 5/3/1
Tuesday: Off
Wednesday: Boxing
Thursday: Light Boxing + Roadwork
Friday: Boxing
Saturday: Upper body lift 5/3/1
Sunday: Off

Sometimes though I go to boxing on Mondays when I can, so then I lift lower body Tuesday, take Weds or Thurs off, and continue from there. Other times I change all of it around if I have something to do on Friday night, or Saturday - those days, I might box on Weds and Thurs, then lift Friday.

You do what you have to to get where you want to be.

Also, I do 5/3/1 twice a week, but only one lift. So instead of a three-week-on, one-week deload cycle, I do it over six weeks and rarely deload. It works well for me. You can see the rest in my log, which I know you’re already aware of.

15

Deadlifts 5/3/1

230 x 5
265 x 5
300 x 5

Press 5/3/1

70 x 5
85 x 5
95 x 5

Neck Harness

90 x 100
90 x 100
90 x 100

16

[quote]fearnloathingnyc wrote:

[quote]BushcraftAl wrote:
Did you ever try the 5/3/1 program where all the accessory work is bodyweight exercises only? Considering the beating you’re going to be putting your body through doing multiple sessions of martial arts a week (trust me, been there done that got the nagging injuries to prove it) it will still give you some S[/quote]

I never did, but, that could be an option. Maybe something like this:

Deadlifts 5/3/1
Press 5/3/1
Pull-ups

Squats 5/3/1
Neutral Grip DB Press 5/3/1
Dips[/quote]

Do you have the book? He has a very good routine in there with BW exercises only as an accessory. Why dumbbells for bench and not barbell?

17

Squats 5/3/1

140 x 5
160 x 5
180 x 5

One Arm Neutral Grip DB Press

55 x 5
65 x 5
70 x 5

Neck Harness

90 x 100
90 x 100
90 x 100

Neck Curls

25 x 40
25 x 40
25 x 40

DB Holds

95 x 40 seconds
95 x 50 seconds
95 x 40 seconds

Plate Pinches

30 x 40 seconds
30 x 40 seconds
30 x 60 seconds

18

[quote]BushcraftAl wrote:

[quote]fearnloathingnyc wrote:

[quote]BushcraftAl wrote:
Did you ever try the 5/3/1 program where all the accessory work is bodyweight exercises only? Considering the beating you’re going to be putting your body through doing multiple sessions of martial arts a week (trust me, been there done that got the nagging injuries to prove it) it will still give you some S[/quote]

I never did, but, that could be an option. Maybe something like this:

Deadlifts 5/3/1
Press 5/3/1
Pull-ups

Squats 5/3/1
Neutral Grip DB Press 5/3/1
Dips[/quote]

Do you have the book? He has a very good routine in there with BW exercises only as an accessory. Why dumbbells for bench and not barbell?[/quote]

I don’t have the book.

I just prefer dumbbells over barbells for range of motion.

19

If you want to follow the 5/3/1 program, get the book. It’ll also explain why dumbbells are better for accessory work than your main lift.

20

Judo - 1 hour

Dynamic warm-up, break-falls

Technical drilling - Pins

Newaza - 2 x 5 minute rounds

Technical drilling - O Gashi