Neck Harness
100 x 100
100 x 100
100 x 100
Neck Curl
25 x 100
25 x 75
25 x 75
Military Press 5/3/1
80 x 5
90 x 5
100 x 5
Pull-ups
Body-weight x 10
Body-weight x 10
Body-weight x 10
Squats
145 x 5
170 x 5
190 x 5
RDL
135 x 5
185 x 5
185 x 5
Neck Harness
90 x 100
90 x 100
90 x 100
Neck Curls
25 x 100
25 x 100
25 x 100
Wrestling - 1 hour
*I joined a new gym, where I will train in Muay Thai, Wrestling, and BJJ for $100 per month. I can’t beat that in my area and their hours are good (meaning, I can attend their afternoon classes since I work the night shift).
Unfortunately, I was a little disappointed with my first Muay Thai class today. The instruction, conditioning, and students weren’t nearly as good and humble as the other Thai Boxing gym I was training at. In the near future, I plan to return to the Thai Boxing gym I was going to previously. I really connected with the trainers and fighters and felt at home their.
Here is what I did today:
Muay Thai - 1 hour
Warmup consisting of: 30 seconds of pushups, 30 seconds of sit-ups, 30 seconds of planks, 30 seconds of leg raises
6 rounds of partner pad drills: various combinations
3 rounds on the heavy bag
[quote]fearnloathingnyc wrote:
*I joined a new gym, where I will train in Muay Thai, Wrestling, and BJJ for $100 per month. I can’t beat that in my area and their hours are good (meaning, I can attend their afternoon classes since I work the night shift).
Unfortunately, I was a little disappointed with my first Muay Thai class today. The instruction, conditioning, and students weren’t nearly as good and humble as the other Thai Boxing gym I was training at. In the near future, I plan to return to the Thai Boxing gym I was going to previously. I really connected with the trainers and fighters and felt at home their.
[/quote]
I am sorry for the disappointment, but I think you made a good decision overall.
[quote]Robert A wrote:
[quote]fearnloathingnyc wrote:
*I joined a new gym, where I will train in Muay Thai, Wrestling, and BJJ for $100 per month. I can’t beat that in my area and their hours are good (meaning, I can attend their afternoon classes since I work the night shift).
Unfortunately, I was a little disappointed with my first Muay Thai class today. The instruction, conditioning, and students weren’t nearly as good and humble as the other Thai Boxing gym I was training at. In the near future, I plan to return to the Thai Boxing gym I was going to previously. I really connected with the trainers and fighters and felt at home their.
[/quote]
I am sorry for the disappointment, but I think you made a good decision overall.
[/quote]
I agree, I think I made a good decision, too. I really enjoyed the Wrestling class. I am going to be able to train more and save money while doing so.
Neutral Grip DB Bench Press
55 x 5
65 x 5
70 x 5
Weighted Pull-ups
(Body-weight + 25lbs) x 5
(Body-weight + 35lbs) x 5
(Body-weight + 45lbs) x 5
Kroc DB Rows
55 x 20
70 x 20
95 x 20
Neck Harness
90 x 100
90 x 100
90 x 100
Neck Curls
35 x 50
35 x 30
35 x 30
Fingertip Pushups
Body-weight x 10
Body-weight x 10
Body-weight x 10
Hex DB Holds
30 x 30 seconds
30 x 40 seconds
30 x 20 seconds
Knuckle Pushups
Body-weight x 10
Body-weight x 20
Body-weight x 20
Heavy Bag
10 minutes with an emphasis on the left hook
1 hour of Muay Thai
2 minutes of shadow boxing, 20 pushups, 20 sit-ups, 20 squats, and 2 minutes of shadow boxing
20 minute circuit consisting of 20 stations (1 minute at each station): footwork drill, dummy lift, sprints with partner resistance (band), box jumps, kettle bell squats, kettle bell reverse lunges, plyometric pushups with medicine ball, medicine ball twist, burpees with medicine ball, right middle kick on heavy bag, head movement (similar to the ball Tyson used for his head movement), boxing on the heavy bag, double end bag, jab-cross on tennis ball which moves away from you and towards you, left cross on cross/uppercut bag, uppercuts and uppercut bag, three punch combos on combo bag
1 round of right middle kicks
1 round of left middle kicks
1 round of left and right middle kicks
1 round of fast right middle kicks
…
1 hour of Wrestling
Warm-up
Drills/Techniques
Shark Attack (sparring)
Deadlifts
255 x 3
290 x 3
330 x 3
Military Press
85 x 3
95 x 3
110 x 3
T Bar Rows
2 plates x 5
3 plates x 5
3 plates x 5
Neck Harness
90 x 100
90 x 100
90 x 100
DB Hex Holds
30 x 30 seconds
30 x 30 seconds
30 x 30 seconds
1 hour of Muay Thai
1 minute of knees and 20 pushups, 20 sit-ups, 20 squats
1 minute of knees and 20 pushups, 20 sit-ups, 20 squats
6 rounds of holding pads
6 rounds of pad work
4 rounds of defensive drills (catching middle and teep kicks)
1 hour of Muay Thai
20 pushups, 20 sit-ups, 20 squats
2 minutes of burpees
6 rounds of holding pads
6 rounds of pad work
4 rounds of defensive drills (catching middle and teep kicks)
Squats 5/3/1
155 x 3
180 x 3
200 x 3
Weighted Pull-ups
(Body-weight + 25lbs) x 5
(Body-weight + 45lbs) x 5
(Body-weight + 50lbs) x 5
Neck Harness
90 x 100
90 x 100
90 x 100
Gripper
150 x 50
150 x 50
Deadlifts
275 x 5
310 x 3
345 x 1
Military Press
90 x 5
100 x 3
115 x 1
Neck Curls
35 x 35
35 x 35
35 x 35
Neck Harness
90 x 100
90 x 100
90 x 100
DB Hex Holds
30 x 30
30 x 30
30 x 30
DB Reverse Wrist Curls
40 x 30
40 x 30
40 x 30
Thai Boxing - 1 hour
10 minutes of running using 3lb dumbbells followed by 50 pushups
1 round (4 minutes) of jab-cross using 3lb dumbbells followed by 30 seconds of rest consisting of 20 pushups
1 round (4 minutes) of knees using 3lb dumbbells followed by 30 seconds of rest consisting of 20 pushups
50 teep kicks each side on the wall using 3lb dumbbells
50 teep kicks alternating each side on the heavy bag using 3lb dumbbells
50 knees on the heavy bag using 3lb dumbbells
10 middle kicks each side on the heavy bag using 3lb dumbbells
200 jab-cross, 100 hooks, 100 uppercuts using 3lb dumbbells
2 rounds of holding pads
1 round (4 minutes) of pad work: jab-cross, jab-cross, and two left middle kicks and two right middle kicks. Final two minutes consisted of ten jab-crosses followed by two left middle kicks and two right middle kicks
2 rounds of holding pads
2 rounds (4 minutes each) of pad work consisting of 20 left middle kicks, 20 right middle kicks, 20 teep kicks on each side, 20 knees each side, 20 jab-crosses, and various combinations
Thai Boxing - 1 hour
10 minutes of running
1 round (4 minutes) of the following: 20 jumping jacks, 20 squats, 20 pushups, 20 sit-ups
1 round (4 minutes) consisting of: 50 left middle kicks and 50 right middle kicks on the heavy bag
6 rounds (4 minutes) of partner drills focusing on counters: left inside middle kicks-left outside middle kicks, countered by right cross, left hook, right middle kick
At the end of each round focusing on the partner drills listed above, I did 20 pushups during the 30 seconds of rest between rounds
1 round (4 minutes) of holding the heavy bag for partner who delivered 50 left middle kicks and 50 right middle kicks on the heavy bag
1 round (4 minutes) of 50 left middle kicks and 50 right middle kicks on the heavy bag
IMO using 3lbs of weight while striking is doing you a disservice. You’re not going to fight with 3lbs gloves ( depending on the organization you fight for 8oz -12oz). If you want to work your punching mechanic’s muscle endurance you should add volume instead of weight. (16oz sparring gloves max). Adding heavy weight can alter your form and timing by applying weight on the wrong muscles.
This video talks about the same concept but I hope Tumminello explains it better than I did
Squats
170 x 5
190 x 3
215 x 3
DB Bench
60 x 5
70 x 3
80 x 3
Neck Curls
35 x 50
35 x 50
35 x 50
Neck Harness
90 x 100
90 x 100
90 x 100
DB Hold
95 x 45 second hold
95 x 45 second hold
95 x 45 second hold
DB Reverse Wrist Curls
45 x 25
45 x 25
45 x 25
Neck Harness
90 x 100
90 x 100
90 x 100
Neck Curls
35 x 50
35 x 50
35 x 50
Gripper
150 x 50
150 x 50
150 x 50
Fingertip Holds
30 seconds
30 seconds
30 seconds
Deadlifts
245 x 5
280 x 5
320 x 5
Military Press
80 x 5
95 x 5
105 x 5
Weighted Pull-ups
(Body-weight + 45bs) x 5
(Body-weight + 70lbs) x 3
(Body-weight + 70lbs) x 3
Neck Curls
35 x 60
35 x 60
35 x 60
Neck Harness
100 x 100
100 x 100
100 x 100