Good 1hr striking workout?
Here's what i'm doing so far, every other day, weaving it in between lifting:
15 min shadow boxing
5 min rest
Five 3 min rounds of bag work with 1 min rest in between
20 Min with bag focusing on individual blows and strikes
Is that decent enough? I'm all by myself so no thai pads or clinching...
Muay Thai Institute Beginner's Rounds:
You can do this stuff alone, by the way.
05.45 Wake Up
06.00 Start Jogging (20 - 30 Minutes)
- Warm up : Jump with the ropes 15 mins.
- Shadow Boxing (3 Rounds)
- Sand Bag (3 Rounds)
- Pad Work (2 Rounds)
---------------------Break 5 Mins----------------------
- Training Punching; 2 rounds
- Training Kicking; 2 rounds
- Training Knee; 2 rounds
- Training Teeping; 2 rounds
---------------------Break 5 Mins----------------------
- Sit up (50 Times/Set ; 2 Sets)
- Chin up (10 Times/Set ; 2 Sets)
- Push up (30 Times/Set ; 2 Sets)
Replace Thai Pad training with sets on the bag. You can get a good 2 and a half hours doing that set. If you can't do chin-ups, work your legs by doing monkey jumps or squats.
Also, at the end of your work out, do as many "x" as you can in one minute. Example, do as many teeps as you can in 1 minute without stopping.
It is harder than it sounds. Do that both sides for as many techniques as you want.
Drop the 5 min break after shadowboxing. 1 minute, sure, but 5? I mean, you just worked up a sweat (and if you didn't then you should have) so why lose the momentum? Instead you can fill that time with skipping rope.
If you feel like pushing yourself, shorten the time in between rounds to 30 seconds. This will acclimate your body to recover in that period so when you spar/fight and the round break is 1 minute you will be, hopefully, the fresher of the two.
Replacing the twenty minutes at the end of your work out with a conditioning routine might also benefit you. Push ups, burpees, crunches etc.
Anyway, just a couple of thoughts off hand, good luck.
TheWord did a good job on summarizing the breaks. 5 minutes is too much. If you insist on having a "break" then skip.
Also, if you want to stretch before a workout, make sure you do a warmup first.That can be done with carido and fast twitch workouts.
I normally do stretch before, i just didn't list it.
And I'll increase the Shadowboxing time to 20 minutes then, with a 1 minute rest instead.
I don't typically do calisthenics during the workouts cause I do them when I lift (75 bicycles, 25x3 pushups, 10x3 chin ups, etc.)
and i will try going on 30 seconds rest, that sounds like an excellent idea actually
Originally Posted by MrHuggables
If you're training with the eventual intent of being prepared for getting in the ring, I would highly recommend breaking that stuff up into 2 or 3 minute rounds with 30 second/minute rests between each round. You want to make yourself used to the pace of a fight and if you're training extended sessions like that you're inevitably going to end up pacing yourself to make sure you can last. Try to do things within that 2/3 minute period at a high intensity like you would in a fight.
Remember that when you're doing bag work, don't just use the bag as something to hit. Like you do with sparring or anything else, you want to make sure to simulate an actual fight as closely as you can using the tools you have. A bag is great for this since it's one of the few things where you can go fight level, be creative with your techniques, and really move around like you would with a live opponent. I just had to say this because today I was watching someone do bag work who was just hitting the bag and moving around very obviously without thinking strategically or how things would go in a fight and it always bugs me to see people working the bag like this.
Here is what we do for beginner routine if someone is by themselves. if the are other people in class it would change a little.
Start with a 2 mile run
jump rope for 15 to 20 minutes
tire training for about 5 to 10 minutes
shadow box 5 rounds, but focus on a particular thing such as
- 1 round just stance and footwork
- 1 round just working hand techniques
- 1 round working elbows and knees
- 1 round just teeping, roundkicking and other bkicking techniques
- 1 1 round putting it all together
work the sandbag 3 to 5 rounds
work the thai pads 3 to 5 rounds
as stated by some of the pther posters, trade in thai pads for more sandbag/heavybag work. go back to the sandbag and just like in your shadowboxing, work on a particular thing for some of your rounds
200 crucnches, situps or some sort of ab work
you could throw weigts in there if you want, but remember to keep it smart
hope this helps a little
thaiboxersp is on the money, most gyms will do something similar to that on conditioning days with scaling rounds depending on your fitness.
Are you literally by yourself or are you just not asking people to help you in the gym? A smile goes a long way, make a few friends and people will help you with drills.
Probably not relevant for you but something i love to do on these days is 30mins of counter drills. Kind of like really slow sparring where one person attacks for the round and the other only defends, moves, throws counters, then you switch.
We start off slow then ramp up the speed after a round then a round after that have the attacker add in feints/combos. Stuff like checking with the front leg and coming back with a rear kick or switch kick or push kick off the check, parrying a pushkick aside and coming back with a leg kick then knee. I think it really helped my other sparring.
Originally Posted by Sang
those are some good ideas as far as partner drills. if you get a partner then you can also throw in some clinching. sometimes if we only have 3 or 4 people, and if their other techniques are pretty good, we might spend the whole workout clinching and working balance, throws, ect. if you are alone then maybe consider getting a clinch dummy from combat sports that way you can practice your clinch because it is an important part of muay thai
I spent a lot of time off by myself away from the gym.. the three things I did most of the time:
45-60 minutes of shadowboxing (with mp3 player going, resting after each song until the next song kicked into gear)
10-12 3 minute rounds on the bad with 1 minute rest
run 3-7.5 miles
I never really mixed up a workout, just did whichever of those I was up for 4-6 times a week. Usually could jump right back in with the gym crew when it was time to get a match going.
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