My current workout regimen (for muay thai fight)



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PostPosted: Fri Dec 05, 2008 1:51 am 
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AOL: supaflya3
Location: Columbus, OH
Im fighting March 7th Muay Thai at the Arnold Classic in Columbus, OH. (come see me if your in town! haha)

Here is the following regimen I am doing. (ADVISED NOT FOR BEGGINERS!)

(Warm up)-
Stretch for however long until your loose and ready to go, I mainly concentrate on my legs since I need to kick high for the fight.

(Cardio)
After stretching try this routine out

-300 continuous jumping jacks
------30 sec rest period-------
- Push up routine sets of 15,10, 8, 5, 5, then 10 (The key to this one is do all the numbers on each set 3 times, by this I mean for the workout you need to do 15 pushups not going completely down just up in the air slightly going down, then go to the ground same thing without going completly up then same thing but with full pushups)

----1 min rest-----
300 calf raises while opening and closing fists in the air while going up and down
----30 sec rest-----
Shadow box working on technique for 10 continuous min.
----30 sec rest---
Ab routine, 30 on each set, (incorporate 6 diff. type of ab workouts)

-----4 mile run/jog

(Training)======STANDUP======
Practice Thai kicks on heavy bag for 20 min
----1 min rest-----
Hit the focus mits with trainer for 5 rd. of 4 min.
-----45 sec rest----
Kick "thai suitcase pad" for 5rd. 4 min.
----30 sec rest----
Sparring light contact for 3rd. of 5 min.
---10 sec rest----
Full contact sparring for 3rd. of 3 min.
-----2 min rest-----
Practice Knees and clinch for 20 min

====GROUND=====
Learn 2 new moves each session
practice each of them 20 times with partner not resisting
Grapple with partner and lock in each move 10 times, no time limit your done when you do it 10 times
(not really training ground much because the fight is a muay thai fight, just staying fresh on my jits)
=====End======
Same warmup routine cut by 1/2 and only 1 mile jog

Haha, guys this honestly is not for begginers, first time I trained like this I puked everywhere, got a new trainer who puts me through hell and back with this, theres other things we incorporate but very hard to describe.

Just wanted to post this up for you guys too see, Id suggest if your going to use this method, to switch it up to your current abillities and try to build up from there.

Feel free to comment

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PostPosted: Fri Dec 05, 2008 2:07 am 
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AOL: supaflya3
Location: Columbus, OH
Forgot to add my supplements, Im not posting my diet on here I just eat fresh and clean.

I take 2 scoops of whey protein following a session (1 shake for basic MT day and 2 for Lifting days -which I didnt post-)
1 multi-vitamin
4 tablets of the Twinlab Amino Fuel 1000
6 tablets of Weider L-Glutamine 3000
4 tablets of VPX Meltdown (best fat burning supp. besides ephreda)
4 scoops of Cell-tech creatine daily
and when I need the extra boost a serving of NO-SHOTGUN ( lol this shit is insane best pre workout supp out there hands down!)

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Last edited by supaflya3 on Fri Dec 05, 2008 11:31 pm, edited 1 time in total.

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PostPosted: Fri Dec 05, 2008 6:23 am 
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Location: Europe
Which weight class are you?

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PostPosted: Fri Dec 05, 2008 11:22 pm 
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Location: Columbus, OH
usually 135'er but Im cutting to 130 for this one, Im at 155 right now, cut 4lb in 3 days so far lookin to cut to 135 then just stay there and do the basics to cut before weigh ins

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PostPosted: Fri Dec 12, 2008 4:01 am 
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How do you hold your arms up after doing all the pushups then doing that many rounds? I'm use to doing some mit and pad work then 10 sparring rounds but not standing the whole time, when my arms get tired I just shoot and work some bjj. I will try this.


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PostPosted: Wed Dec 17, 2008 9:11 pm 
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AOL: supaflya3
Location: Columbus, OH
Quote:
How do you hold your arms up after doing all the pushups then doing that many rounds? I'm use to doing some mit and pad work then 10 sparring rounds but not standing the whole time, when my arms get tired I just shoot and work some bjj. I will try this.
at first they were very shaky and my punching was bad because of this, but eventually they get used to it, last night at the new gym Im going to we rolled 25 rds. of 3 min each bjj. It was definetly a workout and Im sure it will help me gain some endurance

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PostPosted: Thu Feb 05, 2009 12:27 am 
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Joined: Sun Nov 04, 2007 7:02 am
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Location: Ohio
That is nice bro! your gonna be ripped at Arnolds. I cant wait to party and kick ass for 3 days haha


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