View Full Version : Training for a newbie

Jan 29, 2008, 04:06 PM
Hey, Ive been to about four muay thai classes now, ive already improved alot and im determined to progress and my goal is to one day compete.

Im 16, pretty light guy at 5 ft 7 (112lbs) and my intructor told me to work on bodyweights primarily and kettlebell when it comes to strength.

I do about 2 muay thai lessons a week, and i go to the gym 3 times a week. However i just usually do bagwork, skipping with some squats and reverse crunches. I wonder if you guys could kindly help me devise a solid workout plan to become an overall better and conditioned fighter. Heres what i do usually.

Mon- Muay Thai
Tues- Circuits (bagwork, skipping, squats, reverse crunches, push ups)
Weds- HIIT (Sprint Intervals)
Thurs- Rest
Fri- Muay Thai
Sat- Super Sets (2 lower excersises repeated 5 times and then same again with upper)
Sun- Rest



Jan 29, 2008, 04:14 PM

If you're looking for something more advanced, I'm working on this nasty business right here
My buddy that does Muay Thai loves it for the conditioning and heavy shoulder work.

Jan 29, 2008, 05:48 PM
K well I have 10 exercises that I would choose over anything else, and they are here, in no real order, but that's arguable ;-)!

1. Deadlift http://exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html
2. Squat http://exrx.net/WeightExercises/Quadriceps/BBFullSquat.html
3. Press Up / Bench Press http://exrx.net/WeightExercises/PectoralSternal/WtPushup.html / http://exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html
4. Dip http://exrx.net/WeightExercises/PectoralSternal/WtChestDip.html
5. Shoulder Press / Handstand Press Up http://exrx.net/WeightExercises/DeltoidAnterior/BBShoulderPress.html
6. Upright Row http://exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html
7. Bent-Over/Horizontal Row http://exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html / http://exrx.net/WeightExercises/BackGeneral/WTSupineRow.html
8. Chin Up (Often Close Grip, and palms facing TOWARDS you) Pull Up: (Normally a wider Grip, palms facing AWAY from you) http://exrx.net/WeightExercises/LatissimusDorsi/WtChinup.html
9. Hanging Leg-Hip Raise http://exrx.net/WeightExercises/RectusAbdominis/WtHangingLegHipRaise.html
10. Side Twists http://exrx.net/WeightExercises/Obliques/WtLyingTwist.html

Sample Routines:

'Pull' and 'Push' days:

- Deadlift
- Upright Row
- Horizontal Row
- Chin Up and Pull Up
- Hanging Leg-Hip Raise
- Leg Twist

- Squat
- Press Up / Bench Press
- Dip
- Shoulder Press / Handstand Press Up
- Hanging Leg-Hip Raise
- Leg Twist

Sample routine B: Push and Pull Days, training different muscle groups each workout.

Push/Pull Day 1:
- Squat
- Press Up / Bench Press
- Upright Row
- Bent-Over Row
- Hanging Leg-Hip Raise
- Leg Twist

Push/Pull Day 2:
- Deadlift
- Dip
- Shoulder Press / Handstand Press Up
- Chin Up and Pull Up
- Hanging Leg-Hip Raise
- Leg Twist

For each exercise, I would recommend the following rep and set scheme for each.. AFTER a Dynamic Warm Up set of each - Using a VERY light weight, but maintaining perfect form..
Anyway, remember to use a weight heavy enough so that the last rep of each set is very difficult to complete, but not impossible: (Sets x Reps)

1. Deadlift - 3x5
2. Squat - 3x5
3. Press Up / Bench Press - 3x7
4. Dip - 3x7
5. Shoulder Press / Handstand Press - 3x7
6. Upright Row - 3x7
7. Bent-Over/Horizontal Row - 3x7
8. Chin Up (and Pull Up) - 3x7
9. Hanging Leg-Hip Raise - 1 x As many as possible
10. Side Twists 1 x As many as possible

Good Luck! Remember..

If you want to build muscle, you must be in a calorific excess.

If you want to cut fat, you must be in a negative calorific deficit.

Despite what you may have heard, you cannot do both in one go.

Good luck - get plenty of rest!

Jan 29, 2008, 05:52 PM
Replace Upright Row with Clean and we'll talk. ;)

Jan 29, 2008, 06:04 PM
mm, how's it sound other than that juggledex >_>?

Jan 29, 2008, 08:30 PM
The 7 main compound lifts, + clean = good
I mostly consider abs exercises useless movements for the most part, but people love them and standby them so it's all good. If you're doing all the main lifts, the entire core will be hit enough via stabilization (squat, deadlift, overhead pressing mainly).

BUT, his instructor told him specifically to start training BWE's (and kettlebells) for martial arts. So you kinda missed the mark there, but it's all good. ;)

I like your push/pull best.

Jan 29, 2008, 09:33 PM
try and do muythai one more time a week

Jan 29, 2008, 10:35 PM
K well I have 10 exercises that I would choose over anything else, and they are here, in no real order, but that's arguable ;-)!

Excellent Post... Should be made a NEWBIES READ THIS FIRST Sticky! (Alongside an all bodyweight one)

Although not what asked for exactly.... its all good :P

Jan 30, 2008, 02:48 AM
Love the push/pull split, (nice one Timfortehwin!) but if you have to stick with what coach says, you could try something like this:

Stick with your basic daily schedule with;

Monday--Muay Thai
Circuits consisting of--
1. Thrusters
2. Chinup or Pullup
3. Pushups, weighted if you can
4. 2-hand Swing
5. A heavy Ab exercise, like weighted or decline situps, decline twist situps, or kettlebell Russian Twists.
Do 3-5 circuits with 1 minute rest.
Thursday--off, some stretching would be good.
Friday--Muay Thai
1A. Jump Squats
1B. KB Front Squats

2A. Pike, Hindu, or Divebomber Pushups
2B. Body Rows

3A. Superman
3B. A lighter ab exercise, like crunches, reverse crunch, situps, etc.

I'm assuming that your kickboxing class is like nearly all the ones I've ever been too, where either at the beginning of class or at the end your doing a bunch of bodyweight exercises like pushups, crunches, jumping jacks, etc., so I've deliberatly made the schedule a bit light. Feel free to add more if needed.

Jan 30, 2008, 02:34 PM
Hey, thanks for the advice!

The bodyweights workout sounds good. I really like the pull/push workout too becuase its a balance of b/w and weights which are all over compound exercises, i dont mind doing weights but my coach reckons i dont need them, im not so sure writing off weights is good becuase, my house is small and the gym is accessible to me meaning i have a better chance doing weight trainnig and some b/w. The problem with me is that i never stick with my routine!

Jan 30, 2008, 02:37 PM
Never say never. It's all about finding what helps you reach your goals, AND you enjoy doing. I mix it up, but right now am only using bodyweight (to give my back a break).