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This routine is for the serious Muay Thai practitioner who wishes to improve his power, muscle endurance, and overall stamina. Therefore there is a heavy emphasis on compound movements, functional strength, and exercises whose movement patterns (Medicine Ball Wall Throws, Single-arm Landmine Press, etc) have high carry-over potential for Muay Thai or other combat sports. Legs and shoulders are targeted, as these are particularly important for combat sports such as Muay Thai.
This program utilizes principles of periodization and rebound training, with Wednesday and Saturday being short workouts intending to speed recovery, Monday and Thursday intended be more challenging and "stimulate" the body for the endurance-heavy "Development" days, Tuesday and Friday, respectively. Load (% of 1RM) guidelines for the program are as follows: Recovery days, 45-60%, Stimulation days, 60-80% (except on Monday, where the first three lifts should be around 90%), and Development Days, 40-60%). Rest periods for those days should be 3-5 minutes, 3 minutes, and 1-2 minutes, respectively.
While not a strength or hypertrophy-oriented program, the program features several full body lifts - with Monday/Day One being a full body workout - in order to prevent/minimize any strength or muscular atrophy.
To further avoid muscle atrophy, program duration should run for no longer than 6-7 weeks.
Barbell Full Squat
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5x5 reps |
rest: 180s
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Barbell Bench Press
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5x5 reps |
rest: 180s
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Barbell Sumo Deadlift
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3x6 reps |
rest: 180s
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Dumbbell Alternate Hammer Curl
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5x10 reps |
rest: 90s
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Interval Sprint
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1x0 reps |
rest: 10s
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Eliptical
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0x0 reps |
rest: 10s
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Box Jump Multiple Response
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1x30 reps |
rest: 60s
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Barbell Jump Squat
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3x15 reps |
rest: 60s
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Dumbbell Clean and Jerk
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3x15 reps |
rest: 60s
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Pull Ups
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3x15 reps |
rest: 45s
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Dip
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3x21 reps |
rest: 60s
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Kettlebell One Arm Swing
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3x20 reps |
rest: 45s
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Treadmill Running
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0x0 reps |
rest: 20s
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Walking
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0x0 reps |
rest: 5s
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Plank
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1x8 reps |
rest: 60s
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Stairmaster
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0x0 reps |
rest: 10s
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Barbell Sumo Deadlift
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2x6 reps |
rest: 90s
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Prone Leg Curl
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3x10 reps |
rest: 60s
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Knuckle Push Ups
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3x20 reps |
rest: 60s
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Dumbbell Alternate Hammer Curl
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3x12 reps |
rest: 60s
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Plank
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1x8 reps |
rest: 60s
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Rotational Single-Arm Landmine Press
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5x6 reps |
rest: 180s
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Overhead Press
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4x12 reps |
rest: 60s
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Barbell Bent Over Row
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4x10 reps |
rest: 60s
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Barbell Incline Bench Press
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4x10 reps |
rest: 120s
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Alternate Side Chin-Ups
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5x10 reps |
rest: 60s
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Interval Sprint
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1x0 reps |
rest: 10s
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Treadmill Running
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0x0 reps |
rest: 10s
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Dumbbell Shoulder Press
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5x15 reps |
rest: 30s
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Dumbbell Bench Press
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5x15 reps |
rest: 30s
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Kettlebell One Arm Swing
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4x15 reps |
rest: 30s
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Kettlebell High Pull
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3x12 reps |
rest: 30s
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Pull Ups
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3x10 reps |
rest: 30s
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Plyo Push-Up
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3x15 reps |
rest: 30s
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Elliptical Training
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0x0 reps |
rest: 30s
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Farmer's Walks
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3x1 reps |
rest: 60s
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Stationary Bike
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0x0 reps |
rest: 10s
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Medicine Ball Wall Throws
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3x8 reps |
rest: 60s
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Barbell Squat
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3x4 reps |
rest: 120s
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Single Leg Calf Raise
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3x15 reps |
rest: 60s
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Rotational Single-Arm Landmine Press
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3x8 reps |
rest: 60s
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Barbell Incline Bench Press
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2x8 reps |
rest: 60s
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Walking
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0x0 reps |
rest: 60s
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