Muay Thai Training
Sport
Intermediate
Barbell
Plan Details
The Muay Thai Training routine by AhmetTR is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
This 4-day per week strength and conditioning program is designed specifically for individuals practicing Muay Thai, aiming to improve their overall physical performance. The program focuses on building strength, power, and endurance through a combination of upper and lower body workouts, full-body power and conditioning exercises, and active recovery with cardio and mobility work. By incorporating a variety of training modalities, this program helps to develop a well-rounded athletic foundation, enhancing Muay Thai performance and reducing the risk of injury.
Routine detail
Mon
Day 1: Upper Body Strength
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Tue
Day 2: Lower Body Strength
Est. 0 min
6 exercises
Barbell Speed Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
Plank
3 Sets
Thu
Active Recovery/Cardio
Est. 0 min
5 exercises
Jump Rope
1 Set
Running
1 Set
Boxing
1 Set
Leg Swing
3 Sets x 8 Reps
Arm Circles
3 Sets x 8 Reps
Fri
Full-Body Power & Conditioning
Est. 0 min
7 exercises
Kettlebell One-Arm Swing
4 Sets x 8 Reps
Box Jump Multiple Response
4 Sets x 12 Reps
Medicine Ball Catch and Throw
4 Sets x 12 Reps
Rowing
1 Set
Push-Up
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Jump Rope
1 Set
