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Muay Thai for beginners: Program

Date Added: February 14, 2008 12:21:17 AM
Author: Eugene Bilmes

The following is an example of a loose and relatively easy muay Thai training regimen. If you can make it through this program, consider yourself in shape. When this becomes too easy step it up by adding more sparring and more bag work. Note: all rounds are either five minutes long with a one minute break, or three minute rounds with a thirty second break.

Monday

Morning

  • Warm up and stretch
  • Five-kilometer run
  • Two to five rounds shadowboxing
  • Two hundred sit-ups
  • Cool down and stretch

Afternoon

  • Warm up and stretch
  • Three-kilometer run/half hour of skipping rope
  • Two to five rounds shadowboxing
  • Five rounds on the heavy bag
  • Three to five rounds with Thai pads
  • Half hour clinch sparring
  • One hundred knees with each leg on the heavy bag
  • One hundred Thai kicks with each leg on the heavy bag
  • Strength training
  • Cool down and stretch

Tuesday

Morning

  • Warm up and stretch
  • Five-kilometer run
  • Two to five rounds shadowboxing
  • Two hundred sit-ups
  • Cool down and stretch

Afternoon

  • Warm up and stretch
  • Three-kilometer run/half hour of skipping rope
  • Two to five rounds shadowboxing
  • Five rounds on the heavy bag
  • One hundred Thai kicks with each leg on the heavy bag
  • One hundred push kicks with each leg on the heavy bag
  • Strength training
  • Two hundred sit-ups
  • Cool down and stretch

Wednesday

Morning

  • Warm up and stretch
  • Five-kilometer run
  • Two to five rounds shadowboxing
  • Two hundred sit-ups
  • Cool down and stretch

Afternoon

  • Warm up and stretch
  • Three-kilometer run/half hour of skipping rope
  • Two to five rounds shadowboxing
  • Five rounds on the heavy bag
  • Three to five rounds with Thai pads
  • Two to five rounds sparring- hands only
  • Clinch sparring for half an hour to an hour
  • Strength training
  • Two hundred sit-ups
  • Cool down and stretch

Thursday

Morning

  • Warm up and stretch
  • One minute sprints every two to four minutes
  • Two to five rounds shadowboxing
  • Two hundred sit-ups
  • Cool down and stretch

Afternoon

  • Warm up and stretch
  • Three-kilometer run/half hour of skipping rope
  • Two to five rounds shadowboxing
  • Five rounds on the heavy bag
  • Three to five rounds with Thai pads
  • One hundred knees with each leg on the heavy bag
  • Two hundred elbows with each arm on the heavy bag
  • Strength training
  • Two hundred sit-ups
  • One to two kilometer run
  • Cool down and stretch

Friday

Morning

  • Warm up and stretch
  • Five-kilometer run
  • Two to five rounds shadowboxing
  • Two hundred sit-ups
  • Cool down and stretch

Afternoon

  • Warm up and stretch
  • Three-kilometer run/half hour of skipping rope
  • Two to five rounds shadowboxing
  • Five rounds on the heavy bag
  • Three to five rounds with Thai pads
  • Clinch sparring for half hour to an hour
  • Strength training
  • Two hundred sit-ups
  • Cool down and stretch

Saturday

Morning

  • Warm up and stretch
  • Forty five minute run on steep incline
  • Cool down and stretch

Afternoon

  • Warm up and stretch
  • Half an hour of skipping rope
  • Two to five rounds shadowboxing
  • Five rounds on the heavy bag
  • Five rounds with Thai pads
  • Three to five rounds all out sparring
  • Clinch sparring for half an hour
  • Strength training
  • Two hundred sit-ups
  • Cool down and stretch

Sunday

Rest

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