Muay Thai: Schedule
This is what I'm supposed to be doing...
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Muay Thai | Kicks | Knees | Punches | Elbows | Clench | -- | -- |
| Lifting | Legs | -- | Chest | -- | Back | -- | -- |
Monday
Lifting:
Squats 10x10 (Poliquin style)
or
Squats 3x 6-8
Good Mornings 3x 10-12
DB Side Bends 3x 10-12
Cable Torso Rotation 3x10-12
Muay Thai:
Alt. Kicks (2/side) 3x 3mins.
Push Kicks (10/side) 3x 3mins.
Punch/Kick Combos (alt sides) 3x 3mins.
100's (2 jabs + low kick; alt sides) 3x 100/side
Free spar, emph.kicks 3x 3mins.
Tuesday
Muay Thai:
Straight Knee 3x 3mins
Roundhouse Knee 3x 3mins
Jump Knees (2/side) 3x 3mins
Punch/Knee Combos (alt sides) 3x 3mins.
Free spar, emph. knees 3x 3min
Wednesday
Lifting:
DB Press 3x 8-6
Seated Military 3x 8-6
Dip 3x max
Ext Rot 3x 15-10
Muay Thai
Jabs (10-15/ side) 3x 3mins.
Jab/Overhand Combos 3x 3mins.
Lead Hook 3x 3minx.
Jab/Hook Combos 3x 3mins.
Free spar, emph. Combos 3x 3mins.
Thursday
Muay Thai
Alt Lead/Trail Elbow chop 3x 3mins
Horiz Elbow 3x 3mins
Uppercut Elbow 3x 3mins
Elbow Spike 3x 3mins
Elbow Combos 3x3mins
Friday
Lifting:
Hang Clean 3x 8-6
Bent Row 3x 8-6
Chin 3x max
Neck 3x 10-12 (side)
Muay Thai:
Close to Clinch (alt sides) 3x 3mins.
Clich Knees (alt sides) 3x 3mins
Clich Elbows (alt sides) 3x 3mins
Free spar, clinch only 3x 3mins
Free spar 3x 3mins
Saturday
Cardio 30-60 mins, slow jog.
Sunday
Cardio 30-60 mins, slow jog.