Fight Club (Strength and Conditioning for Muay Thai/Kickboxing/Boxing)

Drunken Turtle

3 x 10

Half Kneeling Thoracic Wall Rotation

3 x 12

Scissor slides

3 x 12

90/90 Hip flow

3 x 12

Static Bear Hold

3 x 25

Perform 1-2 circuits of the following: Back Rolls to Reach Through x 10 90/90 Knee Rolls x 12 E/S 90/90 Hip Flow (control the movement slowly, if this feels very pinchy then stop) x 12 E/S Band Shoulder Dislocations x 12 E/S

Single Leg Line Jumps Side to Side

3 x 15

Medicine Ball Side Toss 1

3 x 8 @ 11.02 kg

Heel Elevated Goblet Squat

3 x 10

DB Bench Press

3 x 10

Chest-Supported DB Row

3 x 10

Hand supported Single Leg RDL

2 x 10

Standing DB Curls

3 x 12

Rotational Side Plank

3 x 12

Run

1 x 30:00

Cardiac Ouput

Cardiac Output: Some enjoy long distance road running. This is fine or you can perform Roadwork 2.0. This is a combination of exercises done at low intensity. This is a difficulty level of 6/10 or if you have a Heart Rate monitor between 120-150 beats per minute. Eg: For a total of 40-60 mins with minimal rest 5 mins jogging 5 mins shadow boxing 5 mins skipping 5 mins light bag work (Complete 2-3 circuits, with 2 mins recovery between circuits) Use your imagination, as long as its low intensity exercise. The purpose of this method is to improve your stroke volume of the heart and lower your heart rate and increase work capacity. This can be done 1-2 per week

Cardiac Ouput

Cardiac Output: This is a difficulty level of 6/10 or if you have a Heart Rate monitor between 120-150 beats per minute. Eg: For a total of 30-60 mins without stopping: Simply choose some off-feet conditioning machines and accumulate the time you wish to train. This method is easier on the joints. Some example options include: - assualt bike - bike - x-trainer or elliptical - ergo or rower

This is simply a bag workout. Skip 2 x 3 mins Shadow x 3 mins Hit the boxing bag 8 rounds of 3 mins with 1 min recovery between rounds.

Lactic Power Circuit for strikers

If close to fight you can hit the heavy bag using the below guidelines Or if you want a break from hitting and are further away from a fight choose either Assualt Bike, Ski Erg, Row Ergo or Bike Heart Rate should be maximal. Go hard from the beginning. If hitting the bag, there is little pacing. Go hard all out. If using machines you will need to pace a little otherwise you will be fucked on the other reps. Week 1: 40s work: 90s recovery x 4 reps rest 3 minutes and repeat Week 2: 40s work: 80s recovery x 4 reps rest 3 minutes and repeat Week 3: 40s work: 70s recovery x 4 reps rest 3 minutes and repeat Week 4: 40s work: 60s recovery x 4 reps rest 3 minutes and repeat

Perform 1-2 circuits of the following: Back Rolls to Reach Through x 10 90/90 Knee Rolls x 12 E/S 90/90 Hip Flow (control the movement slowly, if this feels very pinchy then stop) x 12 E/S Band Shoulder Dislocations x 12 E/S

Line Hops- forward and back

3 x 15

Heiden Jump

3 x 6

Trap Bar Deadlift

3 x 10

High Incline DB Press

3 x 10

Chin-Up

3 x 10

90 90 Hip Lift from Bench

3 x 10

Banded Tricep Pushdown

3 x 20

Weighted V-Ups

3 x 15

Run

1 x 30:00

Cardiac Ouput

Cardiac Output: Some enjoy long distance road running. This is fine or you can perform Roadwork 2.0. This is a combination of exercises done at low intensity. This is a difficulty level of 6/10 or if you have a Heart Rate monitor between 120-150 beats per minute. Eg: For a total of 40-60 mins with minimal rest 5 mins jogging 5 mins shadow boxing 5 mins skipping 5 mins light bag work (Complete 2-3 circuits, with 2 mins recovery between circuits) Use your imagination, as long as its low intensity exercise. The purpose of this method is to improve your stroke volume of the heart and lower your heart rate and increase work capacity. This can be done 1-2 per week

Cardiac Ouput

Cardiac Output: This is a difficulty level of 6/10 or if you have a Heart Rate monitor between 120-150 beats per minute. Eg: For a total of 30-60 mins without stopping: Simply choose some off-feet conditioning machines and accumulate the time you wish to train. This method is easier on the joints. Some example options include: - assualt bike - bike - x-trainer or elliptical - ergo or rower

This is simply a bag workout. Skip 2 x 3 mins Shadow x 3 mins Hit the boxing bag 8 rounds of 3 mins with 1 min recovery between rounds.

Lactic Power Circuit for strikers

If close to fight you can hit the heavy bag using the below guidelines Or if you want a break from hitting and are further away from a fight choose either Assualt Bike, Ski Erg, Row Ergo or Bike Heart Rate should be maximal. Go hard from the beginning. If hitting the bag, there is little pacing. Go hard all out. If using machines you will need to pace a little otherwise you will be fucked on the other reps. Week 1: 40s work: 90s recovery x 4 reps rest 3 minutes and repeat Week 2: 40s work: 80s recovery x 4 reps rest 3 minutes and repeat Week 3: 40s work: 70s recovery x 4 reps rest 3 minutes and repeat Week 4: 40s work: 60s recovery x 4 reps rest 3 minutes and repeat

Perform 1-22 circuits of the following: Back Rolls to Reach Through x 10 90/90 Knee Rolls x 12 E/S 90/90 Hip Flow (control the movement slowly, if this feels very pinchy then stop) x 12 E/S Band Shoulder Dislocations x 12 E/S

DB Split Squat

3 x 8

Weighted Push Up

3 x 10

Inverted Row

3 x 10

Short Lever Copenhagen Hold

3 x 20

Kneeling Band Pallof PRess

3 x 12