Programmed this conditioning workout yesterday. Got some ideas from a couple of other workouts I found on line and adapted them. I call this one “The Muay Thai Shredder” because, well, I think it’s great conditioning for muay thai. It demands a lot of your legs, core, shoulders, chest, and triceps: all muscles that are important in muay thai or kickboxing. The focus of the workout is two-fold.
The first focus is to train your body to bring your resting heart-rate down quickly. Whenever I do solo boxing or muay thai work, I always set the clock for 45 second breaks rather than 1 minute. Shorter rest breaks mean your body is trained to recover in a time shorter than that which you are actually allotted in a match.
The second focus is to increase the muscular endurance of the muscles I listed earlier which are key in a muay thai or kickboxing match. The better your muscular endurance is in your shoulders, the more snap your punches will have in the last round, and the higher your hands will stay. The better conditioned your legs, the faster your kicks will be deep into the match, and the more active you will be in regards to footwork.
20 front squats with 75# barbell, 10 hand-release push-ups, 30 seconds rest
Complete 10 rounds for time.
A few pointers…
1) Feel free to scale the front squat weight. If you are light and more of an endurance athlete, you might want to use something a little lighter. If you are a heavyweight who has a max front squat of 315#, maybe up it a bit. For reference purposes, I am about 210# with a max front squat of about 250#.
2) Even though the workout is for time, don’t skimp on the rest periods. Take the full 30 seconds. For this workout, it is better to go hard every round and take the rest break than to have no designated rest periods and take smaller, more frequent rests.
3) When you are squatting, your hamstrings need to cover your calves. Ass to grass squat. If you don’t have the mobility to do this, try sliding some 5# plates under your heals for the time being. If you still don’t have the mobility, you aren’t ready for this workout.
4) K1 matches are either 3×3 min rounds or 5×3 minute rounds. This conditioning session may last longer than 11 or 19 minutes depending on the kind of shape you’re in. Think of the first 5 rounds as a warm up. Yes, they will be challenging, and no, I’m not telling you to slack during them. What I mean is that part of the point of the first 5 rounds is to fatigue you for the last 5. Vince Lombardi once said “Fatigue makes cowards of us all”. You will be tired going into the last 5 rounds. Provided you really work hard, conditioning workouts such as this one will teach you how to push yourself even under extreme fatigue. I can honestly say I can’t remember the last time I finished a sparring session as tired as I was at the end of this workout. Enjoy! #allgo