MMA Muay Thai workout

Discussion in 'OT Bar' started by Bausk, Sep 14, 2006.

  1. Bausk

    Bausk New Member

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    How does this stack up with what you guys do? A usual Thursday night is about 30 minutes of conditioning to start. That entails sidesquats, lunges, stability ball squats; throwing medicine ball, alternating depth pushups, stability ball pushups; "elbows and toes" core work, body bar core work, cradle rocking situps... sort of a quick list.

    Then we do the workout listed below. After our workout we work on a technique and/or reaction sparring to a technique. Lately we've been working on our 16 count drill or footjab techniques. At the end of the class we sometimes to contact sparring... maybe about half the classes we spar in Muay Thai on Thursday. Usually about 3-5 rounds depending on time. Full class is about 90 minutes.

    Ok here is the mentioned workout. Each round is 30 seconds of nonstop work of the listed excercise. You get 15 seconds between each round as the timer is reset and the next round is shouted out.

    Round 1 5 punches then 2 kicks each side
    Round 2 5 elbows then 3 knees each side
    Round 3 skip knees
    Round 4 triple kick each side
    Round 5 foot jab then kick (alternating kick sides)
    Round 6 skip knees
    Round 7 right kick right knee
    Round 8 left kick left knee
    Round 9 skip knees
    Round 10 5 punches then sprawl
    Round 11 double kick then sprawl (alternating kick sides)
    Round 12 skip knees
     
  2. Bausk

    Bausk New Member

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    I am. :wtc:

    But I'm down 25 in 4 months and on my way to being "not fat".
     
  3. itr452

    itr452 VTEC motherfucker, GOT ANY?

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    holy shit vash! 25 in 4 months? ahhahahah i thought my 50 pound loss in a year was good! goddamn you for pissing on my parade!!!!!!!!!!!!

    but seriously that's badass mang! i could DEFINATELY NOT do that shiet!
     
  4. Bausk

    Bausk New Member

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    Yeah I did it tonight... then after that did an hour of NoGi. I did pretty good in our rolling tonight too. Good night all around.

    He actually changed it up tonight too, making it harder of course.
     
  5. Bausk

    Bausk New Member

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    I have pics in my F&N log. 6'1" 223 right now, want to be 200ish to cut to 185. Go make fun of me for being fat, I need the motivation :)

    http://forums.offtopic.com/showthread.php?t=2581901&page=3
     
    Last edited: Sep 15, 2006
  6. JordanClarkson

    JordanClarkson OT Supporter

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    Mine's 30 warmup, 60 bag work, 1-4 rounds sparring. I'm usually there for 2-2.5 hours, sometimes longer. But I'd like to try something different. Maybe I'll do your routine tonight :cool:
     
  7. itr452

    itr452 VTEC motherfucker, GOT ANY?

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    fuck that shit, make fun of you? dude; i'd bow down and be your bryanboy. You're kickin ass homeslice! keep taht shit up. fuckin roll hard!
     
  8. Bausk

    Bausk New Member

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    I also decided I'm going to start taking Savate classes that my gym offers. It's the same day as gi BJJ so it's more work on those days.

    I stopped taking it before because I really didn't think it was "my style", and I wanted to focus on Muay Thai. But after sparring with one of the more advanced guys who has been doing Muay Thai and Savate both for about 5 years... some of the Savate kicks I've seen him use in Muay Thai sparring seem very effective, to my suprise.

    It'll make my wife happy too, because she takes Savate.

    So I'll be taking CSW, BJJ, Muay Thai, Boxing, Savate, and "MMA" classes. It'll be a full schedule, that's for sure!
     
  9. CrazyInteg

    CrazyInteg Honda-Acura.net OG

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    those "rounds" you listed....is that with a partner that has Thai pads on?



    the only consistent stuff we do is jump rope, and then wai'ing the instructor at the end. Othereise its something different every time.
     
  10. Bausk

    Bausk New Member

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    Yes.
     
  11. Bausk

    Bausk New Member

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    He changes up the rounds pretty often. I'd say about 6 of the 12 rounds this time were totally different than what I listed... but we usually do our 12 rounds.

    Another nasty one is 1 kick right, 1 kick left, 2 kicks right, 2 kicks left, up to 10 kicks right then left, then all the way back down to 1.
     
  12. CrazyInteg

    CrazyInteg Honda-Acura.net OG

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    :eek3:

    I hate pushup pyramids. do 20 pushups, work down to 1, then back to 20
     

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