I didn’t plan it this way, but I guess this week’s theme has revolved around training. My training is at a real low period these past few months. I personally find it difficult to get through 3 solid rounds of pads. It’s embarrassing when my trainer Neungsiam is holding pads for me and he’s like “you don’t drink, you don’t smoke… what the hell is wrong with you?”
I was looking at the workout that the folks at Kaewsamrit and Por. Pramuk put you through. I’m think I could eek out the work out if I was going about 15%, pathetic.
Morning
- 6 am morning session starts with a 10-12 kilometer run.
- Pad session with trainer 3-4 rounds of 5 minute duration with one round focusing on boxing and elbows only.
- Bag work 4 rounds of 5 minute duration.
- 30 minutes of clinch and knee work
- General conditioning work such as pull-ups, 300 sit-ups
- light warm down
- 10 am morning meal followed by rest period
Afternoon
- 3 p.m skipping for 30 minutes
- Pad work with trainer 5-6 rounds of 5 minute duration with 1-2 rounds focusing on boxing and elbows only.
- Bagwork 5 rounds of 5 minute duration
- Technical sparing 3 rounds of 5 minute duration
- 30 minutes of Clinch and knee work
- light jog or 2-3 kilometers
- 300 knees on heavy bag and 100 kicks
- Conditioning work such as pull-ups and 300 sit-ups.
- Light warm down.
I happened to be around Sagatpetch Ingram Gym when he was in the middle of his 8 man tournament training. I was truly shocked to see someone going this hard. Pure intensity, out of curiosity I hung around to see if he was going to slow down at any point… he didn’t. I’m sure this is very similar to what Buakaw and the K-1 Max guys are going through. I’m sure they’ve tapered down quite a bit by now, but you get the idea.
- Quick 50 min. run
- Straight into 4 rounds of sparring
- 12 rounds of Thai pads (4 min. rounds) for interval training he does 2 rounds at a time with a 1 min. break between rounds
- 2 rounds of focus mitts
- 30 min. of Neck Grappling
- 4 more rounds of focus mitts.
What’s your routine like? What’s it like at your camp? Do you do pad drills? Do you work a set combo? Do you do open pad training? Do you guys grapple and knee spar? Would love to hear what your typical session is like,
12 responses so far ↓
1 Devun // Sep 27, 2007 at 1:46 am
My training isn’t so hard, but I’m daily student at University and I don’t have much time for training.
Morning
8-10 kilometer run
20 min of shadow boxing
Afternoon
20 min. skip
10 min. warm up
20 min. bag work
5×3 min. hard padwork with 1 min. break
5×3 min. another padwork (not so hard) or sparring or clinching
push-up run
200 sit-ups and 100 push-ups
All this three or four times per week.
2 Junaid Hamid // Sep 27, 2007 at 5:56 am
I wanna go to Thailand ;(
3 nopstar // Sep 27, 2007 at 6:14 am
It’s got nothing to do with being in Thailand. I encourage you to go, but all of this training can be done here in the states.
4 Edouard Ponce de Leon // Sep 27, 2007 at 8:38 am
Out of curiosity, do any of you lift weights as part of your training, and if so, is it mainly light weights for conditioning or heavier weights for mass/strength?
I’ve lost 10 pounds since I’ve started training which I assume is a good thing, but wondering if I’m just burning fat, and not gaining muscle. (I’m training for exercise, not really for sparring or anything).
Thanks!
5 Tong Po // Sep 27, 2007 at 9:06 am
Remember too that you can’t keep up that kind of training pace indefinitely. Fighters train that way to build up to fight- tapering off towards the end. Also, taking a few days off (or weeks) is good after a period of intense training. Weight training is good, but if you want to fight- concentrate on the fight techniques and less on weights. The ratio should at least be 2 to 1, but probably more.
6 nate // Sep 27, 2007 at 10:10 pm
20 min counter-strike
15 min thinking
30 min resting
10 min bag work
7 Ernesto // Sep 28, 2007 at 7:27 am
Don’t forget pints at a pub after to regain yr energy..
8 matt lucas // Sep 28, 2007 at 8:04 am
For every hour I spend at the gym watching myself in the mirror either doing pad work, or shadow boxing I spend two hours talking to girls about what an awesome fighter I am. Sometimes I let them squeeze my biceps, I consider it resitance training.
9 Anonymous // Sep 28, 2007 at 8:20 am
I fight professionally for Shin Nihon as a Heavy weight
this is pre fight, 6 weeks out
I run in the morning, sometimes distance, usually short and fast. Twice a week I do hills or stairs.
After the running I shadow for about 20 minutes mixing it with either pushups or pullups depending on the day.
At the end, again depending on the day I either do hammer work (hitting a big tire, or a log or whatever you got with a big ass sledge hammer, if you dont have that, use a dumbbell and wield it like hammer)
In evening around 4 at the gym I jump rope for usually 20-25 minutes, depends how I feel.
Then I shadow about 10 rounds.
note here: I dont shadow like most kickboxers I have seen in Japan or thailand. I shadow like a boxer. Means fast and I visualize. I work on head movement and technique and its fast.
Then I do mitts. 3-4 rounds on thai mitts.
2-3 rounds on boxing mitts.
Depending on the rules of the fight I would pummel after this.
Heavy bag is 4-8 rounds depending what week Im on.
I sparr (head gear, hard boxing only about 90 percent) 1-2 a week and kick sparr 1 time a week.
Then I shadow 3-6 rounds to cool down.
I do abs. mix of flutter kicks, scissors kicks, crunchs etc for 500, whatever works.
Then I have a cool down I do.
I think big points for are as follows:
1. diet. clean and balanced.
2. a mid day nap. makes a huge difference( I dont always get this but I can tell the difference when I do and so do my coaches and sparring partners “you had work? no nap?”)
3. hydrate
4. shadow like its the fight. (this has paid dividends for me.)
If you are a heavy weight you need someone holding mitts who UNDERSTANDS heavy weight fights and that pace AND your pace….be it fast or slow. I like to fight fast, lots of boxing and kicks. some HW dont.
Also trying to do mitts with a guy much shorter than you or lighter takes something away from your training….notes for you big guys running to thailand.
anyway just how I do it.
10 Doug // Sep 28, 2007 at 6:15 pm
Great workouts! Its really hard to maintain a high level of training if you are not competing. When I was fighting, I trained like an sob, but now that I’m 40 and retired, I do enough to get by in sparring and try not to get too banged up. There is nothing like combat that will wake up a person and train hard, its a cold dose of reality.
11 Marks // Oct 1, 2007 at 4:36 am
Well i train about two hours, 6 times a week in which i grapple one day, stricking one day, MMA style sparring one day, weights three times a week and conditioning three times a week(bag work, running, skipping, calisthenics). For more information on training methods i incorporate please visit my blog—>markschat.blogspot.com
Marks
12 Rockintako // Dec 20, 2007 at 10:29 pm
I dunno how i ended up on this particular post but hey ill take it! heres my uncut routine.
On a typical day (when im not in school or not planning on competing)…
12:00 get up
12:20 realize im too late to go to noon muay thai
12:45 choose between a bowl of oatmeal , special k , or fried eggs and bacon
1:00 read sherdog and mmaweekly
1:10 read graciefighter forums.
1:12 read mymuaythai.com
1:20 weigh myself
1:30 shower
2:10 weigh myself again
2:30 watch king of the hill
3:10 inhale a reeses peanut butter cup as i realize ive procrastinated on sparring class
3:25 arrive to Sparring class
3:30 first round of box sparring (act like the tough guy because im not winded and everyone else has 3 rounds in.) =P
4:10 already gone with the hardest hitter in class so ive learned to accept getting blasted for the day , begin actually excuting teqniques
4:30 kicksparring
4:45 knee (or instep) gets banged up, begin light kicksparring or “dekkers” style kicksparring
5:00 have attempted at least 3 flying knees …and failed miserably on each
5:10 wait till bunkerd yells at me to do 50/50 roundhouses and 100 skipknees…or spar a gentleman that always comes to the gym around this time.
5:30 sit my ass on a stool and pound a kiloliter of water.
6:00 hard hard hard sprint , i mean as fast as i can , burn my lungs out…to quiznos or mcdonalds (mcdonalds if im doin bjj)
6:45 offer my unwanted opinion on anything martial arts related
7:30 Jiu-jitsu class
8:30 wait till i get called out to roll/spar , stay in butterfly / xguard and hope i dont have to be explosive in any manner.
9:00 reflect and tell myself tommorow ill train much harder =)
9:30 shower
9:45 another kilo of water
10:00 hit the books and watch simpsons and king of the hill.
11:00 hit the sack with a shitton of videos Downloading.
-Repeat-
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