Your Muay Thai Conditioning
April 13, 2007 by nopstar
What are you guys doing outside of Muay Thai to improve your overall fitness. My off days I’ve been trying to do more cardio a light lifting. I’m finding that my strength and muscle stamina isn’t what I think it is. One of my friend bought the ross boxing workout and has been sticking to it. I hold pads for him and I have noticed that his cardio and power have improved tremendously. I put ross boxing in my blog roll because I think he’s a great resource for those who are looking to get into ring shape.
I did one of his drills two days ago, and it’s pretty damn hard. What I like about it was that it’s very sport specific, and highly applicable to Muay Thai.
The Drill I tried the other day is called the “Sweet 16′s” Basically you set a timer to countdown 4 min. rounds. In the first round you’ll punch, kick, knee, elbow, etc. the bag as hard as you can for 20 sec., then you’ll rest for 10 sec. Repeat this process until you’ve completed your first 4 min round. The second round follow the same intervals, but instead of punching the bag you’ll do squats. In your third round will be identical to the first round . I the fourth and final round you’ll do push ups for 20 sec. rest 10 sec. until the round is over.
It’s only takes 16 min. but I swear if you’re working hard in those 20 seconds you’ll get a proper workout. Funny how fast 10 seconds goes by when your lungs and arms are burning.
Nopstar,
I am doing the Ross Boxing 50-Day workout from his book Ultimate Intentsity. I got the link off your blog and then checked out his videos on his site etc.. He is pretty burly (1 arm pull-ups, triple clap push-ups) and his power on the heavy bag was impressive. So I bought it for like $40 I think.
The circuit you are talking about are called Tabata Intervals, and according to Ross, can be applied to anything like bagwork, sprints, burpees… anything you have time for. He often recommends ending your workouts (or muay thai training) with quick sets of Tabata intervals.
I have always done lifting (more power lifting style), and some kind of running either distance or intervals. So far, I am really impressed with how Ross incorporates all kinds of stuff together and it is the first time I really noticed something affecting my MT training. So, it is working for me. The guy you hold pads for sounds like a stud as well…
By the way, for those of you that do not compete, but just like training this workout is for you too. A lot of people I know at least lift weights as well as doing muay thai. You know, curls for the girls and all that..
This Ross workout will improve your cardio and fast twitch muscle capabilities tremendously and that will improve your muay thai. But, it also incorporates weights etc.., so if you eat pretty good you can get cut like a diamond as well. I know that is important to Nopstar..
I think maybe that the guy you were holding pads for might have been from to the “Stud”…
Anyway, I totally agree with Ross’s approach to training/conditioning. There is nothing like being in the ring trying to take someone’s head off and have that guy do the same to you, but you can get try to get close to that feeling of exhaustion by doing these drills by Ross- I feel this helps compose oneself when exhausted.
Im just getting back on it after a sloppy 6 months off that started due to a fractured orbital and ended with me boozing too hard and gaining a massive 14 kilos.
Im back doing dash training and stairs with Kikuchi from Ihara gym. Also I do training with ALOT of stamina focus at Kimura boxing gym in Nogata.
Its killing me.
The Kimura guys do alot of stuff that sounds similiar to this ross fella.
[...] like I mentioned in a previous post, I’ve been participating every now and again in my friends Ross Training routine. I’m [...]
Bas Rutten’s MT workout program is pretty good! it’s sport specific and pretty intense. he has a couple of them all packed together and the complete body workout is good as well! the biggest thing i’ve noticed is the speed & flow of my combos! i’ve also noticed that when i fight or spar i respond better to numeral commands! all of this has been a big plus for me because i have done alot of things to try to work on these things already and this has worked faster and more effectivley than anything i have done in the gym? i think it has to do with the amount of focus that you have to use while following the workouts because he rattles off the combos in such quick succsession. now, if someone yells 1-1-2-3, or such, i throw it right away. whatever combo someone rattles off now i shoot off quickly without hesitation. it’s helped my mental and physical game. it’s a great workout cardio wise and fast twitch fiber wise and the more you do it the better it gets technique wise. i really didn’t think it was gonna work, i was wrong, big time! he’s a dutch kickboxer, not just an MMA guy, he knows what he’s doing!
just watched the ross vid, that dude is a BEAST!!!