Muay Thai Power and Conditioning

Plan Details

The Muay Thai Power and Conditioning routine by piercewillans is a 7 day workout plan. It is a intermediate level plan to achieve sport fitness goals.

Plan Description

This routine is for the serious Muay Thai practitioner who wishes to improve his power, muscle endur... Read More

This routine is for the serious Muay Thai practitioner who wishes to improve his power, muscle endurance, and overall stamina. Therefore there is a heavy emphasis on compound movements, functional strength, and exercises whose movement patterns (Medicine Ball Wall Throws, Single-arm Landmine Press, etc) have high carry-over potential for Muay Thai or other combat sports. Legs and shoulders are targeted, as these are particularly important for combat sports such as Muay Thai. This program utilizes principles of periodization and rebound training, with Wednesday and Saturday being short workouts intending to speed recovery, Monday and Thursday intended be more challenging and "stimulate" the body for the endurance-heavy "Development" days, Tuesday and Friday, respectively. Load (% of 1RM) guidelines for the program are as follows: Recovery days, 45-60%, Stimulation days, 60-80% (except on Monday, where the first three lifts should be around 90%), and Development Days, 40-60%). Rest periods for those days should be 3-5 minutes, 3 minutes, and 1-2 minutes, respectively. While not a strength or hypertrophy-oriented program, the program features several full body lifts - with Monday/Day One being a full body workout - in order to prevent/minimize any strength or muscular atrophy. To further avoid muscle atrophy, program duration should run for no longer than 6-7 weeks.