Muay Thai + Weightlifting - General Questions

Retromatic

Retromatic

Retromatic

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So, I finally got round to starting Muay Thai a few weeks ago, although I'm on a beginners course I'm really enjoying it.

In short, I wish I had done it years ago when I was a lot younger (now 34) but hey-ho.

I had inguinal hernia repair about 18 months ago and only really now do I feel ready to return to weights (although I'm going to take it very slow). I had previously done 5x5 stronglifts and was wondering if this would be beneficial or hinder me in Muay Thai? If so, can someone please recommend me a different weight training program.

From what I gather bulking would hinder me in Muay Thai, so I maybe only want to increase bulk a little - as I'm only 5ft 7in and 10.1st.

I'm thinking of doing something like this a training regime :

Monday - Thai Boxing
Tuesday - Weights
Wed - Rest
Thursday - Thai Boxing
Friday - Weights
Saturday - Rest
Sunday - Practice Thai Boxing (home gym).

Any thoughts on the above?

Now a Muay Thai question. Does anyone fight/ have fought? I know it's going to take a lot of training but is there a rough timescale I should be ready to fight if I stick to a decent pattern of learning, or would I be too old to fight?

I'm not looking to win any tournaments (although that would be great) but it would be nice to get some fights under my belt.
 
Do 5x5, growth will come from how much you eat tbh so keep an eye on that and you'll be fine :)
 
To keep fit for muay thai AND the gym, you're going to have to eat like a horse, anyway.

Growth will happen as a by-product, and the Thai boxing should keep the paunch under control, regardless.

Training regime looks fine, although if you're training hard, you had best be getting a bucketload of sleep in between all that to make sure you don't get shot to pieces after the first month.
 
I used to do Muay Thai and we were told not to weight lift

You don't want to bulk up as you want to try keep your weight down, do longer sessions of body weight exercises; pressups, squats etc
 
sorry mate but your instructor was a retard.
Of course you won't be a bodybuilder and a boxer but saying no to extra strength in an impact sport is simply put stupid.
You only worry about that when you're at 6% bodyfat and don't fit in the right category, which for 99% of thay boxers is nowhere near true.

Leviathon I used to do 3 sessions of weights and 2 sessions of jiu jitsu for 2 years at uni and it was ok. Sure it's not as cardio intense as Muay Thay but you constantly get pounded on the mat (and I was 16 stone at the time) but recovery was ok. Just make sure you eat and sleep properly, I'd also drop the Sunday session at first.
 
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^ I very much agree. So many sports are years behind when it comes to strength and conditioning coaching. There are very few sports that wouldn't benefit from strength training, despite what your coaches might say.
 
Yeah, definately do weights. Like icecold says, there are very few sports which wouldn't benefit from it. Even Fencing has Strength and Conditioning days with weights.
 
Make sure you do a lot of core work. It helps to maintain your stance and body position when you start to get more knackered(if that makes sense).
 
Cristian said:
Leviathon I used to do 3 sessions of weights and 2 sessions of jiu jitsu for 2 years at uni and it was ok. Sure it's not as cardio intense as Muay Thay but you constantly get pounded on the mat (and I was 16 stone at the time) but recovery was ok. Just make sure you eat and sleep properly, I'd also drop the Sunday session at first.
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So you never actually trained Muay Thai? Someones asked advice and I'm passing on what I've been told, when asking similar questions, from a very qualified Muay Thai coach.

Take a look at some of the MT gyms, their websites usually give an idea of a training routine.

A quick google:


Morning
6 a.m The 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

this is followed by a 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

general conditioning work such as pull-ups and 300 sit-ups.

Followed by light warm down.
 
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The core of strength and conditioning is universal.

300 sit ups is just terrible, whether as part of a conditioning routine or otherwise.
 
Just because somebody is an experienced coach does not make them great from a holistic perspective.

Jitsu as it was taught to me a decade ago is (was?) of a similar mindset: that mindset is outmoded in today's world of physical conditioning. Pretty much all (i.e. I can't think of a discipline where they wouldn't have a role) elite athletes nowadays have S&C coaches because they.make a significant difference.
 
Jon33 said:
So you never actually trained Muay Thai?
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I didn't, but I did do 6 months of kickboxing and we were strongly encouraged to spend some time in the gym as well. Even after I stopped going I used to see the instructor in the gym at least 2-3 times a week.

This "i have an experienced coach" so he's always right is nowhere near true.
Sure, you can get away with little to no weight training if you're technique is spot on. But to consider weight training detrimental is just silly.
 
FeFiDoh on here does both and he has a pretty active job. As a result he is pretty bloody strong and very fit.

<3
 
ha thanks Am :p
I go down the gym 3 times a week - Monday/Wed/Fri. Train Muay Thai on a Sunday now.
I try and do running in the week, I tend to stick to 5k and do that as quick as possible, my favourite distance as it can be done quite quick and is a decent length so you get a good work out. I throw in some Fartlek training is it? Run hard 1 min - rest 1 min, 5x with a warm up and cool down. Sprinting between lamp posts, laps of a field etc.. All to improve recovery levels. I think Josh Koscheck said just the other day "The heart is a muscle, strengthen it by varying your intensity levels".
You can do both I mean you aren't going to bulk up just from weight lifting are you? Takes a lot more than just lifting weights. For a start the diet has to be bang on and you need to stick to it. There is no reason you can't do weights and train still. Always seems odd that people assume because you lift weights you will 'bulk up' you get the usual "I want to go down the gym but I don't want to bulk up just get fit" etc.. well I have news for them it's not as easy as they think, most probably don't have it in them in the first place to do it!

Also Muay Thai is great to train! I love it, well I love the cardio side of it such an amazing work out and you feel pretty good doing it. I am not happy unless I feel exhausted afterwards as I know I have worked hard.
 
^ Sounds like a decent protocol.

Dkore-DeX said:
Just going to throw this out there:

http://www.bloodyelbow.com/2010/12/...rges-st-pierre-i-dont-believe-in-strength-and

GSP UFC welterweight champion who never EVER gets tired or out muscled in the ring.
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a) So he does do weights...

b) GSP is a freak in a lot of ways; him not focusing hugely on weights doesn't mean strength training doesn't generally move peoples performance in the right direction. However, he's worked with McGill so his training can't be that bad.
 
I've done more bodybuilding orientated stuff in the past, just strictly talking about 5x5 (strength training) - but spoken with a few fighters down the gym 90% of them seem to just do light weights, loads of reps.

Taking to Muay Thai very well, my son has been doing it for 4 years so I get some extra pointers from him - currently going to be doing two sessions a week and will see what happens. The gym also has a BJJ section which interests me but one step at a time or I'll overload myself and end up dribbling on a park bench.

Weights wise, I'm in no rush - I converted my garage into a weights gym when I was doing stuff before but since the hernia it's seen no use. If I don't end up weightlifting again I'll pad it all out and get some bags in there.
 
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