Muay Thai Weight Lifting?

[eaglewrestler27]

Muay Thai Weight Lifting?

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Hey bros, I currently am training in muay thai and BJJ. I would appreciate some advice on good workouts for this. Here are my main goals.

Goals:
1. Build Mass (I still want to develop good size and mass is important)
2. Strength (I would like most of my mass to be functional)
3. Sport Oriented (More power in punches, kicks, speed etc.)

My Current Program: All currently by 4 sets and 6 reps

Chest/Tris/Shoulder
Weighted Dips
Flat DB Bench Press
Incline DB Bench Press
Military Press
Decline Flies

Legs
Squat
Calf Raise
Leg Extension
Leg Curl
Duck Toe Squat

Arms/Back
Wide Grip Pull Ups
Cable Rows
Curls (with Arm Blaster)
One Arm Seated Curls
One Arm Rows

So please give your thoughts. Just consider that I still want to put on mass like any bodybuilder, but I aslo have other goals. Thanks for your time.

[dencalis]

A fellow mma boy! how long you been training? To the topic at hand im a firm believer in mike metzer's style of training for fighters and also powerlifting, all of mine and my training partners gym routine is based around this style of training. The current training program looks like this

Chest/Tris/Shoulder
Flat Bench Press
Incline Bench Press or incline press machine
Decline Bench Press or delcine press machine

Shoulder Press
Laterial Raises


Skull Crushes
Pushdowns


Legs
Squats
seated Calf Raise

Arms/Back
Short range deadlifts
Pull downs
T-bar rows

Hammer curls
short range eze-bar curls or preachers
rope drop set

This program isnt ideal but its the best i can do at the moment due to work. Ideally four days a weeks is better and more compound movements. All execerises are performed with 1-2 warms up sets and 1-2 work sets to FAILURE, about 8-6 rep range. Also included are partcials and negatives. (These you'll need a spotter). Im only in the gym to a max of 45 min. Keep switching your program around to keep the muscles guessing. As stated we mostly train for strength although mass does come with this strength. As for power and speed in punches and kicks these come with techinque. If you can build a bigger muscle and keep or increase the speed you have already got through techinque then of course your power is going to increase. Also it like a motherf*cker, 6-8 meals a day at least.

hope some of that will help.

[Shibby]

Lift like anyone would to get mass. You will know how much is enough and how much is too much once you get it going. It's a misconseption that "muscle bound" people loose flexability and quickness. As long as you continue to work on those aspects of your training it shouldn't really change. If you feel like something is, it's easliy correctable. The flexibility is just continuing to stretch and keep elasticity up on everything. The speed is a conection between the muscle and the nervous system on being able to fire the muscle fibers quickly.

[eaglewrestler27]

Thanks for the input. I just have been researching the different muscle types a lot and wanted to make sure I get the most out of my training. To answer your question dencalis I have been training muay thai and BJJ for only 4 months. I train with the best however: http://www.azcombatsports.com/azcs/I...structors.html
so I am getting a lot out of it.
I have wrestled for 5 years, but I have a lot of time because I'm only 17.:cool:

[meat12]

just curious on a somewhat related topic, any of you guys see that mtv real life on Muay Thai fighting over the weekend?

[JACKAL]

Originally posted by meat12
just curious on a somewhat related topic, any of you guys see that mtv real life on Muay Thai fighting over the weekend?

very entertaining. i enjoyed it.

[MDAM21]

as far as punching and kicking harder and faster you want to develop your fast twitch muscle fiber. plyometrics is what that training is called. for example with squats, you would use about 60 percent of your max, you want to really focus on proper form. go down to the bottom of your squat, pause for 2 seconds and then push up with as much power and speed as you can, while keeping proper form, do 3 sets of about 5 to 6 reps of this, resting about 3 min. between sets. obviously there's lots of other types of plyometric training you can do without weights, but that method will work with most any lift. you will see strength and reflex improvement quick. rock on

[dencalis]

Plyometrics. Forgot about mentioning that. All my lifts are in this fashion. As for training with the best, well........ http://www.gracieacademy.com/ These guys are still king. But keep it up they are the two most functional and leathal forms

[MDAM21]

gracie acadamy in the city huh. yeah i want to train there hella bad but i live about 20 minutes away and i dont drive (my dumb ass got a dui) but i've trained a little at gladiators in redwood city. but gracie isnt really muay thai right. its all like grappling, striking and throwing. correct me if im wrong

[beefcake]

I think gracie is all brazillian jui jitsu, not kickboxing. It's more for usage on the ufc scene.

[dencalis]

yes that is correct. But he said he was doing both bjj and muay thai. Bjj is a far more funtional form as much as I love muay thai. For self defence purposes bjj is the best form for anyone to use. Most fights end up on the ground, so the person with the best grappling skills will win. A grappler will always win a fight over a striker.

[eaglewrestler27]

I do both because I enjoy both. Without striking you would have zero stand up game, and yes most fights do end up on the ground, but in a real fight (the street) you never want to go to the ground. That would put you in a really bad position, unless you and your opponent are completley alone. Anyways though, thanks for all the replies I will definitely look into plyometrics.

[dencalis]

The first six ufc's where won by the gracie's with no stand up game. Punches and kicks can be blocked or moved in on. As for in the real world you will end up on the ground. You may not want to go there but pussies will use numbers and weapons to their advantage to put you there so they can beat on you. Generally your best bet is to use one as a shield to block the others from getting to you. I have been in this situation and walked away with less injures then what I inflicted on them. Keep up the training and we might see you in the ufc in the future. :)

[aPUMPcoach]

TRUE on that , flexability and MMA

Originally posted by Shibby
Lift like anyone would to get mass. You will know how much is enough and how much is too much once you get it going. It's a misconseption that "muscle bound" people loose flexability and quickness. As long as you continue to work on those aspects of your training it shouldn't really change. If you feel like something is, it's easliy correctable. The flexibility is just continuing to stretch and keep elasticity up on everything. The speed is a conection between the muscle and the nervous system on being able to fire the muscle fibers quickly.

[aPUMPcoach]

Originally posted by MDAM21
as far as punching and kicking harder and faster you want to develop your fast twitch muscle fiber. plyometrics is what that training is called. for example with squats, you would use about 60 percent of your max, you want to really focus on proper form. go down to the bottom of your squat, pause for 2 seconds and then push up with as much power and speed as you can, while keeping proper form, do 3 sets of about 5 to 6 reps of this, resting about 3 min. between sets. obviously there's lots of other types of plyometric training you can do without weights, but that method will work with most any lift. you will see strength and reflex improvement quick. rock on

way to be coach , so you have a set and not afraid to chare , way to divi-it -up