Another long day in the office today! Just another day in the life of a muay thai trainer..
But for real today I've got a 1pm Private Session, then teaching the 5pm Muay Thai class, then another Private session, but more of an intro session later tonight around 8pm. Then I hope to be able to join the competition team for a few rounds myself to help stay in shape in good form.
I have a client that wears a smart watch that tells her how many calories she has burnt in a work out, and we're regularly in the 450+ area, consistently. During a particularly hard session last week she broke the 500+ calories burnt threshold which is awesome, one hell of a work out.
My Training Session
If you were join me for a private session here's the basic structure that I would probably put you through, think you can hang?
Warm Up [10 mins]
- 3 minutes dynamic stretching
- 3 minutes jump rope
- 5 Minute round: Agility ladder + 10 ball slams + 10 push-ups
Pad Work - 6 Rounds Muay Thai [30 minutes]
- 1-4, 4-1 [jab, Cross, hook, Kick]
- Jab/Cross | Cross/Hook/Cross - Rear Knee
- Teep/Kick/Check
- Teep/Kick/Check/Kick/Teep
- Jab/Kick/Hook/Cross/Kick
- Jab/cross - Step Rear Knee - Rear Elbow
Calisthenics [15 mins]
- Ab superset: [with 12lbs slam ball] 20 crunches, 20 Russian twists - x4 sets back to back no breaks
- 2 Minute Plank [Touches/Hi-Low]
The core part of the session is 6 x 3 minute muay thai rounds followed by an ab superset. I try to get my client to 100 pushups and 100 setups each session.
It varies depending on the persons level of fitness, often start lower and work our way up.
Honestly this isn't really a hard work out, I mean 6 hard round is going to be tough for any athlete but over all it's not terrible. When in a fight camp preparing for competition we're training 5 days a week, and we're doing around 800 sit-ups in a row each day for our superset.
No Joke - 800 sit-ups in a row. Why do you think fighter have ripped abs, because they put in incredible amounts of work. As the saying goes the fight is won or lost in the gym, not in the ring.