Fight Camp Conditioning is a product of Innovative Results, which reserves rights to all content within this pdf. Partner Battling Ropes w/ Lateral Shuffle. Battling rope exercises are an incredible way to build endurance in your arms and shoulders. Perfect for boxers, muay thai, and basically anyone that throws their hands during a fight. Muay Thai drills are an integral part of proper Thai boxing training. Heavy bag drills are great for stamina and physical conditioning and Thai pad drills are perfect for practicing combinations. You can complete heavy bag drills on your own. You will, however, need a sparring partner for Thai pad drills.

Last updated – 31st December, 2019

Muay Thai Drills Pdf

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Muay thai was developed in thailand and is a combat sport in which contestants can kick, punch, knee, elbow, and grapple with their opponents. Like most martial arts, muay thai athletes tend to play themselves fit, often because this has long been the traditional approach but also because of the many myths that surround gym-based training.
When training in a martial art, regardless of what style you practice, it is always beneficial to have a partner to drill with. It is without a doubt the best way to improve. Drilling with another person simulates real combat and gives you the ability to improve all the skills incorporated in your art. In muay Thai for example, working with a.

MMA Plyometric Workout

Plyometrics are arguably the best way to build explosive power – Olympic Lifts being the other way. Both develop ‘the rate of force’ by targeting Type IIb, fast twitch muscle fibres in a specific way.

Often touted as the missing link between resistance exercise and sprinting, plyometrics can make a huge difference to your MMA & BJJ performance.

Muay Thai Training Pdf

Plyometrics are incredible for improving your conditioning & functional fitness, but they’re also incredible for getting injured. Start off with 2 or 3 sets at the end of a conditioning session before building up to 8+ sets.

Personally I do 4 or 5 sets per week of plyometrics and that’s it. If longevity is a concern, play it safe with plyo’s.

Plyometrics are awesome but don’t overdo them or you will get injured!

MMA Plyometric Workout

Rotational Depth Jumps 2 x 10

Medicine Ball Throw into Press up 2 x 8

Jumping Lunges (AKA Parachutes) 2 x 12

Box Drill – 10 ‘hops’ x 2

Judo Roll with Tuck Jump 2 x 6

Sprawl Burpee with Tuck Jump 2 x 10

BOSU (Or medicine Ball) Side to Side Plyo Press Ups – 12 x 2

Complex Training

Combining resistance exercise with plyometrics, is another great way to incorporate plyometrics into your training.

Personally, I don’t like long, specifically plyometric workouts. Short, intense workouts are better, so that you keep targeting explosive power and fast twitch muscle fibres.

You can mix things up a bit with complex training. The idea is that by doing a small amount of ‘standard’ resistance exercises before your plyometrics, you warm up both the nervous system and the specific muscles.

Example Complex Training Workout

Front Squats 2 sets x 10 reps

Tuck Jumps – 2 sets of 6 reps

Barbell Bench Press – 2 sets of 8 reps

Plyometric Press Ups – 2 x 5 reps

Hanging Leg Raises 2 x 10 reps

Medicine Ball Slams 2 x 10 reps

Here is an academic paper about complex training

Muay Thai Training Drills Pdf Free

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My personal way of tackling strength & conditioning.

Let’s say you are a professional MMA fighter. You train 7 times per week already – MMA, Muay Thai, Judo, Wrestling & BJJ sessions all have to fit into your weekly schedule.

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Do you really want to be doing another 3 sessions of S & C in the gym?

Muay Thai Training Exercises Pdf

From personal experience, I’d say no, definitely not.

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Instead, I’d suggest adding plyometric exercises before or after (or even during) your MMA sessions, and then getting more rest the next day, instead of heading to the gym at 6am for an S & C session.

For example, let’s say your working Muay Thai and on the pads.

Do 8 tuck jumps after the first 2 rounds on the pads. Then 6 plyometric press ups at the end of the second 2 rounds. Corel print house free download.

Don’t Over-train!

See my MMA Recovery article here! (It’s v good)