Our last article discussed energy system training and its role during a fight. We also toucheed on periodization and the phases involved in preparing an effective conditioning program.
Today, we will lay out a basic strength training program to fit your needs. We will also highlight common concerns and myths of fighters regarding resistance training.
By: Daniel Salazar
Well, lets take a look at some common myths:
RESISTANCE TRAINING WILL MAKE YOU STIFF AND INFLEXIBLE?!
The American College of Sports Medicine held a meeting where they analyzed this question. Researchers compared the two techniques’ effect on flexibility of the same muscle/joint complexes over the course of a five-week intervention.
“The results suggest that carefully constructed, full-range resistance training regimens can improve flexibility as well as—or perhaps better than—typical static stretching regimens,” James R. Whitehead, Ed.D. FACSM, said.
Ultimately, if you follow a well structured and balanced program and you are good!
RESISTANCE TRAINING WILL MAKE YOU GAIN SIZE?!
False! When lifting weights over 85 percent of 1 repetition max, our body’s primary stress is placed on the nervous system, not on the muscles. Therefore, our strength will improve by a neurological effect. But our muscles will not necessarily increase in size.
Note: “Repetition max” refers to the weight you can move during a specific movement for a given number of reps . In the example above we are using 85 percent of a weight the can be lifted only one time.
A study by Staron et al. (1990) showed that after a 20-week program of heavy resistance training, participants showed decreased body fat with an increase in muscle tissue, however, with their was no change in physical size.
The muscle you build actually tones and shapes your figure while strengthening your bones. Ultimately improving your body image and posture. Gaining significant size is a long and somewhat complex process and should be easy to control if you don’t give your body a surplus of calories.
RESISTANCE TRAINING WILL NOT MAKE YOU SLOW?!
Physics proves that for every action there is an equal and opposite reaction. In terms of Muay Thai, the more force you apply to the ground, translates to more force returned in the opposite direction. This form of energy to propel your shin towards your opponent.
Our primary goal is to develop fast and powerful movements. This requires a low number of repetitions (2-5) with 75-80% of 1RM. We’ll use this rep range to insure that move that weight as fast as possible with out breaking down our lifting technique. We can also develop speed and explosiveness by throwing objects such as light medicine balls even kettle bells and dumbbells.
It’s all neurological! Since we lift moderately heavy weight quickly our brain is trained to get things done quickly. It is important to develop technique. Technique in terms of both sports and exercise. The strength and power we gained in the weight room will be useless you also put time in on the bag, pads and sparing.
DISCLAIMER
This program is based on a 8 week training cycle, that includes strength training 2-3 times a week. Some people who train also have full time jobs and other responsibilities. This is just an example template and can be modified to fit your needs.
GUIDELINES
- This program would be most efficient if split on Monday/Thursday or Tuesday/Friday. If you have an extra day to train you may do so.
- Always Remember USE WARM UP SETS. If a lower # of reps is prescribed to you for work sets, you can use a heavier load.
- STOP 1 rep before your rep speed begins to slow down and/or your lifting technique starts to look crappy.
- Challenge yourself!
PROGRAM DETAILS
WEEKS 1-2: GENERAL PHYSICAL PREPAREDNESS (GPP) PHASE
3 sets 8-12 reps.
Rest Time: 60 seconds for each movement per group completion during reps… then, continue.
When all set are completed rest for 2 minutes before moving on.
Workout 1
1a) Dumbbell Dead lift
1b) Dumbbell Bench press
1c) Plank (Hold for 30 Secs)
2a) Seated over hand Row
2b) Dumbbell Reverse Lunges
2c) Reverse Hypers
Finisher
Plate pushes
5 sets 25 yards each set (Use 2 45lb Plates)
Workout 2
1a) Zurcher Squat
1b) Chin up (palms facing each other)
1c) Hyperextensions
2a) Dumbbell Push Press
2b) Dumbbell Split Squat
2c) Anti rotational Cable or Band presses (with a 1-2 Second hold)
Finisher
Squat Thrust ladder
Do 8 reps then pause for 1 second then 7 reps Pause for 1 seconds Then 6 reps, continue this pattern till you reach 1 rep.
You will then go right back up, so you start at 2 reps then pause for 1 second then 3 reps then break for one second then 4 reps then break for one second till you reach 8 reps again.
WEEKS 3-5
Strength Phase
UPPER/LOWER BODY SPLITS
Workout 1
UPPER BODY
Rest no more then 90 seconds between each group of movements. Continue till all sets are completed per group. When all sets are completed Rest 2 mins before moving to the next group of exercises.
5 sets 4 reps
1a) Weighted chin ups (under hand grip)
1b) BarBell Bench press
3 sets 8 reps
2a) NO hold Dumbbell rows
2b) Floor presses (palm facing each other)
No rest. Do the prescribed reps for A, B and C then go back to A till all sets are completed.
4 sets 12 reps
3a) Ab wheel roll outs
3b) face pulls
3c) cuban press
Finish with some foam rolling and stretching
Workout 2: LOWER BODY
5 sets 4 reps
1) trap bar deadlift
3 set 8 reps
2a) dumbbell walking lunges
3 sets 8-10 reps
2b) dumbbell single leg deadlifts
No rest. Do the prescribed reps for A, B and C then go back to A till all sets are completed.
3 sets 8-10 reps
3a) pull throughs
3b) over head rope tri extensions
3c) Hammer curls
Finish with some foam rolling and stretching
WEEKS 6-7: POWER PHASE
Rest for 90 seconds or less between each group of movements. Continue until all sets per group are completed. When all sets are completed Rest 2 mins before moving to the next group of exercises.
Workout 1
6 sets 2 reps
1a)box squat
6 sets 3 reps
1b) box jump/ jump squat
4 sets 3 reps
2a) double dumbbell hang clean+push press
4 sets 3 reps
2b) med ball chest pass
4 sets 25-50 yards ( rest up to 3 mins each set)
3a) heavy sled drags
3b) sprints
Workout 2
6 set 2 reps
1a)barbell deadlift
4 sets 3 reps (each leg)
1b)sprinter leaps
4 sets 5 reps
2a) sledge hammer swings
4 sets 3 reps
2b) explosive hand switch inverted rows
Finisher
5 sets 30 second break after both exercises are completed.
3a) battling ropes 30 seconds
3b) kettlebell swings
Week 8: Completion
This program allows for a break before the fight from strength training. In this week you’ll work on tapering down with your Muay Thai coach.
This time is generally used to iron out some of the kinks your coach may see as well as go over the game plan. It involves very light sparing and pad work. The sessions are shorter than normal and used just to keep the blood flowing as well as keep you sharp.
Week 9: FIGHT!
Reflection
As this program is effective, it will not make you a better fighter. Resistance training works to compliment your technique, not strengthen it.
Put in time, effort and dedication to your training. The results will be worth it!
