better reaction to an opponent’s techniques. Strength exercises are usually done after the training in techniques, but separate strength sessions can improve muscle power. You can also use strength training to counter any muscle imbalances, which increase the risk of injury.
The following section contains exercises and programs to strengthen the body that are particularly suited for Muay Thai practitioners. These are balanced programs that can be adapted to your own requirements. When planning your program, make sure that you not only train the muscles used predominantly in Thai boxing but also do balancing exercises, such as the Shoulder Bridge for the muscles in the back of the leg.
Some of the exercises presented are demanding and must be practiced carefully to avoid the risk of injury. Difficult exercises such as the Kick out of a One-Legged Knee Bend and Handstand Push-Up are initially trained in with a limited range of movement, and then progressively extended with more experience. If an exercise isn’t working as described, use another exercise for the same set of muscles. You can find more exercises in the book
Fitness for Full-Contact Fighters
(2006).
In many exercises it is possible to use an exercise ball, a balance board, and a balance cushion. Even if you haven’t used this equipment before, you should put it to the test in these exercises. Training with equipment helps improve the interplay of muscles and provides excellent strengthening of the trunk muscles.
Push-ups with a balance board and an exercise ball .
Stimulation Training
To improve continually in your strength training, you have to stimulate your body. Our bodies react to physical strain with an adaptation process. If you train harder than in the previous session, your body will reach a higher level after a period of regeneration. This process is called
supercompensation
. The intensity and method are extremely important for the adaptation process and performance improvement. Allowing for appropriate regeneration and a healthy and balanced diet are also important factors for successful strength training.
Training Frequency
Significant change in the shape of the body and strengthening muscles can only be achieved through regular training. Strength training once a week will maintain strength, but improving performance requires two weekly training sessions for all muscle groups. If the time betweensessions is any longer, the muscles will slowly degrade. That is why you should try to train all muscle groups at least once a week, even if you don’t have much time to spare. If you are ill, don’t do strength training, as it can endanger the healing process.
Regeneration Phase
The time required for regeneration and adaptation depends on how much you’ve stimulated your body, the training conditions, and the training method you used. Appropriately organizing the time for regeneration accelerates recovery.
The best results from training are achieved if the break between training sessions is correct. If the body doesn’t have sufficient time for regeneration, it can lead to overtraining and deterioration in your level of performance. Performance levels also decline if you leave too much time between training sessions. It’s difficult to set the regeneration phase precisely because various factors influence it. The time for regeneration is usually given as twenty-four to forty-eight hours. The goal in setting your regeneration time is to understand your body better to establish an optimum training plan.
Listen to your body; train if it’s ready to perform. If you feel weak and tired, you should train other muscle groups or skip a training session. The first signs that you are training too much are feeling weak, poor sleep, sweating, and a slight increase in body temperature. If you continue overexerting your body, your performance will decline and you’ll be more susceptible to injury and infection. This applies more to competitive
The following section contains exercises and programs to strengthen the body that are particularly suited for Muay Thai practitioners. These are balanced programs that can be adapted to your own requirements. When planning your program, make sure that you not only train the muscles used predominantly in Thai boxing but also do balancing exercises, such as the Shoulder Bridge for the muscles in the back of the leg.
Some of the exercises presented are demanding and must be practiced carefully to avoid the risk of injury. Difficult exercises such as the Kick out of a One-Legged Knee Bend and Handstand Push-Up are initially trained in with a limited range of movement, and then progressively extended with more experience. If an exercise isn’t working as described, use another exercise for the same set of muscles. You can find more exercises in the book
Fitness for Full-Contact Fighters
(2006).
In many exercises it is possible to use an exercise ball, a balance board, and a balance cushion. Even if you haven’t used this equipment before, you should put it to the test in these exercises. Training with equipment helps improve the interplay of muscles and provides excellent strengthening of the trunk muscles.
Push-ups with a balance board and an exercise ball .
Stimulation Training
To improve continually in your strength training, you have to stimulate your body. Our bodies react to physical strain with an adaptation process. If you train harder than in the previous session, your body will reach a higher level after a period of regeneration. This process is called
supercompensation
. The intensity and method are extremely important for the adaptation process and performance improvement. Allowing for appropriate regeneration and a healthy and balanced diet are also important factors for successful strength training.
Training Frequency
Significant change in the shape of the body and strengthening muscles can only be achieved through regular training. Strength training once a week will maintain strength, but improving performance requires two weekly training sessions for all muscle groups. If the time betweensessions is any longer, the muscles will slowly degrade. That is why you should try to train all muscle groups at least once a week, even if you don’t have much time to spare. If you are ill, don’t do strength training, as it can endanger the healing process.
Regeneration Phase
The time required for regeneration and adaptation depends on how much you’ve stimulated your body, the training conditions, and the training method you used. Appropriately organizing the time for regeneration accelerates recovery.
The best results from training are achieved if the break between training sessions is correct. If the body doesn’t have sufficient time for regeneration, it can lead to overtraining and deterioration in your level of performance. Performance levels also decline if you leave too much time between training sessions. It’s difficult to set the regeneration phase precisely because various factors influence it. The time for regeneration is usually given as twenty-four to forty-eight hours. The goal in setting your regeneration time is to understand your body better to establish an optimum training plan.
Listen to your body; train if it’s ready to perform. If you feel weak and tired, you should train other muscle groups or skip a training session. The first signs that you are training too much are feeling weak, poor sleep, sweating, and a slight increase in body temperature. If you continue overexerting your body, your performance will decline and you’ll be more susceptible to injury and infection. This applies more to competitive
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