This content is protected This content is protected This content is protected This content is protected This content is protected This content is protected This content is protected This content is protected This content is protected This content is protected This content is protected This content is protected This content is protected This content is protected This content is protected
This content is protected To make my cardio better, I'm gonna do interval training on the elliptical machine. Basically, I run for 10 rounds at This content is protected and This content is protected . During that 10 rounds, I emulate the course of a boxing match (including the rest periods) by running at different RPMs (Revolutions per Minute). A normal Interval Training on the Elliptical Machine looks like this: Minute #1: Rest (Run at 30 RPMs) Minute #2: 1st Minute of Round 1 (Run at 40 RPMs) Minute #3: 2nd Minute of Round 1 - (Run at 50 RPMs) Minute #4: 3rd Minute of Round 1 - (Run at 40 RPMs) Minute #5: Rest (aka end of round1) - (Run at 30 RPMs) *repeat until all 10 rounds are done (takes approximately 40 minutes)* I remember reading somewhere that doing interval training (i.e going from 30 to 40 to 50 to 40 to 30 RPMs) is the best way to create a similar situation that your heart goes through during a boxing match. I'll outline my weightlifting regimen in my next post.
This content is protected I'm trying to train for, compete in, and win my first Muay Thai fight by the end of my Spring Semester of college. With that being said, here are some of the things that I need to improve on: Counter Punching Leg/Shin Conditioning Clinching Now that I've put all my goals in finite terms, I'm gonna compile a weekly schedule and post daily updates to keep track of whether or not I'm on track.
Since college just started again I'm gonna wait a week or two before diving into my new workout routine so that I can get used to all my college classes, etc. With that in mind, here's my weekly workout schedule for the week of Sept 12th: This content is protected 10 Rounds of Interval Training. Chest Exercises for my Major and Clavicular Pecs. This content is protected Muay Thai Class. This content is protected 10 Rounds of Interval Training. Shoulder Exercises for my Anterior, Posterior, and Lateral Deltoids. This content is protected 10 Rounds of Interval Training. Leg Exercises for my Quadriceps and Hamstrings. This content is protected 10 Rounds of Interval Training. Arm Exercises for my Biceps and Triceps. This content is protected Muay Thai Class. 10 Rounds of Interval Training. Abdomen Exercises for my Serratus Anterior, Abs, and Obliques. Now that I've got everything planned out, I just gotta get ready to do work. Hopefully, I won't suffer any minor injuries in sparring/class that will prevent me from sticking to this regimen. I'll post daily updates so that I can keep track of what I accomplished and if i missed anything.
This content is protected - No Strength Training. - 10 Rounds of Interval Training: Run Time: 40 Minutes 10 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 1,612 Revolutions Carbs Burned: 156 Carbs Calories Burned: 897 Calories
This content is protected - Muay Thai Class: 30 Minutes of Strength/Conditioning consisting of jumping rope, shadowboxing, push-ups, sit-ups, squats, and wall-runs. 30 Minutes of Partner Drills consisting mainly of countering the jab. First drill that was practiced was: Overhand right over the jab, left uppercut, right downward elbow. Second drill was: Slip left, left uppercut, right downward elbow, left knee to body, left kick to liver. 30 Minutes of Sparring with multiple rotating partners. 15 Minutes of additional "cool down" Strength/Conditioning at the end of class (this portion is especially brutal, especially when done at the end of class). Notes: Kinda disappointed that we didn't do any mitt work, heavy bag combos, or clinch work today. Hopefully I'll get a chance to work on it on Saturday...
This content is protected - No Strength Training. - 10 Rounds of Interval Training: Run Time: 40 Minutes 09 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 1,670 Revolutions Carbs Burned: 161 Carbs Calories Burned: 924.1 Calories
This content is protected - No Strength Training. - 10 Rounds of Interval Training: Run Time: 40 Minutes 08 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 1,674 Revolutions Carbs Burned: 162 Carbs Calories Burned: 926.2 Calories
This content is protected - No Strength Training. - 10 Rounds of Interval Training: Run Time: 40 Minutes 09 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 1,691 Revolutions Carbs Burned: 163 Carbs Calories Burned: 933.7 Calories Notes: I've been neglecting the weight training portion of my goals. I keep trying to tell myself to do it but one thing or another keeps making me procrastinate and ignore it. All bull**** aside, I'm gonna hit the weights next week for sure.
This content is protected - Muay Thai Class: 10 Minutes of Strength/Conditioning. 60 Minutes of Partner Drills consisting of pad work. The first combination worked on was Jab, Cross, Right Body Kick. The second combination was catch partner's right body kick, counter with a right cross, throw right body kick. 20 Minutes of sparring with focus on "boxing to the body". Basically, our coach made us work with our partner doing boxing only to our partner's body.
Workout schedule for the week of Sept 19th: This content is protected Off day This content is protected 10 Rounds of Interval Training. Chest Exercises for my Major and Clavicular pecs. This content is protected Muay Thai Class. This content is protected 10 Rounds of Interval Training. Shoulder Exercises for my Anterior, Posterior, and Lateral Deltoids. This content is protected 10 Rounds of Interval Training. Leg Exercises for my Quadriceps and Hamstrings. This content is protected 10 Rounds of Interval Training. Arm Exercises for my Biceps and Triceps. This content is protected Muay Thai Class. This content is protected Abdomen Exercises for my Serratus Anterior, Abs, and Obliques. Notes: I just found out that the elliptical that i have also has an odometer function which can display the distance travelled. I'll start posting that statistic as well so that I can keep track of how I'm doing.
This content is protected This content is protected This content is protected - Strength Training: Bench Press - 3 Sets of 20 Reps [50 lbs] Incline Bench Press - 3 Sets of 20 Reps [50 lbs] - 10 Rounds of Interval Training: Run Time: 40 Minutes 00 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 1,656 Revolutions Carbs Burned: 160 Carbs Calories Burned: 916.7 Calories Notes: Since this was the first time in several months that I did any weight training, I took it easy and only used a total of 50 lbs (45 lbs for the bar and 5 lbs in extra weights) for my exercises. Next week I'm gonna increase it to 100 lbs.
This content is protected - Muay Thai Class: 20 Minutes of Strength/Conditioning. 60 Minutes of Partner Drills. Today we focused on how to counter an opponent's front kick, rear front kick, left body kick, and right body kick. Front Kick Counter: Sweep with left hand, counter with right cross, left uppercut. Rear Kick Counter: Sweep with right hand, left hook to body, right elbow to forehead. Left Body Kick Counter (1): Check opponent's kick with right leg, left hook to body, right elbow to forehead. Left Body Kick Counter (2): Anticipate opponent's kick, step 45 degrees forward with left leg + simultaneously right low kick to the back of opponent's thigh. Left Body Kick Counter (3): Cross-Check opponent's kick with left leg, right cross, left uppercut, right elbow to forehead. Left Body Kick Counter (4): Step left + simultaneously catch opponent's kick, strong jab. Left Body Kick Counter (5): Step left + simultaneously catch opponent's kick, right low kick to the back of opponent's thigh. Right Body Kick Counter (1): Check opponent's kick with left leg, right cross, left uppercut, right elbow to forehead. Right Body Kick Counter (2): Anticipate opponent's kick, step 45 degrees forward with right leg + simultaneously left low kick to opponent's thigh. Right Body Kick Counter (3): Step right + simultaneously catch opponent's kick, right cross. Right Body Kick Counter (4): Step right + simultaneously catch opponent's kick, left low kick to the back of opponent's thigh. 20 Minutes of additional "cool down" Strength/Conditioning at the end of class. Notes: Definitely a good class today. Hard workout and learned some great techniques.
This content is protected - Strength Training: Upright Row - 3 Sets of 10 Reps [75 lbs total] Rear Delt Row - 3 Sets of 10 Reps [75 lbs total] - 10 Rounds of Interval Training: Run Time: 40 Minutes 18 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 1,700 Revolutions Carbs Burned: 164 Carbs Calories Burned: 939.5 Calories Odometer: 17 x 100 ????????? :? Notes: The Odometer reading on the elliptical says 17 x 100. I have no idea what the **** that means. Is that 1700 feet, meters, miles, kilometers, etc? I'll have to find out tomorrow......
