OJ's traing log (muay Thai)

Monday

• 3x3min rounds skipping
• Power angle kick
• push kick knee
• Push kick technique
• 3 mins continuous push kicks
• 50 press ups sit ups squat thrust back raises tricep dips and jumping lunges.

Tuesday

• 5x3min rounds skipping
• power angle kick (3 mins)
• 4 kicks each leg (3 mins)
• 3 min punching combos on bag
• 3 min punch and knee combo on bag
• 3 min punch and kick combo on bag
• 3 min full thai
• 3 mins what ever out parntner tells us to do
• 1 mnin continuos punching 1 min burpees
• 1 min knees 1 min press ups
• 1 min left kicks 1 min squat thrust
• 1 min right kick 1 min jumping lunges

Wednesday

• 3x3 min rounds skipping
• power angle kicks (Same leg)
• push kick knee (same leg
• push kick power angle kcik knee (same leg)
• 10 power angle kics each leg
• 10 push kicks each leg
• 2x3min rounds sparring (boxing only)
• 6x3 min rounds (no elbows and knees to the head)
• 60 press ups, sit ups, squat thrust, tricep dips, jumping lunges and back raises

Thursday (am)

• 3x3min rounds skipping
• 3 min shaddow boxing
• 1 round on pads boxing technique
• 1 for 1 combo (no knees or elbow to the head)
• 1 round boxing
• 4x3min rounds sprarring (no knees or elbows to the head)
• 30 sec sprits, 20 sec clinch, 10 sec rest (4 times)

 

thursday(pm)
5x3min rounds skipping
3 mins power angle kicks
3 min 4 kicks each leg
3 mins low kick
3 mins 3 punches and low kick
4x3min rounds on pads (1 round boxing, 1 round box and elbow, box,knee and elbow and full thai)
30 sec tuck jumps 30 second squat thrust
30 sec press ups 30 sec indain press ups
30 sec tuck jumps 30 sec crunches
30 sec burpees 30 sec sit ups with twist
30 sec tuck jumps 30 sec bicycle
1 min wall sit

 

That was my 1st time doing two sessions in a day.


saturday
3x3min rounds skipping
1 round single punch
1 round single kick
1 round punch and elbow
1 round block and counter
3x2 min rounds sparring (boxing only)
6x2 min rounds sparring (full thai)
10 minutes clinch
40 press ups squat thrust sit ups tricep dips burpees back raises
30 sec rest
then 30 press ups squat thrust sit ups tricep dips burpees back raises
30 sec rest
then 20 press ups squat thrust sit ups tricep dips burpees back raises
30 sec rest
10 press ups squat thrust sit ups tricep dips burpees back raises

 

Monday 23rd of feb
3 x 3 min rounds skipping
power angle kicks
power angle kick knee same leg
blocking and countering
5 x 1min rounds sparring
tuck jumps press ups tuck jumps tricep dips tuck jumps crunches (change every 30 secs)
tuck jumps burpees tuck jumps press up (change every 30 secs)
tuck jumps jumping squats (change every 30 secs)

 

Feb 24th
5 x 3min rounds skipping
3 mins low kick left leg
3 mins low kick right leg
3 mins double kick each leg
3 mins 4 kicks each leg
clinch technique
clinch grappling
2 mins press ups and burpees (10 each)
2 mins tuck jumps and crunches (10 each)
2 mins squats and kicks (10 each, 10 kicks right leg 10 kicks left leg)
2 mins jumping lunges and tricep dips )10 each)
2 mins squat thrust and sit ups (10 each)

 

Feb 25th
2x3min rounds skipping
power angle kicks
power angle kick knee
punch and kick combos
light sparring
40 press ups sit ups squats knees

 

Feb 26th
5x3 min rounds skipping
3 mins low kicks
3 mins power angle kicks
3 mins 4 kicks each leg
3x2 min rounds boxing combo
2x2 mins full thai
5 sets 20 reps (burpees, back raises, press ups, tricep dips, squats and kicks)

 

28th feb
3x3 min rounds skipping
3 mins shaddow box
1 round single shots
1 round countering
2 rounds block and counter
8 x 2.5mins sparring
20 press ups and burpees
1 to 10 then 10 to 1 crunches tricep dips and jumoing lunges

3rd march
5 x 3 min rounds skipping
3 mins shaddow box
kick going forward
kicks going backward
push kicks going forward
knees going backwards
pinching techniq
boxing sparring
1-6 6-1 burpees
1-10 and 10-1 tricep dips crunches and jumping squats

 

4th march
3 x 3 min rounds skipping
3 mins shadow boxing
3 mins power angle kicks
3 mins low kick double kick
3 mins push kick double kick
punching and kicking technique
2x2 min rounds boxing sparring
3x2 min rounds sparring full thai
4x3 mins sparring full thai

5th march
5x3 min rounds skipping
3 mins light play
power angle kicks
3 punches and low kick
3x5 min bag work
punching combo tehn defend with knee push kick or body shot
punch and elbow combo then avoid counter
sprints

 

7th march
jogging
5 mins shadow box
3round block and counter
1 round boxing left hand only
2 rounds boxing right hand only
1 round boxing right foot forward
2 rounds full thai right foot forward
single elbows
4 rounds full thai
10 mins clinch

 

Monday 9th March
Jog
3 rounds on pads
8x2 mins of sparring
50 sit ups, crunches and leg extensions on rope
100 knees

 

Tues 10th March
5x3 min rounds skipping
3 mins shadow boxing
power angle kicks
push kick flying knee
single shots
block combo and counter
box and elbow combinations
8x2min rounds sparring
30 seconds sprints then 30 secs press ups
30s sprints 30s sit ups
30 secs sprints 30 sec burpees
30 sec sprints 30 secs back raises