OJ's traing log (muay Thai)

Wed 11th March
jog and hill sprints
4 x 3 mins sparring
5 mins light play
10 mins clinch
1-10 then 10-1 press ups sit ups squat thrust and squats

 

5 x 3 mins skipping
3 mins shaddow boxing
power angle kicks 3 mins
3 mins push kick flying knee
3 minspower angle kick push kick
3 mins 4 kicks each leg
10x1 min rounds (1 round punch combo 1 round punch and kick 1 round box and knee 1 round block and counter (20 seconds rest last 20 seconds flat out)
4 mins any combo

 

Saturday 14th March
jog single shots
block and counter
box and elbow techniques
sparring boxing
sparring full thai
clinch
2 mins 10 burpees and 10 press ups
2 mins 10 tuck jumps and 10 sit ups
2 mins 10 kicks and 10 tricep dips
2 mins 10 jumping squats and 10 squat thrust

 

Monday 16th March
Jog
3 mins kicking left leg only
3 mins kicking right leg only
3 mins knees
2x3 mins bag work
3x3 mins light combos
3x2 mins light play
3x3 mins light sparring
5 sets of 20 sit ups and crunches
5 sets of 20 jumping squats and jumping lunges
60 tricep dips

 

Tues 17th March
5x3mins skipping
3 mins shadow box
3 mins kickspush kick flying knee
block low kick and reply with kick
4 kicks each leg
14x1min rounds 1 round punch combo 1 round punch and kick 1 round box and knee 1 round block and counter (20 seconds rest last 20 seconds flat out)
5 sets of 15 press ups burpees sit ups jumping squats and kicks

 

Thurs 19th March
5x3mins skipping
3 mins shadow box
3 mins 3 punches and low kick
3 mins 3 punches and knee
2mins push kick knee
1 min double push kicks
16x1 mins rounds 1 round punch combo 1 round punch and kick 1 round box and knee 1 round block and counter (20 seconds rest last 20 seconds flat out)
1 min burpees press ups sit ups squat thrust squat and knee
45 secs burpees press ups sit ups squat thrust squat and knee
30 secs burpees press ups sit ups squat thrust squat and knee
15 burpees press ups sit ups squat thrust squat and knee

 

double post

 

Tues 24th March
5x3mins rounds skipping
3 mins power angle kicks
3 mins low kick body kick
3 mins 4 kicks each leg
3 mins push kick block, power angle kicks and block
blocking and countering technique
2 rounds sparring boxing only
2 rounds clinch sparring
2 rounds full thai
40 press ups sit ups squat thrust tricep dips and kicks
60 squats

 

Thurs 26th March
5x3 mins skipping
3 mins shaddow box
3 mins low kicks
3 push kick power angle kick knee
3 mins 4 kicks each leg
4x2 mins rounds (1 round boxing only, 1 round box and elbows, 1 round box knees and elbows, 1 round full thai)

 

17th June
Run
2 rounds skipping
3 mins continuous push kicks
3 mins continuous knees
2 mins block and low kick
1 min double low kicks
blocking and countering techniques
faking techniques
fitness 60 press ups, sit ups, squat thrust, squats,
tricep dips and then sprints for 30 seconds each back rasies and then sprints for 30 secs each

 

18th June
3 mins power angle kicks
3 mins push kick knee
3 mins low kick body kick head kick
8 x 3min rounds pads
5x3 mins on heavy bag
abs and leg excercises

 

20th JUne
3x3 mins skipping
blocking and countering techniques
punch and elbow techniques
3x3 mins boxing sparring only
6 x 3 mins sparring full thai

 

22nd June
jog
2 rounds skipping
3 mins power angle kicks
3 mins push kick power angle kicks knee
3 mins 4 kicks each leg
blocking and countering techniques
1 person boxes stay in 1 square and the other person kicks and moves around them
1 person kickss stay in 1 square and the other person punches and moves around them
3 mins continuous head kicks
fitness

 

23rd june
5x3 mins skipping
3 mins shadow boxing
3 mins power angle kicks
3 mins push kick power angle kick knee
3 mins double kicks
3 mins low kick body kick head kick
elbows
punch and elbow combination
any conbination finish with the elbow
1 person boxes stay in 1 square and the other person kicks and moves around them
1 person kickss stay in 1 square and the other person punches and moves around them
2 rounds sparring
4 sprints weighted excercise
4 sprints 20 press ups si ups squat thrust back raises and squays
4 sprints weighted excercise
4 sprints press ups sit ups tricep dips back raises