OJ's traing log (muay Thai)

24th June
jog
5 x75 metre sprints
1 round skipping
3 mins shadow boxing
3 mins low kicks 1.5 min left leg 1.5 min right leg
3 mins continuous push kicks
3 mins continuous knees
keeping our partner away with push kicks
punch kick and knee combination
3 rounds light sparring
10 press ips 10 squat thrust 2 mins
10 sit ups ten squats 2 mins
10 tuck jumps ten tricep dips 2 mins

 

25th June
skipping, jog and shadow boxing mixed together as warm up
3 mins power angle kicks
3 mins push kick power angle kick knee
3 mins low kick body kick head kick
6x3 mins padwork
1 min press ups,1 min sit ups and throwing medicine ball against the wall, 1 min jumps with medicine ball in hands, 1 min tyre jumps with medicine ball in hand
10 crunches 10 sit ups 2 mins
10 press ups ten squats 2 mins

 

28th june
1 round skipping
3 mins low kicks
3 mins body kicks
keeping the other person away with push kicks and the other person boxes
when the person steps in low kicks and the other person boxes
when the person steps in knees and the other person boxes
2 x 3 mins sparring 1 person uses boxing and the other 1 uses kicks the other boxes then swap around
2 x 3 mins bagwork 1 round boxing only explosive combos 1 round kicks only
30 burpees, squats, kicks, lunges
30 press ups and tricep dips 15 chin ups
30 sit ups 30 sit ups where the elbow touches the knee nd 30 v sits

 

29th june
jog
3 mins power angle kicks
3 mins push kick power angle kick knee
3 mins low kick body kick
3 mins low kicks
3 mins body kicks
3 mins punches finish with the low kick
3 mins block the low kick counter with 3 punches and finish with the low kick
3 mins blcok the body kick come back with 3 punches and any kick
3 rounds sparring boxing only
3 round sparring punches kicks and knees

 

30th june
5 x 3 mins skipping
3 mins power angle kicks
3 mins head kicks
3 mins low kick body kick head kick
single shots 1 for 1
jab push kick
jab push kick punch follow up with the elbow
single elbows 1 for 1
knee then follow up with the elbow
3 x 3 mins sparring full thai
1 min jog 1 min press ups
1 min jog 1 min sit ups
1 min jog 1 min squats
1 min jog 1 min squat thrust
1 min jog 1 min crunches

 

1st july
3x3 mins skipping
3 mins power angle kicks
3 mins push kick power angle kick
3 mins knees going forwards and backwards
3 mins single shots
3 mins single shots while standing our ground
3 mins block combination and counter with a kick
3 mins block combination and counter with elbows then move out of the way
3 mins block and counter with elbows and counter back with an elbow
60 press ups sit ups squats back raises crunches and kicks

 

2nd july
4x3 mins skipping
1.5 mins continuous push kicks
1.5 mins continuous knees
3 mins power angle kicks
3 mins push kick power angle kick knee
3 mins low kick body kick head kick
3 mins fake the kick then kick back with same side
6x3 mins padwork 30 seconds rest full thai last round pad holder catches the combos and hits back when im not active
medicine ball slams on stomach
40 sit ups with medicine ball

 

4th july
2x3 mins skipping
1x3 mins kicks knees push kicks and punches
2x2 mins single shots
3 mins punch combo finish with kicks
3x3 mins sparring boxing only
5x2 mins sparring full thai rules
5x2 mins clinch
2 mins 10 press ups 10 burpees
2 mins 10 sit ups 10 squat thrust
2 mins 10 tricep dips 10 tuck jumps
2 mins 10 squats 10 kicks

 

6th july
3x3 mins skipping
3 mins push kick power angle kick
3 mins power angle kick knee
3 mins low kick body kick head kick same leg
boxing combinations working on straight punches and countering
2x3mins boxing sparring
3 mins double end bag
4x3 mins sparring no elbows or knees to the head
50 press ups sit ups squat thrust squats sit ups crunches tricep dips and 50 neck excercises going up and down and 50 going left and right

 

7th JUly
4x3 mins skipping
3 mins tyre jump
3 mins power angle kicks
3 mins push kick power angle kick knee
3 mins head kick
3 mins single shots punch kick knee or elbow
3 mins punch and knees combo
3 mins punch and kick combo
3 mins any combo
3x3 min rounds on double end bag
5x3 mins sparring no elbows
30 secs sprint 30 secs press ups
30 secs sprints 30 secs burpees
30 sec sprints 30 secs sit ups
30 sec sprints 30 secs squat thrust
30 secs sprints 30 secs tuck jumps
2 x 30 secs sprints

 

8th july
3x3 mins skipping
3 mins power angle kicks
3 mins push kick head kick
3 mins push kick power angle kick knee
block the punch comination come back with a kick
block the punch comination come back with a kick and punches and an elbow
block the punch comination come back with a kick, punches, elbow and then knee
3 mins body kicks
clinch takedown techniques
20 then 15 then 10 press ups, sit ups, squat thrust, back raises, squats, tuck jumps, lunges and v sits

 

9th JUly
5x3 mins skipping
3 mins continuous power angle kicks
3 mins continuous push kicks
3 mins continuous knees
2 rounds single combinations
6x3 mins sparring (aiming to throw over 100 shots a round)
1 round bag work (aiming to throw over 200 shots, threw 216)
2x3 mins clinch
sprint and then clinch 30 secs each 6 times every 2 sprints a rest from clinching no rest

 

11th July
3x3 mins skipping
single kicks
boxing combos
2 rounds box and elbow combos
single knees
5x3 mins sparring full thai
running then 20 press ups, run again 20 squat thrust, run again 20 sit ups run again 20 tricep dips
bear crawls and the same excercise as above
jumping squats forward and the same excercise as above

 

12th July
3x3 rrounds skipping
5x3 rounds sparring no elbows

 

13th July
intervals (100 metre run and jog back 10 times
3 mins avoid low kick then counter with a kick
8x3 mins mins sparring (6 rounds full thai)
weighted exercise with 15 kg weight 1st set 20 reps 2nd set 15 reps 3rd set 10 reps
abdobinal excercises