OJ's traing log (muay Thai)

28th July PM
5x3 mins skipping
3 mins power angle kicks
3 mins push kick power angle kick knee
3 mins low kick body kick head kick
3 mins double kicks
working on countering combos
2 rounds boxing sparring
3 rounds sparring thai (no elbows)
run 4 times then 10 press ups 3 mins
run 4 times then 10 sit ups 3 mins
run 4 times then 10 squats 3 mins

 

29th July
3x3 mins tyre jumps
3 mins power angle kick
3 mins push kick power angle kick knee
3 rounds bagwork (1st box and knee, 2nd push kicks boxing and body kicks. 3rd box and low kick)
1 round double end bag
1 round box and elbows on uppercut and hook bag
clinch technique
2 mins burpees and push kicks
2 mins press ups and squats
2 min squat thrust and sit ups

 

30th July AM
5x3 rounds skipping
5x3 rounds sparring

 

30th July PM
5x3 mins skipping
3x2 mins double kicks
push kick power angle kick knee
head kicks
3x3 min pads (1 round boxing, 1 round box and kick with counters, 1 round box and kick with counters and knees)
5 mins padwork full thai
45 secs press ups
45 secs bunny hops
40 sit ups
40 sit ups with a twist
45 secs squat jumps
60 tricep dips

 

2nd August
3x3 mins tyre jump
12x3 mins bagwork
4x3 mins padwork
1 min press ups
1 min squats
1 min jumps
30 secs of different ab excercises

 

3rd August
run
3x3 rounds sparring
bagwork focusing on punches and knees
2x3 round coninuous clinch and knees
2x3 mins padwork boxing only
40 press ups, sit ups, squat thrust, squats and back raises
100 calf raises

 

4th August AM
3x3 mins skipping
5x3 mins on pads focusing on boxing and knees
8x3 rounds bagwork focusing on boxing and knees
4x3 mins of light sparring boxing only
30 secs run 30 secs excercise 6 times

 

4th August PM
5x3 mins skipping
4x3 mins on bags working on punches and knees
1 round single puiches
2x3 mins single punch single knee
3 mins combinations start with knee finish with punches
3 mins combinations start with punches finish with knee
3 mins any combinations
5x3 mins sparring boxing and knees only
30 secs run 1 min exercise 5 rounds

 

5th August
run
2x3 rounds boxing padwork
5x3 mins sparring
50 press ups sit ups squat squats tricep dips and back raises

 

6th AUgust AM
3x3 mins skipping
4x3 mins sparring
2x3 mins clinch work

 

6th August PM
5x3 mins skipping
power angle kicks
push kick knee
push kick power angle kick
low kicks
5x3 mins padwork 1st round boxing, 2nd round box and kicks, 3rd round punch and knees, 4th round everything mixed and 5th round block and counter (last minute of each round do clinchwork)
2 minutes 10 press ups 10 burpees
2 minutes 10 lunges ups 10 v sits
2 minutes 10 squat thrust 10 crunches
2 minutes 10 jumping squats 10 sit ups 2ith a twist

 

8th August
3x3 mins skipping
2x3 mins single punches
2x3 mins single shots
2x3 mins block and counter
5x3 mins sparring
3x3 mins clinch sparring
50 crunches squats jumping squats back raises tricep dips
50x2 press ups

 

9th August
3x3 mins skipping
3 mins shadow boxing
3 mins power angle kicks
3 mins push kick jumping kick
3 mins knees
3 mins block and kick
working on countering techniques
working on fakes
2x2 mins swiss ball excercises
2 mins ab excercises
2 mins leg excercises

 

10th August
3-4 mile run + roughly 125m hill sprints
3 mins shadow boxing
3 mins power angle kicks
3 mins push kick power angle kick knee
3 mins low kick body kick head kick
5x3 mins padwork (round 1 boxing, round 2 box and kicks, round 3 box and knees, round 4 everything mixed and the last block and counter
50 press ups, sit ups, squat thrust, squats, back raises and tricep dips

 

11th August
3-4 mile light jog
3 mins shadow boxing
3 mins power angle kicks
3 miins block push kick power angle kick
3 mins block and kick
3 mins block kick block and then push
2 round single shots
boxing technique work
2x3 mins body boxing
2x3 mins body boxing with knees
10 mins clinch
2 mins burpees and tuck jumps change every 30 seconds
30 seconds
2 mins squat thrust and press ups change every 30 seconds
30 second push kicks
2 mins squat jumps and kicks change every 30 secs