Having a balanced workout plan is crucial for achieving your goals, whether you’re an athlete or just trying to lift weights. To have an optimal workout plan, you should include a mix of cardio and strength training. Additionally, it’s important to take at least 10 minutes each day to stretch.
Muay Thai Training / Weight Training Plan
First 30 minutes:
Start with 10 minutes of stretching to prevent injury and ensure your muscles are ready for training. After stretching, move on to cardio. Good cardio exercises include jump rope or a run.
Second 30 minutes:
In the next 30 minutes, focus on either upper body or lower body striking techniques, rotating them based on what you trained the day before. For upper body striking, practice combinations on a heavy bag or shadow boxing with or without weights. For lower body, focus on kick techniques and footwork.
Last 30 minutes:
Once your blood is flowing, it’s a good time for weight training. Since you may already be fatigued, focus on lifting heavier weights for fewer reps. Stick to compound movements such as the bench press, deadlifts, squats, and shoulder presses. A rep range of 5–7 is ideal for muscle growth.
Doing this workout plan 5–6 days a week will help you get stronger, build muscle, and improve your Muay Thai. If you want to excel further, consider adding sparring days. Sparring will allow you to apply everything you’ve practiced and help you improve overall.
