Page 265 - Muay Thai Training Exercises

The workouts include a warming-up phase, a main part,
and a cooling-down phase. First, you have to warm up by
doing a warm-up exercise such as jogging or skipping
rope at low intensity. Next, do some stretching and loosen
up. Depending on your experience, decide whether you’ll
stretch dynamically or statically. In the main part,
concentrate on training in techniques, stamina, or
strength. You can start out with the workout program
provided and adapt the sequence and type of exercises to
your own needs. Finish the training with a cooling-down
phase. This could be some light rope-skipping before
some nal stretching of the muscles that are prone to
shortening.
These workouts are kept relatively short to allow you to
do many repetitions, to reduce the strain on your body,
and to shorten the time the body requires for
regeneration. You can intensify the workouts by
increasing the number of rounds or sets as well as the
intensity; you can also reduce the intensity. It is also
possible to exchange the exercises for others for greater
variety in the workouts. Don’t repeat the same workout
two days in a row.
You should skip training completely one day a week,
especially if you train at high intensity the other days of
the week, regardless of the type of training you’re doing.
Make sure to change up your training program after a
training cycle of six to twelve weeks so that your body
faces continually changing demands and so that your
performance doesn’t stagnate. When you set up a training
program, take into consideration the time needed for