Page 386 - Muay Thai Training Exercises

Day 4 Relaxed shadowboxing
Day 5 Rest
Day 6 Competition

Day 7 Rest

Notes on the Training Program
• Interval runs are for a set amount of time at different
speeds. Alternate a quick run over a distance of four
hundred yards, for example, with a slow jog of a few
minutes until your heart rate has gone down again.
• For strength training, do full-body training made up of
eight to ten exercises. Reduce the intensity of the
strength training in the last weeks before a fight.
• Stick to a healthy diet tailored to your needs and goals,
and eat protein-rich foods so that you can achieve
optimal results and minimize the risk of injury and
infection.
• Extend your sleep time to regenerate your body. Other
recommended regenerative measures are massages and
sauna visits at least once a week.
• After a competition, take a recreational time-out for
several days. Light training, such as jogging at low
intensity, resumes after one week at most. At that point
you should set up your next training cycle.

Saiyok’s and Kem’s Daily Training Plans