Brak odpowiedzi do tego tematu

[budo_tae tad]

Beginners Training Program (Average duration 2.5 hrs)

1.Warm -up : 15 minutes of upper & lower body Stretching ,10 minutes Skipping rope (sounds easy but it’s not!)
2.Bag Work : 3 x 3 minute rounds of Kicks & Punches, focusing on correct Technique (supervised by the instructor)
3.In The Ring : 3 x 3 minute rounds of Technique, 3 x 3 minute rounds of light Sparring (both sessions with Instructor)
4.Endurance : 20 - 30 minutes of strength -building using free weights and gym equipment.
100 Sit-ups and /or more Skipping
30 minute run over a 6km-12km distance (optional)


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Intermediate Training Program (Average duration 3.5 hrs)

1.Warm -up : 15 minutes of upper & lower body Stretching - 15 minutes Skipping
2.Bag Work: 4 x 3 minute rounds of Punches, Elbows , Kicks & Knees
3.In The Ring: 4 x 3 minute rounds of Technique, 4 x 3 minute rounds of Sparring (both sessions with Instructor)
4.Endurance: 30 - 40 minutes of strength -building using free weights and gym equipment.
200 Sit-ups and / or more Skipping
30 minute run over a 6km distance


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Advanced Training Program (Pre Fight Training for Thai Fighters)

Morning Training (Average duration 2.5 hrs)

10 minutes of stretching and light weight training to wake up the body.
30 minute run over (aprox 10 km distance)
15 Minutes of shadow boxing
30 minutes strength-building using free weights and gym equipment.
30 minutes of Bag work and /or Skipping
15 minutes of Stretching to warm down the body

(Eat and have a mid day Sleep)

Afternoon Training (Average duration 3 hours)

1. Warm -up: 20 minutes of str
ength-building free weights and gym equipment, 20 minutes Skipping 2.Bag Work: 5 x 3 minute rounds of Punches, Elbows , Kicks & Knees
3.In The Ring: 5 x 3 minute rounds of Technique, 4 x 3 minute rounds of Sparring (both sessions with Instructor)
4.Endurance: 30 - 40 minutes of strength -building using free weights and gym equipment.
200 Sit-ups and / or more Skipping
60 minute run over a 12km distance, this will be combined with 200m sprints uphill, about 7-10 sprints

In Muay Thai most fights are decided EITHER: In round 1 by KO (Elbow and Knee) or in the 5th round as a results of conditioning.
Conditioning will win over technique in 95% of all cases. Our gym specializes in body condition and nutrition, that takes personal dedication
by our trainers and management and that is what we offer, which distinguishes us from the rest. You will leave our
gym either in the best condition of your life or as winner. The CHOICE IS YOURS