hey i have planned to come and train with you in december 2009 i will stay 1 mounth that i arrive there i have been training muay thai 7 mounths, i train muay thay 2 times a week here in norway i am 175 cm and about 79 kg , i misssion is that i whant to go muay thai matches for my club when i go back from thailand, so i wonder can you send me a training program to prepure to come to thai land so i am i good shape and can follow the traing in thailand , running program and food example , thank you ,my email is raam_jam@hotmail.com
Ok so you still have a fair amount of preperation time.
If you just want a generic advice then i would suggest to you:
In the first month:
-start running(increase either distance or speed every workout, start slow)!
-do loads of sparring in your muay thai classes and dont be shy trading leather heavy
-start with pullups, dips, air squats, hip raises
2nd month:
-switch from aerobic slower running to sprinting(start with several 800m sprints and decrease distance every workout while increasing intensity)
-again still saprring sparring sparring a lot(more important than focus mitts)
-either increase weight on the above exercises(weighted vest/dip belt), or switch to other max.- strength exercises like:
One Legged Squats(start assisted), One Arm Pushups(againstart assisted), dumbbell rowing, deadlifts
keep reps between 1-6 and go very heavy(start slow though and dont forget the warm up sets)
3rd month until you fly:
-2 anaerobic conditioning sessions per week
-1 aerobic session(ex. 1 mile run very fast)
-SPARRING
-increase weight further on strength exercises and start with explosive strength training the last month to carry over for your sport
(just look up "complex pair" training on the nets)
As you may understand it is very hard to give you tips without some details so if you want some more detailed advice with some training plans:
What are your weak points regarding training(if you know)?
What are your goals(getting stronger, more endurance, agility, explosivness/quickness,etc...)?
Did you train something before and are you only training muay thai at the moment or other things aswell?
my weakness is in boxing, my hand techinique is not sow good, and iam not sow strong in my arm my arm get tierd fast, but is have just train muay thai 2 months now . i feel that my legs very good strong. i dont train any other sport . thanx for answer
my weakness is in boxing, my hand techinique is not sow good, and iam not sow strong in my arm my arm get tierd fast, but is have just train muay thai 2 months now . i feel that my legs very good strong. i dont train any other sport . thanx for answer
alright then do as said above if you want(just one option of many)
it will help you with the basics, any more questions?
Namsaknoi should still be here. He has no plans of going anywhere else for the moment! As Daniel says, we have many trainers at the gym who can help you. If you want to improve your hand skills (boxing) then you can train with Yud.
If you train at Frontline, Eirik, Tommy or Petter should be able to help you with a diett, if not, come down to Partner Gym and I will help you out ;)
Why do you want to stay in karon or kata? Rawai is a nice place, much better than kraon/kata, i really cant see any reasons to stay anywhere else.
From kata to the gym about 20 min.
the plan is to bring my family with me ,sow i will use my time on training while they will have real vication thats why i thinking to stay in kata or karoon because they had many hotels and resorts there. my club is frontline and i will talk to my coachs about a good diet , thanks for your answer . daniel. do u train at patner or coach?