Strength and conditioning are important in Martial Arts and MMA! Use these 3 Pro tips for the best ultimate strength and conditioning results.
Gym Machine or Not to Gym Machine? That is the question.
1. Your Strength and conditioning doesn’t need to be on fitness machines. Stay off the Machines! As a Muay Thai practitioner you ARE the machine, so don’t lock yourself into another one. Stay out of the “health club” gyms because a seated chest fly has no benefit for a Martial Artist. There are hundreds of pushup variations that will build strength, speed, and power while incorporating other muscles than just your chest. Martial Artists are not bodybuilders, don’t train like one. Pick up and use dumbbells (no bicep curls), medicine balls, kettlebells, and barbells.
Stay Simple! DeadLifts, Back Squats and Presses, OH MY!
2. Go back to the basics! When it comes to your skill training, there is no such thing as too much practice. Things like shadowboxing, hitting the bag, and pad work are all staples of Muay Thai. There are a few things that are a must in your strength and conditioning program if you want to excel and build armor around your organs. For your weight training: Deadlifts, back squats, and presses are essential. When using your own bodyweight (calisthenics) such as pushups, pull ups, dips, sit-ups, back extensions, squats and lunges. You will build a great foundation for you to move on to more advanced methods. Quick advice, learn to crawl before you walk, then run!
Recovery is Training and its smart Training!
3. Recovery is just as important as the training! Your body doesn’t get stronger during the workout. It gets stronger after the workout. When your body is in repair mode, muscles, tendons, ligaments, and bone heal. The heal to become more resilient than your last training session. Learn to listen to your body if longevity is a goal for your training and fighting. There is a thin line between being lazy and listening though…Your own research and experimenting are crucial on your path to becoming a smart Muay Thai practitioner. In my 20 plus years of fighting and training. I have been blessed to have used a multitude of recovery techniques that still keep me active. Acupuncture, massage, yoga, swimming, chiropractic care and physical therapy have all kept me able to now teach, coach and train “The Art of 8 Limbs” at 41 years old.
Here is workout we do here at our CROM Physical Culture facility in Rockaway Beach, NY. You will perform 12 exercises in a row at 10 reps a piece to develop your agility, balance, flexibility, endurance, power, speed, stability and strength. Also known as the “CORE 8”. Watch, practice and then perform!!
GET TO WORK!!
CROM’S “CORE 8” WORKOUT BELOW.
SHREDbyCROM: Crazy Snake
3 min jump rope
***15 min AMRAP***
Reverse burpee – 10
Ab-mat sit-ups – 10
Frog push-up – 10
Cossack squats – 10
Knee to elbows – 10
Jump squats – 10
Alternating superman plank – 10
Reverse crunches – 10
Power skaters – 10
Toe touch crunch – 10
Sit through – 10
Hindu squats – 10
The goal is to eventually make this a 30-minute AMRAP, at 30 reps per exercise. Progress as you feel ready!
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