Get your body Muay Thai ready Everyday Athlete John Valbonesi
TO be fight-ready, you need to train in the art of Muay Thai in both defence and offence and learn the techniques and movements needed for the sport. However, this is not all you need. Before a competition, a fighter takes part in an intense six- to eight-week “fight camp” involving intense conditioning sessions to make sure they are fit enough to last the fight. This same ideology is incorporated in our six-week Fight Camp bootcamps for the everyday person in Glasgow. We incorporate the same techniques and workout programming used for our fighters and scaled for our clients.
During these six-week camps we incorporate a mixture of Muay Thai pad sessions and conditioning workouts. Of all the conditioning workouts we deliver, none is more effective than tabata (high-intensity interval) training. Tabatas are short, fourminute rounds involving eight mini rounds of 20 seconds of maximal effort followed by 10 seconds of recovery. Always seek a doctor’s approval before starting any form of exercise. Below are some of our favourite combinations of tabata, which can be performed in the gym and in the home.
On the treadmill or rowing machine, complete 8 x 20 seconds of maximal effort intervals with 10 seconds rest. Aim to maintain or increase speed and output.
Bodyweight squat for 20 seconds 10 seconds rest Pushup for 20 seconds 10 seconds rest 20 seconds hillclimber 10 seconds rest 20 seconds lunges 10 seconds rest Complete the sequence above twice for a total of eight rounds. Full-body tabata Fight Camp conditioning Complete 8 x 20 seconds work of burpees Aim to increase reps or maintain number of reps completed in each 20-second burst. Gym-based tabata 20 seconds medicine ball slam 10 seconds rest 20 seconds renegade row 10 seconds rest 20 seconds goblet squat 10 seconds rest 20 seconds KB swing 10 seconds rest Complete twice for eight rounds Keep a record of the speed you work at on the cardiovascular tabata and the reps you manage to achieve on each of the bodyweight and weighted tabatas. That way, week to week you can aim to improve. Investing in a stopwatch and whiteboard will be invaluable in your training for tabatas. MUAY THAI SKILL BY TOMMY YOUNG Kicking technique All Muay Thai techniques will begin and end in stance or guard, which was covered last weekend. To recap: start with your feet under your hips; take a step forward with your nondominant side. Turn your rear foot so your feet form an L shape. Make two fists and bring your hands up. Your rear hand should just beside your eye/temple. Your lead hand is in the same position but a little more forward. Balance should be centred between both feet. Lead switch kick To kick from your lead leg you must perform the switch. From stance, reverse the position of your feet with a quick skip. At the same time, push off the ball of the foot from your kicking side, pull your opposite shoulder back and drive the leg round using your hips. The Muay Thai round kick should be executed using the leg like a bat, using the shin as our striking point, not the foot. Rear leg Round Kick From stance take a short step forwards and slightly out, away from your centre. At the same time, push off the ball of the foot from your kicking side, pull your opposite shoulder back and drive the leg round using your hips. The Muay Thai round kick should be executed using the leg like a bat, using the shin as our striking point, not the foot. Multiple speed kicks Each time you perform one kick follow up with another as soon as the kicking leg returns to position and the foot touches the floor. This is done in a spring-like manner. Here is a fun little kicking workout to try.
Fight Camp conditioning: 10-9-8-7-6-5-43-2-1 repetitions of kicks, on both legs, and burpees. The kicks should be performed in speed fashion to a bag or to kick pads. Enjoy! Everyday Athlete gym is located in the heart of Glasgow and provides a unique, fun training environment geared towards helping clients achieve their health and fitness goals. Unit 18B, 100 Borron Street, Glasgow, G49XG; www.everydayathletegym.com www.physioeffect.co.uk
Angela Haggerty is coached by Tommy Young at EDA Photo: Kirsty Anderson