Get your body Muay Thai ready Ev­ery­day Ath­lete John Val­bonesi

Sunday Herald Life - - NEWS -

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.

CAR­DIO­VAS­CU­LAR TABATA

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 tabata

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

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