PROGRAM RATIONALE
The DVSN 1 Week Muay Thai Fitness Program is aimed at improving overall physical fitness and introduce you to the sport of Muay Thai. It is a well-balanced training plan that focuses on different aspects of physical fitness, including strength, conditioning, cardio, power, agility, endurance, and balance. The plan incorporates a mix of strength and conditioning exercises, cardio exercises, and Muay Thai drills, including shadowboxing, pad work, heavy bag work, sparring, and clinch training. The rest days are also included to allow the body to recover and prevent overtraining. By following this training plan you’ll improve your overall physical fitness and skill in Muay Thai, while also preventing injury and burnout.
DAY 1: STRENGTH AND CONDITIONING
Warm-up: 10 minutes of jump rope.
Strength Training:
Squats 3 sets of 10 reps
Lunges 3 sets of 10 reps
Bench Press 3 sets of 10 reps
Rows 3 sets of 10 reps
Conditioning:
High Knees 3 sets of 30 seconds
Jumping Jacks 30 seconds
Mountain Climbers 30 seconds
Muay Thai:
Shadowboxing for 3 rounds of 3 minutes each.
Cool-Down: 10 minutes of stretching.
DAY 2: CARDIO AND CORE
Warm-up: 10 minutes of running.
Cardio:
Pad Work 5 rounds of 2 minutes each with a partner, with 30 seconds of rest between each round.
Core:
Sit-Ups 3 sets of 15 reps
Russian Twists 3 sets of 15 reps
Plank 3 sets of 15 reps
Muay Thai:
Heavy bag work for 3 rounds of 3 minutes each.
Cool-Down: 10 minutes of stretching.
DAY 3: REST AND RECOVERY
DAY 4: POWER AND AGILITY
Warm-up: 10 minutes of jump rope.
Power Training:
Power Cleans 3 sets of 10 reps
Push Presses 3 sets of 10 reps
Deadlifts 3 sets of 10 reps
Agility Training:
Ladder Drills 3 sets of 30 seconds
Cone Drills 3 sets of 30 seconds
Muay Thai:
Sparring for 3 rounds of 3 minutes each.
Cool-Down: 10 minutes of stretching.
DAY 5: ENDURANCE AND BALANCE
Warm-up: 10 minutes of running.
Endurance Training:
Continuous Punching and Kicking 3 sets of 5 minutes on the heavy bag, with 30 seconds of rest between each set.
Balance Training:
Single-Leg Balancing 3 sets of 30 seconds on each leg.
Muay Thai:
Clinch training for 3 rounds of 3 minutes each.
Cool-Down: 10 minutes of stretching.
DAY 6: REST AND RECOVERY
DAY 7: PUTTING IT ALL TOGETHER
Warm-up: 10 minutes of jump rope.
Full-Body Circuit:
Burpees 3 sets of 10 reps
Box Jumps 3 sets of 10 reps
Kettlebell Swings 3 sets of 10 reps
Pull-Ups 3 sets of 10 reps
Muay Thai:
Combination pad work with a partner for 3 rounds of 3 minutes each.
Cool-Down: 10 minutes of stretching.
Coach’s note: Remember to always listen to your body and adjust the intensity or volume of the exercises if needed. Also, make sure to warm up properly before each training session and cool down properly after each session to prevent injury. Stick to this training plan consistently, and you will see improvements in your overall fitness and skill in Muay Thai.
Read the Muay Thai: Mindset for Success Article
