A typical week at our gym in Bangkok consisted basically of this weekly training schedule:
Tuesday AM:
Skip Rope for 20 Minutes
Shadowboxing 10 Minutes
3-5 Rounds of Bag Work
3-5 Rounds of Power Focused Pad Work
Light Technical Work / Ab Work
Stretch
Tuesday PM:
Run 3K
Shadowboxing 10 Minutes
3-5 Rounds of Bag Work
3-5 Rounds of Power Focused Pad Work
3-5 Rounds of Technical Muay Thai Sparring
Ab Work/Stretch/Cool Down
Wednesday AM:
Run 5K
Shadowboxing 10 Minutes
Interval Training (Sets of kicks, knees etc. on the bag)
3-5 Rounds Technical Pad Work
Abs/Stretch/Cool Down
Wednesday PM:
Jump Rope 10 mins
Shadowbox 10 mins
5 Rounds of Technical Sparring
20 minutes of Clinch
Abs/Stretch/Cool Down
Thursday AM:
Run 3k
Shadowbox 10 mins
3 Rounds Hard Padwork
3 Rounds Frestyle Bag Work
Interval Bag Work
Abs/Stretch/Cool Down
Thursday PM:
Skip Rope 10-20 Minutes
Shadowboxing 10 Minutes
3 Rounds of Bag Work
3 Rounds of Power Focused Pad Work
3-6 Rounds Traditional Boxing
Abs/Stretch/Cool Down
Friday AM:
Run 3-5K or Skip Rope 10-20 Minutes
Shadowboxing 10 Minutes
3 Rounds of Bag Work
3 Rounds of Technique Focused Pad Work
Technical Drills
Abs/Stretch/Cool Down
Friday PM:
Skip Rope for 20 Minutes
Shadowboxing 10 Minutes
4 Rounds of Bag Work
4 Rounds of Power Focused Pad Work
3-5 Rounds Technical Muay Thai Sparring
Saturday AM:
Plyometric Circuit Training led by CPT NSCA Physical Coach and Professional Muay Thai Fighter Richie Alvarez Huerta
Ice Bath Recovery for 5-10 mins
Saturday PM:
Skip Rope for 20 Minutes
Shadowbox 10 mins
5 Rounds of Light Sparring
15 Minutes of Clinch
Abs/Stretch/Cool Down
Sunday Am:
10k Run
Traditional Wai Kru Practice
Ice Bath Recovery
Sunday PM:
Skip Rope 15 mins
Shadowboxing 10 Minutes
3-5 Rounds of Bag Work
3-5 Rounds of Technique Focused Pad Work
Interval Training on Bags (200 skip knees, Push Kicks, Kicks etc.)
Abs/Stretch/Cool Down
Mondays: DAY OFF!!!! (Read more about non-training adventures here!)
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