Any decent fitness advice?

Havo

Hi all,
i thought it would be a good idea to put up this post in the off chance that anybody would have any advice on upping my fitness level and cutting down my weight a bit. Ive started doing Muay Thai in Dublin (few months ago) and am loving it, but feel id love it a lot more if i wasnt so knackered after every round. I suppose running would help, but how much? I know theres a lot of fighters/athletes that might be reading this and so id appreciate any help you could spare, thanks a lot
Havo

Taiwan-Evo

if you are unfit / overweight chances are running will leave you with sore/injured knees. Not good if your training muay thai. Try swimming. Skipping although some complain they get shin splints if not used to doing it.

yomchi

What does your diet consist of?

Black Swan

Review your diet, vitamins, and training schedule (increase it?). Cut the booze, smoking, and recreational drugs (if any of these apply). Swimming was a grand suggestion posted earlier. Gradually build laps over time using a variation of strokes.

Millionaire

I d add in too...

If you want to get fit for Muay Thai.... keep doing as much MuayThai as possible! :-) stick at it consistent... a few times a week, and in another few months you will improve greatly! simple... isn't it ! just push yourself as hard as you can at the Thai, and stick at it and you will get fitter, and your skills and technique will of course get better.

yes running is good, skipping, cycling...

you can look at fitness programs like Ross Boxing, who recommend sprints and stuff, but if you cannot run say 5Km in 30 mins at a brisk and steady pace or similar in the first place... get up to the basic level first before you try the fancy stuff.

Try some running in between the nights you are not doing muay thai.

If your a begineer and training for a hobby , do not worry about all the advanced fitness stuff some people will recommend... it will only put you off.

and as the lads said....cut the crap food, and the booze. (I lost some flab and put hard muscle in its place doing thai, I had when I gave the booze up 5 months ago). drink tons of water and eat plenty of green veg and fruit.

Good Luck and Keep Training Hard.

buck65

Yeah, a night or 2 a week running would help alot. Get your body used to running for 20-25 minutes at a steady pace, after that the muscles and lungs should be able to take in a few 200m semi sprints and building up to perhaps 4x 400m "sprints" or at least where you are pushing yourself hard, with maybe a 2minute rest between where you jog or walk to recover.
This type of running simulates, I think, what happens in a fight where you push hard for 2 minutes followed by a rest and push hard again.
A night of weight training would help too, with more emphasis on fast reps than heavy lifting - consult a book or gym for the best workout to suit you.
Fitness comes in time, I remember when I started trying to get fit years ago it took a whole year before I got to a decent base level, I have maintained this by training consistently and as others said here - eating properly and resting , avoiding too much drink. Even if you miss a few weeks of training (due to injury,burnout , holidays) it never feels quite as bad or as hard as the first few months- things will improve so stay at it.

Dragan

Dragan's "Anytime, Anywhere 2" Workout

Skipping : 2 mins
Burpees 10
Hindu Squats 10
Push Ups 10

60 seconds rest

Go Again.

Do this for as many rounds as you can in 20 mins. Do this on days when you are not training in MT or before you go swimming.

I have scaled this back to what I can only assume your fitness levels will be able to handle. As Gerry said, when your training MT then bust your ass.

Post you full diet and be honest, include any crap that you might normally eat.

Havo

Thanks lads, appreciate the help, just back from a 5km jog just under 30mins. Gonna start swimming aswell and try out "Dragans workout".
Cheers ,
Havo

Millionaire

if you can run 5km in 30 mins, your well on your way...cause thats just about what I can do!

I think in Rossboxing e book, ross said a good measure of fitness for an amateur boxer is if you can run 2 miles in 12 mins. (I maybe wrong on the mins there...but thats the general idea, as far as I can remember).

He said if you can get up to a 6 or 7 mile run in about 30 mins (again I maybe a wee bit off on the times/distance), then you got a good basic level of fitness, and can start to work in the sprints etc...

I tried before to dive into the sprints, after been off for 2 months with an injury (off from running, not Muay Thai as such) and I near killed myself. and made no progress...only got frustrated and mad. so I went back to build the baisc fitness, and daily muay thai.