Weight programme for thai boxer?

gandhi24

HI guys, I normally train thai boxing 3-4 nights a week. I have just damaged my knee and will be out of action for a year. I am 5 10 and weigh 70 kilos. Seeing as I am going to be out for a year, I want to hit the weights hard. I want to put on maybe 7 kilos muscle while maybe losing 2-3 kilos fat. What do you reckon is the best way of going about this with regards weight programmes, supplements, protein and general diet. My aerobic exercise will have to consist of bike and swimming. Any suggestions?

BrokenArrows

seen as you damaged your knee, are you restricted in any movements or putting weight on that leg.

gandhi24

I wont be able to do any squats or other leg related weights, but I should be able to carry out all other upper body training without a problem.

gabgab

There are some very knowledgable people on here who will know what is best based on your specific needs as a fighter,

I would guess dips, chins, press ups would be a good start. No idea if you should train them a particular way for the explosive power you need though,

JMCD

Hey Gandhi, Just a quick question Im after takin up muay thai and its fantastic.............but I have been hitting the gym prior to this 6 days a week and have seen some impressive results in my physique. The trouble is I dont want to loose what I have achieved because it took me a lot of hard work to achive what I have achieved and was wondering on advice on a weight regime that would help me maintain and also improve(a bit done but more to do;)) my physique whilst helping improve in muaY thai.


Thanks

gandhi24

Hey JMCD, When I was training in muay thai I used to do only push ups, sit ups, chin ups etc. I used to do no weight training. If you are training muay thai 4 nights a week, your body fat levels will be very low and you will get ripped pretty fast but you will not get much muscle gain. As i have not done weight training and muay thai at the same time, I would not be the best person on here to advise you about it. Im sure one of the lads will be able to advise you or you could visit the martial arts forum

dave80

JMCD wrote: »

Hey Gandhi, Just a quick question Im after takin up muay thai and its fantastic.............but I have been hitting the gym prior to this 6 days a week and have seen some impressive results in my physique. The trouble is I dont want to loose what I have achieved because it took me a lot of hard work to achive what I have achieved and was wondering on advice on a weight regime that would help me maintain and also improve(a bit done but more to do;)) my physique whilst helping improve in muaY thai.


Thanks

JMCD,

how often are you doin muay thai? and how long are you doin weight training?

Roper

Pretty much everything I'd recommend would have leg work in it. I'd just make sure that you did as many compound movements as the injury allowed and concentrate on power and endurance.