Weight programme for injured 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. I have weighed in at 63 kilos when in fighting condition so there is around 7 or 8 kilos of fat that has built up since the knee injury. 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?

Havo

How r ya Ghandie? Just outta curiosity whats wrong with your knee? I doin the thai aswell and im after damaging my knew aswell somehow.. Ive been to the physio and she says it damaged cartlidge and its not too serious but ive got a feeling its much worse than she says..

gandhi24

It hppened over two months ago while training. I heard my knee pop out. I went to the physio and at first he thought it was a damaged meniscus. However it has not recovered and I have to get an MRI scan done. The physio said that I will more than likely need surgery on it, so just trying to keep in shape in the mean time.

Dave Joyce

Well from been on the Fitness forum I would suggest you get an exact diagnosis of what EXACTLY is the injury BEFORE getting/taking any advice. I'm also saying this speaking as a Muaythai coach and a PT. However, if they are recommending surgery I would suggest getting a second opinion before going under the knife just to be on the safe side.

I would recommend you work the upper body with resistance training UNTIL you know the injury and get recommendations for recovery from your therapist. Make sure you use the weights for your warm-up also and not any CV equipment.

gandhi24

Cheers for the advice Dave. I dont have private health insurance so I am going to be waiting for a while before I can get the MRI scan done. I just want to keep in shape and put on a bit of muscle in meantime. Is there any particular weight programme that is suitable for my situation? Im just trying to get a few ideas

Dave Joyce

Hey Gandhi, thats ironic, have a good mate who goes by the same nickname. How much experience of resistance training do you have?

gandhi24

I have not done much resistance training before, i normally just train thai boxing 3 or 4 times a week. Just some push ups, sit ups, chin ups etc as well

Dave Joyce

Alright, first off if you have little experience I would suggest either buying a good book or going to your local gym and getting a programme/assistance from an instructor in order to perfect your technique, especially if you're thinking of embarking on a Hypertrophy programme.

However, as a Thai instructor/coach, with your stats I would advice thinking long and hard about going UP in weight classes. Why not work a strenght programme and maintain your current weight class??

gandhi24

Cheers Dave, Ill try and pick up a few books. I