Short Notice Weight Training Program PART 2


Short Notice Weight Training Program PART 2

Now for week two of the accelerated 3-week weight training program to peak for a short notice Muay Thai fight. In week 1, we introduced power movements both at the speed end of the scale with plyometric box jumps and lighter medicine ball work, and the heavier, slower end of the force-velocity curve with heavy dumbbell snatches and medicine ball exercises.

We now begin to progress to generally lighter, faster movements, continuing to allow plenty of rest for full CNS recovery. Remember, we are still attempting to increase rate of force development (power) not power endurance. I know you’re itching to blast, but hold on one more week. For now you’ll have to satisfy those urges during your Muay Thai padwork sessions rather than in your weight training.

This week, the load for the dumbbell snatch has been reduced (you should feel like you got two reps left in you) so that you are accelerating faster. Speed of movement is the focus. We’ve also swapped the overhead press for a push press, to further incorporate power. This movement builds force from the floor via the lower body to the upper body explosively – just like Muay Thai striking techniques. We also continue to maintain strength with fundamental weight training lifts.

As with the week 1 routine, your objective is to move against the loads as fast as possible to develop power.

Session 3

Using superset exercise pairs (performed back-to-back with no rest), then resting 1-2mins before repeating the same pair for 3x sets

1a) Box jump x5
1b) 2kg Medicine ball shotput wall throws x 10 per side

2a) Dumbbell snatch x 5 (using an 8-rep max load, -3RM*)
2b) 3-4kg Medicine ball floor slams x 10

3a) Deadlift x5
3b) Chin ups x5

 

Session 4

Using superset exercise pairs (performed back-to-back with no rest), then resting 1-2mins before repeating the same pair for 3x sets

1a) Box jump x5
1b) 2kg Medicine ball shotput wall throws x 10 per side

2a) Dumbbell snatch x 5 (using 8-rep max load, -3RM*)
2b) 3-4kg Medicine ball floor slams x 10

3a) Push press x 5 (using 8-rep max load, -3RM*)
3b) Chin ups x5

*Some of the exercises above employ 5-reps with an 8-rep max load, or -3RM, i.e. a load that you could do an extra 3-reps with before technical failure.

The next article gives you the final two weight training sessions in preparation for the short notice fight.

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5 thoughts on “Short Notice Weight Training Program PART 2

  1. Pingback: Weight Training Program For Fighting at Short Notice PART 3 | Heatrick Strength & Conditioning for MuayThai

  2. Very helpful post. In a power stage now, 6 weeks out from a Thailand camp. Limited technique on the snatch and clean & jerk. Would you suggest plyometric step ups with dumbbells in place of box jumps? plus incorporating split jerks somewhere. Medicine ball shot put and slams are also unavailable to me so I was thinking clap/plyo push-ups with a weight vest (to manipulate loading), any suggestions?

    Many thanks

  3. Hi James,
    You could substitute the split jerk for a snatch as long as you keep it lighter and fast (objective is speed-strength).

    The box jumps are supposed to be as explosively fast as possible too, bodyweight only is much better for this application.

    The medicine ball shot put throws should also be as fast as possible, so plyo pushups with or without a weighted vest will be too slow for this phase of training. You could try doing bodyweight plyo push ups on your knees to make them faster?

    Hope this helps…

    • Thanks Don,

      would you advocate any core exercises during this time such as landmines (at explosive tempo) and candlesticks? Also on the second phase before power endurance, would there be a benefit by dropping the load on the strength exercises to a 3RM, while completing 5 reps faster for a more power specific outcome?

      • Good questions James. There’s many ways to ‘skin a cat’ as they say – to explain my thought processes…

        I’ve personally not worried about core strength exercises at this stage and focused on core power. That’s why I’ve included med ball throws and smashes.

        Using a -3RM load at 5 reps (3 reps left in you with perfect form) will certainly help build power, although the other exercises (snatches, push presses & box jumps) should handle this. I’ve simply kept foundation deadlifts and chins for strength maintainance purposes (and phsycological confidence).

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