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Anthony Militello 12-21-2007 08:01 AM

Might Take A Fight
Might be taking a fight..


So heres the deal. I MIGHT be taking a Muay Thai fight in 11 weeks. My coach is talking to the promoter to see what the deal is. If I fight this will be my first strictly Muay Thai fight and my first time using Crossfit for any fight prep. I was woundering what you thought about my idea for conditioning if you have some time to review. I recently have been getting heavly into the Oly. lifts and already feel a HUGE increase in kicking and punching power due to being able to open my hips much quicker now. So with that said I'd like to keep two days of training strictly for Oly. Lifts. Let me know what you think about that.

Here is what I plan on doing

Week One
Monday - Squat/Bench day, Muay Thai
Tue - Metcon: WOD, Muay Thai
Wen - Heavy Snatch/Light clean work, Muay Thai
Thurs - Metcon: WOD before Muay Thai to simulate fatigue durring the fight because thursday will be our light sparing day.
Friday - Heavy Clean/Light snatch work, Hour or so of drilling BJJ.
Weekend - Light rolling/BJJ drilling, active recovery.

Week Two
Monday - OHP/Jerk Press work/Deadlift

rest of the days stay the same

I've never done anything like this. I use to be strictly a powerlifter/ this hole stand up thing is totally new to me.

I'm 206 at 12/13% bf and I will be cutting down to 185. The diet I've got down.

Any info you could give me would be great!

Christopher Wood 12-21-2007 12:33 PM

Re: Might Take A Fight
It sounds like you have a plan you feel confident in which is great because confidence in how you train has a tendency to translate into confidence when you get in the ring/cage. (At least for me) I don't know how much wiggle room you have but when I started really looking for the best way to train for muay thai fights I looked at camps in Thailand and how they train there. Kaewsamrit gym has a great page on their site detailing how their pro fighters train, perhaps you could rip a few things from there if you see anything you like, but as I look at it now your week looks chock full.

Best of luck!

Leon Robotham 12-21-2007 01:15 PM

Re: Might Take A Fight

Unless you have any grappling/mma fights planned as well I would scrap the rolling, put it on the back burner until the fight is over. You have a grappling background so your skills won't be lost in the next 11 weeks. That time would be better used doing plenty of MT specific skills.

personally I would follow the wods in prep for a fight and if things like 5, 10 ks come up then 'd be subbing them with a girl of choice, kettlebells, or tabata pad work. You need to be hammering plenty of anaerobic work and working on reducing your recovery time, it's all good and well being able to go all out for a round but if you can't recover and or sustain a high tempo your crushed for sure.

keep it short and intense and work on recovery with absolutely NO long distance training at all.

Good luck.

Anthony Militello 12-21-2007 01:30 PM

Re: Might Take A Fight

Originally Posted by Leon Robotham (Post 231328)
keep it short and intense and work on recovery with absolutely NO long distance training at all.

Yeah that was my mind set. Good to hear it again from some one else though.

And good point on the not rolling. I rolled for a little bit today and got caught in a nasty key-lock. Spent alot of time with ice. So I think it's best I not get injured grappling in prep. for a stand up fight LOL!

And as far as going to Thai Land...My best bud and I are going in 9 months to the Fairtex camp out there.

Also I love the idea of adding in more KB work. Will DEFF. be doing that. esp. for increasing work cap.!

Other then that how does the oly. lifting I have planned sound?

Thanks guys!

James Forbes 12-21-2007 05:41 PM

Re: Might Take A Fight
I would incorporate pull-ups of all kinds. from my experience, trying to hold a tight Thai clinch can be taxing on the lats. And your lats play a big part in pulling your opponent into knees and elbow.

Matthew Nielsen 12-21-2007 06:01 PM

Re: Might Take A Fight
Or you could just clinch non-stop for 20 minutes at the end of your training sessions.

A 5 K is long distance? If you are in fighting shape, that should be a warm up.

The formula for fight training is pretty basic.

Run 5-7k to warm up

Skip for 30 minutes

Shadow box for 3 - 5 minute rounds

Pads for 5 - 5 minute rounds

Bag work for 5 - 5 minute rounds

Clinch for 20 minutes non-stop or Spar for 5 - 3 minute rounds

Push ups - Pull Ups - BW Squats - Sit ups

If you can do that, then you can think about benching.

BTW, which Fairtex are you going to? I spend some time there last summer.

Ryan Beasley 12-22-2007 09:11 AM

Re: Might Take A Fight
I definitetly second the suggestion of stopping to roll. I fought mma and thai but mostly thai and would hate missing rolling. But, its not worth putting all the training time in and tweak something rolling.

Some of things I did in specicfic were using bands or cables to throw jabs and crosses, this will be probably more beneficial than benching.

Also you can use a band ancorhed low or a low pulley weight stack with an ankle strap to throw knees, the weight stack being the best option.

Another drill did was called the "baby drill" where you took 1-2 thai pads and held them between your wrist/forearm by squeezing. The goal was to keep them horizontal without dropping your hands the entire time. I typically did this in between rounds as an active rest. This really helped in the clinch and with keeping your hands staying up. This can also be done on a pec deck as a isometic hold in the same way with your forearms instead of hands.

Neck work would never hurt either to better absorb a punch and be stronger in the clinch.

Leon Robotham 12-23-2007 11:58 AM

Re: Might Take A Fight

I mean distance as in 10k and over I should have been more specific, but I did say that personally I would be subbing 5 to10k. In the past I have hit the roads hard and I actually find it better on the joints for me to train with KB swings instead of running so I do so, especially when training for a fight.

Also the training that you mentioned would be whats considered a typical thai session. On top of this type of session I would be training Crossfit style but you have to be careful of over training.

an example of my own training would be something like this

Mon - CF
Tues - Thai
Wed - OFF
Thurs - Thai and CF
Fri - CF
Sat - Thai
Sun - Thai (pure technique drills)

It's worked for me and the guys at the gym so no point in changing.


Sorry to hear about the injury from the key lock but that's precisely why I tend not to roll when in prep for a fight.

I think O lifting is fine, light for reps if your technique is down.

Merry xmas.

Leon Robotham 12-23-2007 12:00 PM

Re: Might Take A Fight

The guy in the picture is Master A, the brother of Grandmaster Toddy and some of his guys now also implement CF into their fight prep.

Matthew Nielsen 12-23-2007 04:10 PM

Re: Might Take A Fight
Toddy's a grandmaster now :)

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