A Great Standup Workout - Thai Style

[mung-korn]

There is a reason I am posting under this username so do not mention my name once you workout who posted this!

Thought I should share this with you... I got this workout from Sean Wright (Asian Contender). I did it today and was one of the best workout I have ever had. Basically you do the Skipping, The Footwork, The Bagwork, The Burpee Intervals on your own and then you do the rest with a group. What I do is do the Skipping, The Footwork, The Bagwork, The Burpee Intervals an hour before class and then leg it down to class for the padwork and sparring... then when class is over do my situps.

Skipping
10 minutes (last 10 seconds of each minute sprint)



Footwork / Shadow Boxing Drills - 5 x 3 minutes (30 seconds rest)
I got these drills from Mr Roy Jones SR and I really liked them, the idea is for rounds 1 to 3 keep moving forward and throwing punches, once you reach the ropes pivot and return, do this non-stop for the whole round.

Round 1 - Move across the ring with Step jab, reach ropes, pivot 180 degrees.
Round 2 - Move across the ring with Jab-Cross, reach ropes, pivot 180 degrees.
Round 3 - Move across the ring with Cross-Hook, reach ropes, pivot 180 degrees.
Round 4 - Circle the ring, side stepping constantly jabbing and changing direction (Sugar Ray style)
Round 5 - Jab Slip Drills. Slip Outside come in with right uppercut, Slip inside come in with left uppercut.




Bag Drills - 5 x 3 minute (60 seconds rest)
Not sure about you guys, but I get bored shitless doing freestyle bagwork, so I have decided that I need something to fix it. Here is a GREAT circuit I found and tested out today, it was absolutely brilliant.

Round 1
min 1 - Lead Hand (Jabs, Left Hooks, Lead Uppercuts)
min 2 - Jab & Cross Combos (1-2, 1-1-2, 1-2-1-2, 1-2-1-1)
min 3 - Free style combinations
Round 2
min 1 - Power Punches (Combo's as hard as possible)
min 2 - Outside work (constantly moving with 1-1-1 and pivots)
min 3 - Free style combinations
Round 3
min 1 - Free style combinations
min 2 - Lead Hand (Jabs, Left Hooks, Lead Uppercuts)
min 3 - 10 punch outs with 1 sec rest (13 sets)
Round 4
min 1 - Free style combinations
min 2 - Power Punches (Combo's as hard as possible)
min 3 - Jab & Cross Combos (1-2, 1-1-2, 1-2-1-2, 1-2-1-1)
Round 5
min 1 - Jab, Hook, Cross (1-3-2)
min 2 - Inside Drill (shoulder must remain touching bag)
min 3 - Free style combinations




Shadow Boxing Burpees - 5 x 2 minutes (30 seconds rest)
Oh fuck, Oh fuck... these are sickening, seriously... these are designed by someone seriously evil. You Shadow Box for 30 seconds (aim to throw 75 punches... this is not a rest!!!) and then do explosive burpees as fast as you can for 30 seconds, shadow box again for 30 seconds (aim to throw 75 punches) and then do another 30 seconds of explosive burpees. Rest 30 seconds and repeat.
Really this needs to be built up to 5 x 3 minutes but I had a class in 15 minutes, so didn't wanna be late




Padwork - 5 x 3 minutes (30 seconds rest - erm... kind of!!!)
After each round you have to do 10 press ups and 10 squat jumps/tuck jumps and therefore rest is actually about 10-15 seconds!!!
Round 1 - Thai Pads
Round 2 - Thai Pads
Round 3 - Thai Pads
Round 4 - Focus Mitts
Round 5 - Focus Mitts




Sparring - 5 x 3 minutes (30 seconds rest)
Round 1 - Jay - 75kg Tae Kwon Do guy with ace kicks
Round 2 - Gerry - 90kg Thiaboxer (ouch)
Round 3 - Phil - Good well rounded Thaiboxer
Round 4 - Jane - very quick kickboxer
Round 5 - David - Kickboxer, very fast





Sit Ups - 200 reps
50 - Evil Dead Sit Ups
50 - Left Elbow to Knee
50 - Right Elbow to Knee
20 - Alternating touch toe
30 - Crunches

[SawaPawa]

looks good!! I'll have to give it a try

[Abstroose]

This looks like a really nice workout. I'm off to Tigers Muay Thai in 5 weeks and this is definately the sort of workout I need to get used to.

Thanks for sharing

[Jamie Taylor]

I would probably have to write my will out and kiss my mother goodbye before doing that. Looks nice though.

[The Natural]

excellent workout..thanx!!

[F4LL3N W4RR10R]

Looks a beast of a workout. I don;t train kickboxing anymore and tbh, I was never really that fit or good at it

My only gripe was that we'd do an hour drilling getting beasted to fuck to the point where you felt sick, then you'd be expected to spar 3 minute rounds and not drop your guard due to being soooo fucking tired.

I just wouldn't have the energy to spar to my full capacity after such a workout.

I suppose it separates the men from the mice though.

I'll go and squeak off somewhere and eat some cheese

[coleman.sensei]

can't wait to try this one. looks like an awesome workout and just what i have been looking for.