Martial Arts Training - Best Practices For Self Defense

If you're thinking about picking up some kind of martial arts training, it'd be good for you to know exactly what type of styles exist and which one would be the best one for you. There are literally hundreds of different arts around, and each have their own different qualities along with strengths and weaknesses, to suit different people. There isn't one best martial arts technique because the best style or technique is the one that suits you and your style. Follow below as I give a brief outline of the different types of arts training, and depending on what you need this for, you can find one that may be right for you.

MMA (Mixed Martial Arts) - has been abbreviated to MMA, and is actually a combat sport where difference people are fighting against each other. There are now many MMA gyms available to the public since MMA is so popular now, thanks mainly to the UFC. Mixed martial arts would give you a variety of skills if you ever needed to defend yourself. Among the skills are a mix of Jiu Jitsu, Muay Thai, boxing, wrestling, and other fighting skills.

Kung Fu - there are so many different types of styles and traditions when it comes to kung fu, it's actually very hard to assess. Kung fu actually isn't a type of martial art at all, it is a name that is given to any type ofl art from China. If you are looking for a type of kung fu that is best for self defense, Wing Chun Kung Fu is the most popular style in the West. It was developed mainly for smaller and physically weaker fighters to be able to beat a bigger and stronger opponent.

Jiu Jitsu - Jiu Jitsu martial arts training is mostly designated for grappling and restraint techniques, as opposed to boxing, striking, and so forth. It is used by military trainers, and police in many different countries, and is ideal for security guards, and bouncers. Grappling is usually ideal when you have to defend yourself against only one person. But when faced with multiple opponents grappling simply isn't feasible and you have to bring in other techniques. If you're worried about gangs, or attacks from multiple people, this is probably not the best practice for you.

Muay Thai - this is another arts training that is more of a sport rather than a method of self defense. A decent or good class will include some self-defense applications. This is also good if you want to get a balance between self-defense and fitness.

Karate - karate is a traditional type of martial arts, and has a much greater emphasis on self-defense. Karate training is good because it gives you an idea of what it's like to be in an actual fight. This is one of the best training techniques if you are looking for something that will give you a blend of both self-discipline and confidence. If you consider yourself as kind of a wimp or lack self-confidence, karate may be a good choice for you.

Runners and Walkers Calculate Your Base (Minimum) Training Heart Rate Without Expensive Gadgets

In my cross training article I talked about your basic heart rate, also known as your minimum heart rate. This article is about your basic fitness heart rate and how to determine it.

Skip the fancy and expensive heart rate monitors. Or, at least start with the basics and move up when you understand why you need a digital readout to tell you how you feel. There is a simple, free way to determine your base (also called minimum) heart rate to establish a number for basic fitness. When you finish this simple process you have a number that helps you know how to exercise at maintenance level or above. It sounds simple and it is simple. The only equipment you need is a watch with a second hand or digital read-out.

Your base fitness level is, in fact, calculated from your age with a simple formula. We'll use a 50 year old for easy calculations. Here's the breakdown of the formula.

1. Take your age and subtract it from 220. In our 50 year old example we now have a number of 170.
2. Take that number and multiply it by 60%. .60 X 170 = 102

The 50 year old person has a heart rate maintenance level requirement of 102. In other words, a 50 year old must exercise for a minimum of 20 minutes with a heart rate of 102 to maintain his/her fitness level.

Clearly we don't start off exercising at our maintenance level heart rate so, it is suggested that an additional 5 minutes be added at the beginning and 5 minutes at the end of a workout to round out the basic workout.

Secondly, the more fit you are, the harder it is to get to the 60% level because your heart is more efficient. Therefore, you might want to take your pulse 5 minutes into your workout and check it. Count your pulse for 15 seconds and multiply by 4. Is it above 60%? This is good. Is it below 60%? This is fine, too but means you need to work harder to keep your heart strong like it is.

At 60% you are just maintaining your level of fitness, nothing more. If you actually want to make your heart stronger you must work a bit harder, like 65 - 80%. Take our 50 year old example and multiply it by 65% for 111, 70% for 119, etc. The 80% level for a 50 year old means exercising for a minimum of 20 minutes with your heart beating 136 times for each of those minutes. It's possible but it does feel like you're pushing yourself. I encourage you to give it a try - after you know that your doctor also believes it's OK.

Thanks for your time.

How To Win An MMA Fight - Training On The Ground

With ground martial arts virtually unheard of in many parts of the world, Royce Gracie entered the cage at UFC 1 and showcased how important ground fighting really is. He submitted fighter after fighter making BJJ the ground game that everyone wanted to learn and mixed-martial arts the ultimate sport it has become. Here we talk about specific martial arts to be training to become that ultimate mixed martial artist.

BJJ

Brazilian Jiu-Jitsu is the style that gave birth to the modern UFC and mixed-martial arts. Royce Gracie utilized his skill to submit men way bigger than himself, and talented in many other disciplines.

BJJ is one of the most practiced martial arts for MMA today, and has risen to become one of the best ground fighting styles of choice.

Wrestling.

Wrestling has been one of the go to fighting arts since the beginning. Now it is being utilized by fighters with the right combination of other martial arts. Having the ability to take your opponent down at will or defend the take-down every time is very valuable.

If you can defend the take-down throughout the fight when you're predominate strength is striking, then wrestling should be practiced immensely. As well to take you opponent down at ease to ground and pound to victory can be extremely valuable.

Submission Wrestling.

This is a great combination of Brazilian Jiu Jitsu and American Wrestling. Finding the club that is training these equally will serve you in the long run. Set out to become a submission wrestling practicitioner combined with a striking art like Thai Boxing, can make you an incredible fighter.

Working your ground game is really important in MMA. Beginners coming from striking backgrounds often neglect it and fights end up not going in their favour because of it. A specific MMA training program will teach you areas about your ground game that you may not have realized and will lead to your victory.

Boxing training

What you need to train as a boxer? It 's a good question. Well, how about fitness and knowledge of the technical side of boxing, the beats right, the right technique.

Boxers are in good shape. Of course. They can not last 12-15 laps boxes if you are in shape.
Therefore, you should see Boxer running, jumping rope, shadow boxing, for hours in the gym. Build strength and endurance. The name and do the hard work.

Because they know it will payat the end. They are also sparring ring. Practice punching, combinations of certain stamps. Develop lightening reflexes and hand-eye coordination.
So if the boxer is ready to fight, he is in top physical condition. Ready to go far.
But the boxer himself most likely started by joining a boxing club near their hometown. And this is a great way for anyone to learn this art.

But when a fighter shows some promise and commitment,have an experienced coach boxing ring. seen - - Someone who has been there. Someone who can teach them the technical aspects of boxing.

Well, whatever the formation of a boxer, train after a boxing program.
One who teaches them how to fight, ring craft and how to become fitter at the same time.
But what about the ordinary guy? Does anyone know how to punch properly (and more in the form of boxes) will. There must be "certainly an easier way.

To ensure longevity in your boxing training

To box, you must be in good shape. The effort and time required to reach this level of fitness is too intense for most people. You did really difficult to get a shot at the highest levels of sport.

Surprisingly, however, prevented most mediocre boxers from their full potential is not hardness of heart or is their joints.

Without a conscious effort to protect your joints during exercise, may suffer from unnecessary harm.

Protect the ankle andKnee training, while at the gym

Casual boxing fans barely notice Boxer 'shoes. If they do, you probably do not give a second glance. However, good boxing are essential for boxers who want to keep with the sport in the long run.

Boxing shoes with smooth soles. This favors the rotation - an essential part of most of the shooting - without loading on the ankle and knee.

It 's a mistake to use street shoes or shoes for other sports as designedBasketball or jogging. The sole member, and the lack of ankle support will end up damaging the ligaments of the knee.

Protect your hands and wrists during training boxing

Most people understand that the hands boxers' and wrists take a beating - literally - on the pads, bags and sparring.

Who do not know that protective gear such as padded gloves and hand wraps is essential for long-term viability of these delicate joints. Without hand wraps, it would be Boxernot be able to continue the sport in the past several years, even if they never suffer a serious injury like a broken bone or a dislocated thumb.

Wraps change the hand of a set of small delicate bones in a single unit to withstand repeated blows designed to damage an opponent. Smart Boxer never know the train without enclosures.

Protect your back while training in gym

The lower back is the connection between his legs and shoulders. Boxer weaken orhurt their lower back during training can be found ineffective and injury-prone.

As most fighters spend a lot 'of time and effort to strengthen abdominal muscles, they run the risk of uneven development in the lower back. Strong abdominal muscles and lower back is a weak way to avoid injuries, which are easily avoided if the back-strengthening exercises incorporated into the workout routine from the beginning.

Blanking - hooks and uppercuts in particular - have much speedLoading of the lumbar spine. It 'a solid foundation is essential, before having a handful of intensive training.

Muay Thai training techniques

Muay Thai is a Thai form of mixed martial arts. It has many fighting techniques. When using techniques of Muay Thai, also known as "Mae Mai Muay Thai" fighters use the entire body including fists, elbows, shins, feet and knees.

The techniques of basic training Muay Thai include punch techniques (jab, straight right / cross, hook and stud), elbow techniques (horizontal, diagonal upwards, diagonal downwards, uppercut, down, Turn back and fly) and kicking techniques (pushKick, roundhouse kick, etc.). Below are some special techniques, Muay Thai:

The Clinch

This technique is only used in Muay Thai fights. During the fight the fighter is the technique from his opponent either around the neck and head or around the body. It is well known Thai Clinch.

To apply the clinch, the fighter must keep his opponent either around the neck and head or around the body. The fighter has also press your forearm against hisThe opponents collar bone while his hands around his head instead of her neck.

A common in Muay Thai fights Clinching is used simply head down and enter a shot. Hunting may also throw the opponent to his left, in the case of the latter with a right knee. You can lose to an opponent, his balance.

The Kru

This is a difficult technique. A new fighter takes a lot of training and hard work to learn this technique. The techniqueis provided by the fighters, or Thai boxing training Krue. The coach does the hard work brigades and learn the technique. It 's a tradition for hunting in his respect for his coach in particular through a ritual called Wai Kru.

There are some elements that are part of Muay Thai training techniques. These include: -

O Running - An apprentice) has carried out 18 km run per day (about 12 km in the first half and about 6 km in the second half.

O Stretching - L 'Trainee has to do distance of about 20-30 minutes. Improves muscle elasticity and reduces the stretch reflex.

O Shadow Boxing - The training includes 20 minutes of shadow boxing. Shadow boxing is usually practiced in front of a mirror.

Muay Thai training requires a lot of hard work. To be a good young fighter must go through a lot of physical and mental stress. It takes total dedication, commitment and never-say-die attitude that a traineeis transformed into a sound Muay Thai fighters.

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What Strike 3 Martial Arts, you should work on For Your Mixed Martial Arts MMA training?

Conspicuously in typically 99% of the road is a mixed martial arts fighting begins. This is a factor in every game, perfect, and should be used to some extent in your MMA career. If you are coming from a BJJ background, you're not going away without hitting. So here are the styles you have to practice to perfection.

Boxes.

Traditional boxing is to get a great start striking ability. This will give you a good start in MMA surprising, because only sixwith his hands, the basic defense and head movement. Yes, you're just with his fists, but you can develop hands of rabies occurs before

Some of the movements of defense and head movement can get a strike is starting to defend MMA. Also, remember that more strikes will depend on your hands in front of your feet in the MMA develop.

American style kick boxing.

American kick-boxing has some rules that most other styles from around the world. It 's a good start for the addition of Kicksin your game with ease, as it is not permitted below the waist than the low kick-kick-style.

Many MMA fighters in the backgrounds of the North American style kickboxing. Again adding Kicks to your game is something completely new, the ease with American-style kick-boxing.

Muay Thai Kick-Boxing

One, if not the best form of striking martial art Muay Thai kick-boxing is today. Muay Thai boxing is the national sport of Thailand, and if you happen to beThere, you are naturally the best training for him there in the world.

It will focus on the use of knee strikes and elbow, in conjunction with other traditional forms. Boxing Thai boxing can be a challenge to the form that will be used by others do not.

The above are the best form of kick-boxing in the world today, its use in MMA. Of course these are just the beginning, the training MMA. A strength and conditioning program full MMA is important,develop strength and agility, with the best hang in the cage.

With Muay Thai as a training

Muay Thai, literally Thai Boxing is a form of hard martial arts practiced in several Southeast Asian countries Thailand, including. Muay Thai has a long history in Thailand and the country's national sport. Traditional Muay Thai practiced today, much of the ancient art Muay Boran and uses kicks and punches in a ring with gloves similar to Western boxing used for training to fight in the ring for the fight against the rules, but many health clubs specializedstill illegal to practice techniques in the ring. This shows the relationship between Muay Thai Muay Thai as a martial art and sport. Muay Thai is called "The Science of eight limbs," as, hands, shins, elbows and knees are all used extensively in this art. A practitioner of Muay Thai thus has the ability to hit eight-run "contact points" as "two points" (2 coats) in Western boxing and "four points" (hands and feet) in any other sport-oriented forms used in contrastmartial arts.

With Muay Thai training is as a great way to get your body in shape and lose a few pounds. Muay Thai is a very intense workout and allows you to burn lots of calories in a short time. This training is good for everyone, because you can start slowly and work your way as you get into better shape.

A typical Muay Thai training usually includes a warm-up, in some form of strength training or a training base and a cooling. Beginners can start with lessForce basic training and training easier. The basic training consists mainly of shadow boxing, pad strikes, and maybe some sparring. The sparring is usually for advanced martial artists.

Thaiboxing Training: a scientific approach

Description of Thaiboxing Thai-boxing, the sport of Thailand, is perhaps the most brutal sport in existence. Participants batter each other blows, kicks, knees and elbows. There are few rules in Thai-boxing and boils down to survival of the fittest. A match consists of five rounds of three minutes. Punching, knee and elbow strikes and kicks are allowed anywhere in the body except the groin. Because of the hard, fast action isbe very important for fighters against strongly affected, both physically and mentally. A fighter entering the ring under optimal conditions, but nothing can be predicted, at least, to become unconscious. There is also the possibility of death if not properly prepared. In Thailand there are many deaths a year taken as a result of beatings in the ring.

Most air conditioning Thai boxer is made on the pad thai. Thai pads are very solid, heavy pads connected to the arms of a holder. This methodtraining is beneficial, the heavy bag, how to respond to the hunter to a "live opponent. The job holder will vary depending on the desired outcomes of training. For some years, the owner takes the attacks with the legs, body or head, and punches to the body and head. While defending himself, the fighter throws his kicks, knees and elbows. Another method used is the holding relatively steady, allowing the fighter to attack with a pre-designatedCombination or a flurry of kicks, knees and elbows.

Exercise structure their training is an important condition to obtain desirable results. When designing a training session, you must determine which energy systems are used in business. be used on the basis of systems, training time can be devoted to improving the system. It 'also important to identify the original participants, the intensity of activity, frequency,Duration and type of training can be used.

Energy Systems

Based on the duration and intensity of activity, the predominant energy pathways have been identified for each of four sports and Thai boxing. The systems are identified, ATP, ATP-CP, lactic acid and aerobic-oxidative system. A basic knowledge of these systems is useful to understand the concept of training.

ATP System

ATP (adenosine triphosphate) is the immediate source of energy for musclesContraction. There are two ways in which form: aerobically and anaerobically alert. The aerobic route requires oxygen to be present and use fats, proteins and carbohydrates (glucose, glycogen resynthesize) for ATP. If the motion is very fast and explosive, there is not enough time to be given oxygen to muscle contraction. Here is the anaerobic pathway is implicated. The anaerobic pathway not only requires oxygen and usescarbohydrates to produce ATP. There is enough ATP stored in muscles, but three seconds of the last contraction.

ATP-CP system

When ATP is broken, and the energy is released, ADP (adenosine diphosphate) and P (phosphate) is formed. Another important source of energy is CP (creatine phosphate). CP can not be used directly from the muscle, so that with ADP and CP to re-form ATP. There are many CPs are available so that the muscle must always be resynthesized.The ATP-CP system can provide enough energy for a period of eight seconds of intense exercise.

Lactic acid system

With intense activity continued for about ninety seconds glycogen is used as an energy source. When the glycogen is broken down, more ATP was produced. However, if the activity is intense (anaerobic), is not enough oxygen is supplied to the muscles. When glycogen is burned without oxygen, lactic acid is produced. Once lactic acid is formed, it spreadsblood and is transported in different parts of the body. This allows the muscle to work to continue. Eventually, the level of lactic acid will slow to a level that is thebiochemical reactions that accumulate to lead the production of ATP. The accumulation of lactic acid causes pain and burning muscles to work. Shortly after the contraction will not occur.

Aerobic-oxidative system

If they continue this intense activity, the bodyChange in aerobic-oxidative system. The body needs a greater supply of oxygen. This extra oxygen is available only if the intensity of activity is reduced. These oxygen consumption than converts pyruvate to lactic acid, which converted into carbon dioxide and water, and is banned from the lungs. Pyruvate is a product of burning glycogen. If pyruvate is formed in the absence of oxygen, lactic acid will result. The system is again in levelanaerobic systems.

Recovery of the anaerobic system

(Rest)

During the recovery phase of training, the ATP-CP must be constructed and completed and the accumulated lactic acid must be removed. If these needs are not met, the systems are non-available for other activities. While resting after a working session anaerobic, oxygen consumption is increased because of greater depth and breathing rate. This makes the extra oxygen pyruvic acid and lactic acid back within 20Second, 50% of ATP and CP is restored in 40 seconds, 75% restored and renovated in 60 seconds, 87%. Almost all ATP and CPAR reinstated within three minutes. The removal of lactic acid more slowly than the reconstruction of ATP and CP. In 25 minutes were removed 50% of lactic acid in 50 minutes, 75% and 87% in 75 minutes. The removal of lactic acid can be accelerated during the recovery phase of light. This is because some of lactic acidThe acid is metabolized during light aerobic exercise.

Work / Rest Ratio

The interval of rest is very important. The work to rest ratio of Appendix A is designed according to physiological guidelines. If the rest period is too short, and the ATP-CP is not sufficiently refilled and the accumulated lactic acid is removed is not enough. The next training session should be conducted at a lower intensity. If the rest period is too long, it will retrieve the body andthe effect of training is lost.

Pre-Program Information

For desired results, it is important that the right intensity (degree of congestion of trains). The intensity depends on many factors, in particular the objectives of the participants. If the goal is to change health fitness, the intensity is too high as an athlete, whoset intensity of a performance goal. Both people need to monitor their workload for the heart rate (HR) to determineand work on the optimal intensity.

Determination of resting heart rate

The first step is to determine your resting heart rate (RHR). The best results are in the early morning hours after waking. A reliable RHR is obtained by averaging the results of the three mornings in a row. The HR can be done with fingers on the carotid artery on the neck, the temporal artery in front of the ear (temple) or radial artery at the base of the thumb. GoodEstimation of Human Resources is the pulse for 10 or 15 second count and multiply by 6 or 4, respectively. This is the HR in beats per minute (bpm). If the pulse was counted 18 times in 15 seconds, the RHR is 72 bpm (18x4 = 72 bpm).

Determine your maximum heart rate

The maximum heart rate (MHR) is necessary for RA, in which the workload should be performed to calculate. The direct method for determining MHR is to make HR a theme to exhaustion on a treadmill to control. Asimple way is subtracted from the age of 220 with an athlete of 20 years, has a MHR of 200 bpm (220-20 = 200).

Determination of training heart rate

The training heart rate (THR) is the HR that made the work load to a desired physiological response should be preserved. The desired percentage of MHR MHR is multiplied by the THR to be determined. If the same athlete of 20 years, is a workout that requires an intensity of 70% of MHR would run THR 140 bpm (= 140 200x.70 bebpm).

Training intensity and frequency

enter for a training effect, overloading the case must be placed on the target system. The aerobic system must be trained to take 60-90% of MHR for an effect of training. Healthy people should be seated at the lowest level (60%) and gradually begin to build over time. Aerobically trained athletes should train to the upper end (90%). The anaerobic systems are trained to be 90-100% of MHR. How often the systems to beoverload? Research shows that 3 days a week is the minimum for aerobic training. Moderately trained individuals should be 3-5 days a week, while highly skilled athletes can train 5-7 days a week. The anaerobic systems need a minimum of three days a week and can be trained on the same days as the aerobic system. And 'recommended that the work above the anaerobic aerobic training. Other days can develop skills and techniques.

Equipment Warm-Up Needed:

Pad Thaiand a stopwatch (modern sport watches with a timer repeat work very well). Heating is important, both physically and mentally prepare participants to meet the growing demands placed around the body. There are two types of warm-up: General and Special. General heating consists of aerobics, stretching and sport specific activity. Specific warm-up for the creation of 'activity is itself in a light, uncomplicated. Warm up in Annex B, a warm-up. Itbegins with a long kick four minutes on the pad Thai. The interval of four minutes remaining should be spent stretching or holding the pads for the previous owner. Workouts are initiated and completed by a single operation and then to your partner. After completing the rest 4 minutes, 2 minutes, the mold is made. Kicks, knees and elbows are thrown fast and easy. The focus is on correct form. The pause of two minutes to prepare the acceleration of the body. Accelerations in the preparationthe body of labor-intensive. Each round lasts 16 seconds. The first 8 seconds with a simple step taken and the last 8 seconds at full speed. Two consecutive shots are thrown with the same leg before switching. The rest period is 24 seconds between each of the four laps. A minute before the rest is a given round Gutbuster. Gutbusters four rounds is 10 seconds. If one side is the maximum intensity (cast no arrests). train Gutbusters ATP-CP system.This is a 3 minute break at the age of revolutions Gutbuster. Next is training!

Pad thai training

In a three-minute round Thai boxing, fighters have a system of approximately 30% of its energy from ATP-CP, 5% from the aerobic system and 65% lactic acid. The amount of training each system should carefully consider these percentages. Appendix A contains the Thai-pad workouts. The pattern is used as follows: to determine which system l.must be trained, and look him in the column system. Read the second line and note how long each round and the amount of rest between rounds. Take the value in the third column and put it in the% Max HR formula THR. If the column has two values, calculate the THR for each. The results are that the training sensitive zone. This area will be collected to give the best results for the physiological system. The same principles (of the system, the employment relationship at rest,% HR max, etc.), manyother training methods can be developed. Other training methods can be used with the chart. Some other methods of training which also important to understand Thai boxing, running (especially sprints), heavybag, Speedbag, sparring, jump rope, shadow boxing, plyometrics, Medicine Ball Training, gloves and focus.

Cool-Down

The cooling takes place after the exercise of a continuous, easy and relaxing. The cooling effect helps the return to a normal state of rest.It also reduces DOMS (delayed onset of muscle soreness), helps the pooling of blood in the lower extremities and increases the elimination of lactic acid accumulated relief.

Weight Training

Strength and muscular endurance are important elements of Thai Boxing. Force is the force that can be exercised for a movement of a muscle group. muscular endurance is the ability of a muscle to contract over a longer period. The advantages of these two properties isevident when applied to Thai-boxing. Many coaches of Thai and Western Boxing to feel that weight training is the athlete destined to make muscle and slow. All research provides conclusive evidence that it is properly designed and implemented programs to increase speed and power. Take a look at the world record holder in the 100 meters. Leroy Burrell is obviously a fan of strength training. Evander Holyfield is slow?

Strength training can increase both muscular endurance and strength.There are four basic principles to be followed during a weight resistance training program:

Before overload forces the muscles to contract at near maximum levels. Overload, the muscle is forced to adapt.

According to Progressive resistance training load should be increased gradually lead to an overload of the muscle.

The third specific muscle adaptations are specific to the type of training done. Therefore, the same muscles used in Thai-boxing, underlining,during strength training.

Fourth muscle recovery from the effects of strength training should be done 48 hours before weight training recovery is still tired.

To determine the right amount of resistance, by train, a repetition maximum (RM) is used. MRI is the maximum that can be moved through the full range of motion for a repeat. A percentage of 1 RM, which will then be taken to establish a weight training. When raising the concentric contraction (muscle shortening andDecrease the angle of a joint) should be made in 1-2 seconds. The eccentric contraction (lengthening of the muscles and increases the angle of the town) should last 4 seconds. For example, while performing a barbell biceps curl, the weight of 1-2 seconds up and down in 4 seconds. The program is described in Annex C and D.

Periodization

Periodization is based on the theory that it is hard, intensive work over time lead to burnout, injury, accordingand stagnation. Progress can best be managed by an educational program periodization. The cycle of periodization can be found in Appendix D and Appendix E for strength training for the Thai pads.

Completion

Below are training on a scientific basis, you can be sure that the best results. The main objective is to stay with it. On days you feel like skipping your workout, remember your goals. It 'better to reduce the intensity and make the training thenis not. # The reason was to stop an exercise program in a survey: The participants felt the training too hard. What better way for a new training device will stop them from crushing their enthusiasm with a killer workout. No need to jump into a new program with the first head. Take your time, setting targets for the short and long, and good luck!

APPENDIX B: WARM-UP

: WARM-UP

4 minutes, just kick. 4 minutes, rest, stretching.

2 minutes, simple form,Kicks, knees and elbows. 2 minutes of recovery.

8 sec acceleration just 8 seconds. Full Speed, 24 sec rest, 4 rounds. 1 minute rest
GUTBUSTERS Full Speed 10 sec, 30 sec rest, 4 rounds. 3 minutes rest

APPENDIX C: Thai Boxing Strength Training Exercises:

THAI BOXING strength training exercises
Exercises: quads: leg curl leg press, leg extension of half squats

Femoral leg curl

Gastrocnemius (calf) raises the toes

Bib number:Bench Press Bent-Arm Pullover

latissimus dorsi: pull-ups or lat pull Seated pulley rows

Deltoid: Front deltoid raise

Triceps Triceps Extension Cable with Die-simulated

Biceps: Biceps Curl

Forearms: Wrist Curl

Erector spinae: Back extension (not hyper-extension)

Neck: Neck-resistance

Ventre: Crunch

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