Muay thai training pdf

Next he offers a complete list of all the attacking techniques and a selection of effective defensive and counterattacking strategies. All techniques are presented step-by-step by Thai champions from the famous Sor Vorapin gym in Bangkok, showing readers the fine details of each technique.

The training section provides detailed information about the structure, content, and planning of training regimens and this includes historical training methods, a stretching program, and training schedules.

Suitable as both a self-training guide and a supplement to club training, Muay Thai Basics offers authoritative instruction for Thai boxers and other martial arts enthusiasts.

Home Muay Thai Basics. Moreover, the sec- ond pull position Figure 8 provides a biomechanical comparison with the punching start position; therefore, sport specificity can be further gained by commencing lifts from this position. In this context, shoulder to the leg musculature. This muscles is 0. For highly qualified athletes, potentiation of force although this ners, the correlation between athletic however, the correlations were 0.

The athlete is encouraged to visualize the carryover and draw com- parisons with the 2 forms of triple extension and in effect, regard the punch as synonymous with the power snatch. It is important to only perform a few punches usually 3 per arm and ensure the emphasis lies with power generation with enough rest between reps to minimize fatigue. It is hypoth- esized that this will assist in neural development and carryover, ultimately facilitating an increase in force pro- duction when striking.

This form of carryover training is currently being tested within our laboratory to provide an objective assessment of its validity. This SSC efficiency, however, is a learned ability gained through the generation of muscle stiffness, thereby optimally using the elastic recoil prop- erties of the tendon 3,24,53,55,70, Muscle stiffness, however, is under the subconscious control of the nervous system, whereby the Golgi tendon organ GTO inhibits the generation of high forces and muscle stiffness as a protective mechanism against the risk of injury Through observations Figure 3.

This is considered fundamental to force gen- back down into the ground and then illustrated by the fact that the majority eration within Muay Thai. It is well quickly driven back up toward the of athletes make heel contact, which is documented that efficient SSC me- opponent. In addition, when the ath- suggestive of a prolonged amortization chanics result in enhanced propulsive lete wants to deliver a powerful strike phase and muscle compliance conse- forces 11,14,15 and conservation of with the front leg, they must first quent to GTO inhibition As an stance , thus allowing the kicking leg to cient stimulus for this adaptation example, double kicks or consecutive develop sufficient power through the and that purposeful exercises such knees to an opponent require that after SSC mechanism Figure 9— For example, Kyrolainen et al.

It appears apparent therefore that chronic plyo- metrics training is required to not only condition the Muay Thai athlete to increase striking forces of this nature but also facilitate them in employing these strikes with regularity aid the development of power endurance.

Finally, inherent to plyometric exer- cises is the powerful execution of triple extension as previously described , so these exercises are also likely to have a carryover to kicking and punching Figure 4. Appropriate plyometric drills include drop lands Figure 12; ensuring the athlete initiates the exercise by step- ping from the box, Figure 13 whereby the body is hypothesized to adapt to high landing forces eccentric loads and disinhibition of the GTO is learned This drill may then be progressed to drop jumps whereby the focus shifts to reducing the amortization phase and GCT and thus the loss of elastic energy It may be appropriate therefore to first practice landing drills by jumping up to a box Figure 14 or simply jumping forward along the ground, as the intensity of each is less Figure 5.

Push kick. Strength and Conditioning Journal www. With this in mind and because strength levels may only be maintained for approximately 2 weeks 60 , it is advisable to include strength sessions throughout the entirety of a periodized program so as to optimize and main- tain high levels of power output.

In further support of using a combined strength and power training approach, Cormie et al. Roundhouse kick. Toji et al.

The 1. As described earlier, GCT during slope of the initial portion of the F-T premise of this approach is thought to double kicks and knees should anec- curve, specifically within the first — result from the additive improvements dotally resemble that of sprint running ms 45,80 when striking is most in both maximum force through where this has been reported to be likely to occur.

Muay Thai motor skills ity through power training , thus Ballistic exercises can best be described therefore, like the vast majority of leading to a greater enhancements in as explosive movements rapid accel- athletic movements, occur within power output across the entire force- eration against resistance whereby the — ms 93, and the oppor- velocity curve Reviews by Flana- may require up to — ms 29,68 , within Muay Thai are performed gan and Comyns 34 and Hori et al.

This therefore suggests the trained accordingly to increase the metric training and weightlifting, re- need for these athletes to develop sport-performance carryover. This sug- spectively, to train RFD, as in addition power. Because some of the highest power outputs of smaller than the combined total of RFD is a function of neuromuscular any exercise modality.

For example, when each limb is working indepen- activation 86 and is representative of Garhammer 40 reported that the dently.

For example, the barbells should be progressed to this quality 10,43,45,46, It is relatively slow velocities involved in dumbbells. In addition, a buildup of lactate and hydrogen ions should be avoided as these are a con- tributing factor to the release of anabolic hormones and subsequent muscle hypertrophy and therefore body mass; 41, For example, an ath- lete can alternate between upper-body and lower-body exercises or between agonist and antagonist exercises.

In the opinions of the author, sports such as wrestling, fencing, boxing, and mixed martial arts MMA provide for a good comparison. In addition, Cordes 20 compares boxing with basketball, therefore this will also be considered. Table 2 illustrates the pri- mary metabolic demands of these sports as described by Ratamess Figure 7. In addition, rounds are time dependent. Because power pro- exercise complexity whereby the fewer than boxing 5 versus 12 and duction is largely a consequence of quality of performance is enhanced shorter than both wrestling and MMA efficient neuromuscular processes, through decreases in repetition- 3 versus 5 minutes.

Therefore, aero- quality should be stressed at all times. However, as Muay Thai is energy system adaptations. An additional method to cross-sectional area. For athlete aerobic capacity had a significant Strength and Conditioning Journal www. This is further corroborated by authors who suggest that once an aerobic base is achieved, sport-specific team practi- ces and games are sufficient to main- tain aerobic fitness in anaerobic- dominant sports 17,56, Training programs therefore need to be directed toward high-intensity training such as interval and repetition training.

Many athletes, however, use long distance running as a means to rapid weight loss RWL. This, however, may be to the detriment of sports performance and perhaps more emphasis needs to be placed on nutritional interventions but those based on scientific research.

RWL is briefly discussed later in this text. In summary of the above, therefore, interval training may be the optimal intervention to bring about efficacious adaptations within the metabolic sys- tem. Anecdotally, sparring provides the most specificity and optimally adapts the energy systems for the purposes of competition.

However, it is not always reasonable to call on this intervention. Second pull position. This time frame was chosen to represent the amount of time an athlete may attack for. The pad man can of course manipulate each interval by increasing or decreasing the time the athlete is attacking or resting or both. Empirically, it is challenging for the pad man to continually use times less than 5 seconds.

The pad man can also change the type of striking combinations between intervals and even attack during the rest period causing the athlete to defend and further increasing the intensity. Finally, it is recommended that the athlete uses 2-hit striking combinations only, for example, straight then hook, left up- percut then right roundhouse kick. This is to ensure a fast and continuing rhythm when attacking the pad. Front leg knee starting position. This perception may be explained by the fact that an athlete can win a contest despite performing below expectations After all, both contestants likely underwent a RWL intervention.

This further enables coaches to mon- itor the efficacy of the programs allowing adjustments accordingly Figure Front leg knee—the athlete switches stance. Based on the needs analysis conducted above, a suggested battery of tests has been identified and for delivering this aspect of training; stores 19,94 , reduced lean muscle is illustrated in Table 3. Significant to the latter the order described in Table 3 as this to the sports coach. Research investigating the consequen- losing performances in karate correctly This is in agreement with Harman 49 ces of making weight in combat sports classified from precompetition mood who suggests that for these reasons, such as wrestling 42,54,56,65,67 and Losing karate performance was tests should be conducted in the boxing 48 has shown that RWL is associated with high scores of confu- following order: nonfatiguing tests associated with concurrent decrements sion, depression, fatigue, and tension e.

This may be because coupled with low vigor scores For example, within wrestling, injuries occur pre- dominately at the knee, shoulder, and ankle This is corroborated by Cordes 20 who suggests that injury occurs primarily at the hand and wrist, followed by shoul- der then elbow.

However, the knee, ankle, leg, and foot are also at risk. With this assumption in mind, strength Figure Front leg knee strike. This enhanced ec- centric strength may have defensive benefits through absorbing blows For example, impact to brain depends on the acceleration and rapid turn of the head A stronger neck, especially eccentrically, can help absorb forces.

This is also likely to be true of the arms that are often up to guard the face. Specific to the former point, it may be concluded that Muay Thai athletes per- form exercises specifically for the neck. As well as preventing injury, this may also prevent the occurrence of knock- outs.

Cordes 20 also suggests that knockouts resulting from blows to the thorax or abdomen may be less likely with the addition of strength training. For example, much research has centered around gluteus medius dysfunctions 8,26,38, 39,83,89, However, this, along with many other factors that are likely to contribute to the occurrence and reoccurrence of injury within this sport, is beyond the scope of this paper. Drop land. This has been hypo- reviewed research. Plyometrics to de- positive adaptations on the structural thesized to occur because of alterations velop the SSC mechanism or carry- integrity of all involved joints.

For in neural firing patterns, leading to over training see previous text is example, as well as an increase in a decrease in the braking time and performed during most rest intervals muscle strength, tendon, ligament, and accuracy of the limbs in rapid ballistic and the selected drills should be cartilage strength would also increase movements Therefore, strength alternated to avoid neural monotony, along with bone mineral density balance is needed to break the agonists thereby ensuring the neuromuscular 35,37, Furthermore, boxers tend succinctly in rapid limb movements.

Most significantly and that of reducing the risk of injury alone. As previously described, plyomet- antagonist muscle strength may in- sports training e. Strength exercises should be prescribed at intensity slightly below the maxi- mum intensity for that prescription of repetitions. This point was concluded in a meta-analysis conducted by Peterson et al.

Finally, for all power exercises, the load should be varied as this will also vary the velocity and further increase sport specificity.

Finally, it is important to address the issue of flexibility. The athlete and coach should be assured that providing weight training is performed using the full range of motion, flexibility will not be lost 9,64 and may even be in- creased 9, This can be further corroborated by data collected at one of the Olympic games whereby weightlifters were second only to gymnasts in a battery of flexibility tests Moreover, in shoulder flexion, a movement specific to the snatch and jerk, their flexibility was significantly better than any other group.

Therefore, the persistent myth that weight train- ing negatively affects flexibility is un- founded and is most likely based on Figure Step from box before drop land or drop jump. This assessment is to enable the regulation of nonfunctional mass Vertical jump: measure of lower-body power Medicine ball throw: this should be conducted in the relevant stance and should mimic the action of the straight punch.

The athlete is usually tested over the following drop heights: 30, 45, 60, and 75cm Efficient SSC mechanics should result in greater jump heights from greater drop heights also reflected by the RSI score. J Biomech —, Influence of leg stiffness and its effect on myodynamic jumping performance.

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Caption 1. Ankling: The knees should remain straight as the athlete hops from one foot to the other. Throughout the swing phase, the foot should be dorisflexed. At ground contact and the instant before, the plantar flexor muscles should forcefully contract. Only the ball of the foot should make contact. Caption 2. The athlete must aim to catch and throw the ball as quickly and as powerful as possible.

Intensity may be increased by increasing the weight of the medicine ball or height of the box. Champaign, IL: Human stretch-shortening cycle exercise.

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