2.3 KiB
2.3 KiB
| date | draft | tags | title | Summary | author | |||||
|---|---|---|---|---|---|---|---|---|---|---|
| 2025-01-15T20:00:45.000Z | false |
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Muay Thai Class - Technique, Power, and Sparring | A complete training session with warm-up, technical pad work, and sparring. Perfect for building power, refining technique, and enhancing real-world adaptability. |
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1. General Warm-Up
- Joint mobilization: Full-body joint exercises (head, shoulders, elbows, wrists, hips, knees, ankles).
- Light cardio: 5 minutes of jump rope.
2. Technical Warm-Up
Perform 3 sets of:
- 1 minute: Jab-cross quickly in the air (fluid and explosive combinations).
- 30 seconds: Right leg middle kick (technique and power).
- 30 seconds: Left leg middle kick.
- 1 minute: Knees (against a wall or bag, maintaining good posture).
3. Power Work on Pads
2 intense rounds with 30 seconds to 1 minute of rest between rounds:
- Round 1 (3 minutes):
- 1 to 3 middle kicks as instructed by the pad holder.
- Round 2 (3 minutes):
- Jab-Cross combinations. The pad holder adds a kick:
- Defense: Block the kick.
- Counterattack: Return 2 middle kicks (right or left, as requested).
- Jab-Cross combinations. The pad holder adds a kick:
- Round 3 (3 minutes): Free pad work, combinations chosen with partner guidance.
4. Thematic Sparring
- Sparring 1: Boxing only (hands).
- Sparring 2: Legs only (low kicks, middle kicks, high kicks).
- Sparring 3: Choose between free sparring or clinch work.
5. Combat Format Sparring
- Groups of 3 to 4 people:
- Combat format: 3 rounds of 3 minutes with the same opponent.
- Other participants observe and provide feedback.
- Rotate opponents after each combat.
6. Free Sparring (if energy remains)
- Free sparring to finish the session: each adjusts intensity based on energy levels.
Cool Down
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Relaxation Position:
- Sit on your knees and let your neck relax to release tension in the muscles.
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Stretching:
- Focus on stretching:
- The sides of your neck.
- Triceps.
- Back.
- Legs.
- Objective: Release muscular tension without forcing flexibility.
- Focus on stretching:
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Deep Breathing: Spend a few minutes breathing deeply and relaxing.
Objective: Build power, technique, and adaptation to real situations through varied and progressive training.