18/01/2022
Fighter’s often make this mistake… trying to do more every time they train.
This applies to both cardio conditioning/endurance training and resistance training too.
To progress resistance training sessions…
Begin by selecting an appropriate rep range or specific number of reps for the selected exercise depending on the block’s goals (predominantly either strength, power, or speed).
Then select an appropriate exercise load that allows you to complete the desired number or reps, with enough reps left in reserve each week… I’ll explain.
Every week should not be all out!
I program training over standard 4 week blocks using a 3:1 loading to unloading ratio – that’s three weeks using developmental loads (progressively overloading, to improve performance), and one week to deload before heading into the next 4-week block.
A “Deload” week keeps the fighter moving well (so not loosing anything), but resets fatigue built up in over the first 3-weeks of the block – so that the next block starts relatively “fresh”, and ready to step things up even more!
Carrying undue fatigue into the next block will blunt the improvements gained over the next 4-weeks. And will ultimately shortchange your progress.
The typical structure looks like this:
Week 1 – Low Week
Week 2 – Medium Week
Week 3 – High Week
Week 4 – Deload Week
On a low week, I want fighters to use an intensity that allows them to complete the reps feeling like they have 3 or 4 reps left in them with perfect form. I call this “Minus 3 or 4 rep max”.
That’s enough stimulus for their body to begin adapting, but leaves enough headroom to continue development in the following weeks too – without wasting progress, by going in harder than is necessary.
On a medium week, the intensity should be adjusted so that you feel you only have 2 good reps left in you. That’s minus 2 rep max.
On high week, you should feel like there are no good reps left in you. Minus zero rep max, you’re maxed out!
Then on deload week, you scale it back again so you feel like you’ve got 4 or 5 reps left in you (minus 4 or 5 rep max).
For much more, check out the Strength & Conditioning For Muay Thai 101 guide here:
https://heatrick.com/2019/07/28/strength-and-conditioning-for-muay-thai-101/
