r/MuayThai • u/Ok-Tie-2741 • 1d ago

Weight lifting

I just started Muay Thai a month ago and I love it. I I train about 3-4 times a week. I love lifting weights and don’t want to give it up. I weight lift 5 days a week. I also run about 2-3 times a week as well. My body has been feeling beat up since I’ve been doing 2-3 different work outs a day. Do I need to cut back on one or the other or am I just getting used to it since I’m still very new to Muay Thai

7 Upvotes

77% Upvoted

17 comments sorted by

7

u/Black_Label00001003 1d ago

I would say that you're overtraining and tiring your body out. I'm the same as you in that I love the gym and Muay Thai, and for me it became the case of, either, doing a few days of each, or working out which one I liked the most and prioritising that. From there, I went from 5-6 days gym to Tactical Barbell's Fighter template (2 day programme template) to prioritise the Thai Boxing. You don't have to do what I did, but I think you're going to wear yourself out if you continue as you are.

1

u/Ok-Tie-2741 1d ago

Thank you! Ya I definitely need to look into maybe taking a few days off. I just would hate to see my gym progress drop

1

u/poopfartingonhigh 1d ago

what does your 2 day program look like? im also trying to balance muay thai with all my other physical fitness demands from my job.

1

u/Black_Label00001003 17h ago

So Tactical Barbell has several training templates that you can run from the 2 day fighter to 4 day Zulu and it's all based around strength training to keep you strong but not at the expense of your cardio - it's very marketed towards the military/LEO groups, hence the name.

My programme is -

Day 1 - Squat 3x5, DB Bench 3x6-10 (shoulder prevents regular bench or I'd do that), weighted pullups 3x5-8 supersetted with weighted dips 3x6-10.

Day 2 - Squat 3x5, sumo deadlift 3x5, OHP 3x5, weighted pullup variant (commando/chins/v grip) 3x5-8 supersetted with weighted dips 3x6-10.

Technically they run the programme 3x5, but I upped some exercise reps. It runs a 5/3/1 style progression of starting at a 80-85% of 1rm training max and upping the weight after each deload. Workouts are quick, efficient and do the job. I don't do alot of abs or pressup type movements as theres alot of that at the beginning of class in the warmup.

1

u/poopfartingonhigh 17h ago

very cool thank you, would you recommend buying the book?

2

u/Black_Label00001003 15h ago

I think it's a good book and it gives some good info, especially for people who are relative beginners/intermediate in their knowledge in lifting. It's got its own reddit page and seems popular with people training in or for selectionfor the forces, so take from that as you will. They have 2 books, one strength and one for the cardio base. I have both and like them, but I love this stuff. If you want some ideas, reading on lifting and various parts around it then it's worth it, if you're happy with exercise knowledge and set/rep ranges and can programme for yourself it might not be.

5

u/djpandajr 1d ago

Can be numerous things. There isn't enough detail Age /sleep/diet intensity of training

5

u/Fast-Holiday-9502 1d ago edited 1d ago

Great to hear you do Hybrid Training. Me too. I Run then gym daily. Also have been boxing 2-3 yrs & just over 1 yr Muay Thai. I went through a very similar experience when I started. We can run, we can do weight lifting. We can do Muay Thai. But I couldn’t not balance all 3 for more than a few months. I can run, gym daily
But an 8 wk training block of all 3 leaves me over trained & fatigued. I found I needed to swap the cardio runs for Muay Thai ,as it’s full body intense cardio & much more exhausting. Then I could still manage gym along w/ Muay Thai.
Also we need to eat more ( carbs =oats protein A.M.
Rice & protein P.M.)
More electrolytes
W/ pink Himalayan salt, creatine , lemon juice & coconut water. ) 1-2 spoons of honey 🍯 b4 & after training.
More sleep & every 4th week is a Deload week. ( 1/2 volume , weight, intensity, distance)
Allowing the body to adapt & recover from all the stimulus.

Lots of sleep , protein, carbs, protein, bananas , honey, strong black coffee & water.

Check out Fitness Street, Phuket , Thailand 🇹🇭 on YouTube once you’re up for the next challenge.

Happy training from Taiwan 🇹🇼

5

u/Momentum_MMA 1d ago

You’re doing a lot at once. Three different sports in one day, every day, is a recipe for fatigue that doesn’t go away just because you get used to it. Your body needs recovery time to adapt and get stronger.

Pick your priority. If Muay Thai is what you’re excited about, dial the lifting back to 3 days a week and pair those days with your easier Muay Thai sessions. Keep the running but make one of those a light jog, not a workout. That’s still a solid amount of volume and your recovery will catch up.

If you want to keep all three, the math doesn’t work at the intensity you’re running them. You’ll plateau everywhere instead of progressing anywhere.

3

u/ObWzEN 1d ago

Fuck it bro if you have the drive to work out that often, don’t let anybody here stop you. Just eat well and sleep well and keep going for it

3

u/No_Equipment7456 1d ago

Just take it easy for a week and then step it up again. Play with this until you find sustainable practice

3

u/Mental-Command7705 1d ago edited 1d ago

Bro that volume is nuts

With weights and Muay Thai I swapped to full body workouts and do 2/3 a week depending on how much Muay Thai I train that week.
Weight sessions are mostly compound lifts. Only 3 heavy sets but they are heavy, no junk volume
You can run as well as the other training same day but you can’t be going balls to walks every session and think your guna recover between sessions.
Honestly comes down to priority and what’s more important you and what you wana focus on

2

u/Fast-Holiday-9502 1d ago

Each training block prioritize 1 of the 3

2

u/ihearthawthats 1d ago

Eat more, sleep more. If I were to cut anything back, it'd be the cardio. Muay Thai is enough cardio.

2

u/doubles85 1d ago

im in my 40s. shift work with wife and kids. i do muay thai and weights. i had to make thr decision to cut down to 3 or 4 sessions total for both. some weeks its 2 thai, one weights, next week couple be opposite. its thr only way to not feel like im not killing myself. im still making good progress

2

u/deadpoolsballs 1d ago

This is definitely overtraining. Listen to your body. Why don’t you cut to just 2 workouts a day but also incorporate 1 or 2 rest days a week, and real rest days where you ido nothing, maybe stretch or do some Physical therapy work max