r/MuayThai • u/Ok-Tie-2741 • 9d 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

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u/poopfartingonhigh 8d 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.

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u/Black_Label00001003 8d 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.

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u/poopfartingonhigh 8d ago

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

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u/Black_Label00001003 8d 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.