Funk’s Muay Thai Training Journal – Week 1 of 13

This is the end of Week 1 of my training camp for my Muay Thai fight in Thailand.  My technique needs work, conditioning but that is why I have a great team at Lanna Muay Thai helping me and of course Ajahn Burkerk from Bangkok teaching me incredible fight strategies and technique.

FOLLOW MY TRAINING, FIGHT AND ESCAPADES IN THAILAND AT HTTP://WWW.FUNKMMA.COM

FOLLOW FUNK AT http://www.funkmma.com/

SPARTACUS 2.0 WORKOUT SNEAK PREVIEW

SPARTACUS 2.0 WORKOUT SNEAK PREVIEW



I did this workout after my Muay Thai training session for my strength and conditioning

Funk Roberts is running a FREE 4 Week Spartacus Challenge for those MEN or WOMEN who want to get ripped and blast their fitness to new heights. This high intensity cutting-edge circuit routine can strip away fat and define every muscle in your body

I am using these workouts for my conditioning in training for my Muay Thai fight in Thailand. Stay Tuned for Spartacus 2.0 Workout Program

Check out the free version of Spartacus Workout Program - SIGN UP TODAY!

http://www.spartacusworkout.com

SPARTACUS WEEK 1 - WORKOUT 2

KETTLBELL HIGH PULLS
HINDU PUSHUPS
JUMP SQUATS
HIP THRUSTS
CLEAN AND PRESS
ATL BACK LUNGE (WITH CRUL)
SWISS BALL V-UPS
KB PULLOVER
SPRAWLS
T PUSH UPS

MUAY THAI STRENGTH AND CONDITIONING CIRCUIT

LANNA MUAY THAI STRENGTH AND CONDITIONING CIRCUIT




Every week, I do the Lanna Muay Thai Circuit workout to help with my conditioning for my fight in Thailand. This is a 22 station circuit that targets every muscle in your body, helps improve your Muay Thai, strength and power, plyometrics explosiveness, strengthens the core and abs, cardio and conditioning, skipping and because of all of this - YOU WILL BURN A TON OF CALORIES AND FAT!!!!!


LANNA MUAY THAI STRENGTH AND CONDITIONING CIRCUIT

Every week, I do the Lanna Muay Thai Circuit workout to help with my conditioning for my fight in Thailand. This is a 22 station circuit that targets every muscle in your body, helps improve your Muay Thai, strength and power, Plyometrics explosiveness, strengthens the core and abs, cardio and conditioning, skipping and because of all of this - YOU BURN A TON OF CALORIES AND FAT!!!!!

You will burn way over 1000 calories and continue to burn fat for 24-36 hours after completing this at a high intensity.

22 STATIONS

1 Minute of work followed by 30 seconds of skipping followed by 30 second rest/transition

MOUNTAIN CLIMBERS - Knees outside elbows
ALTERNATING BOSU BALL KNEES
SLIDE BOARD SPRAWLS
HINDU PUSH UPS
MEDICINE BALL SQUAT AND OVERHEAD THROW
ALTERNATE SIDE MEDICINE BALL SLAMS
ALTERNATING BOSU BALL FRONT TEEPS
LEBERT SYSTEM LEG CIRCLES - CLOCKWISE (30 SEC) COUNTER CLOCKWISE (30 SEC)
FLUTTER KICKS - SCISSORS - LEG RAISES 20-20-20
PLANK
HEAVY BAG PUSH AND CATCH
HEAVY BAG FREESTYLE
JAB AND KICKS
ROMAN CHAIR WALL SIT
SPEED BAD - 3 COUNT
MEDICINE BALL SIT UPS
HEAVY BAG RUN AND PUNCH
JAB-CROSS- SPRAWL (1-2 SPRAWL)
HEAVY BAG ALTERNATING KNEES
LEBERT HURDLE JUMP AND CRAWL THROUGH - CRAWL ON ELBOWS AND TOES
MEDICINE BALL PLYO BURPEES
BATTLING ROPES - SMALL WAVES 30 SEC - LARGE WAVES 30 SEC



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POST TRAINING SMOOTHIE RECIPE (VIDEO)

ANGELA SPECIAL POST WORKOUT SMOOTHIE - VIDEO

 

Jordan of Lanna Muay Thai takes you through the famous Angela Special Smoothie

 

 

 

POST TRAINING NUTRITION

 

Whether you are training in the gym, at home, for MMA or Muay Thai, it is important that you have a post workout meal/shake so you do not compromise how hard you just worked.

 

Post workout nutrition should be consumed NO LONGER than 1 hour after exercise. If you delay longer than an hour after your workout then your body begins to take those muscles you just worked so hard to get and deplete them by using them as energy for the rest of the day or night.

 

I see so many people that do not follow the rule of eating no longer than 1 hour after working out. If you are not doing it now, then start today.

 

For me it is hard to get that meal in 30min or even an hour after because by time I shower, pack up, drive home and cook, the hour has passed. I need to get something in my body right away to hold me until I can cook, so having a smoothie immediately after training is PERFECT!!!!

 

Check out my post training smoothie after my gruelling Muay Thai sessions called the Angela Special Smoothie.

 

Jordan from Lanna Muay Thai Canada takes you through how to prepare this delicious, refreshing smoothie. I also suggest you invest in a blender, especially if you work out at home.

 

 

 

ANGELA’S SPECIAL POST WORKOUT SMOOTHIE

 

Ingredients

• 2 Cups Strawberries (Frozen or Fresh) 
• 1 Cup of Ice
• 2 Scoops Protein Power (Isolate has less calories)- Vanilla, Chocolate or Strawberry
• 2 Cups of Citrus Juice or Water

Makes 2 Portions - 30g of protein from the powder and carbs from the strawberries

 

Your Coach and Friend 
Funk Roberts

Check out the Lanna Muay Thai website they have Muay Thai, Boxing, MMA, Conditioning Classes, Kids Classes, Fitness Bootcamps, Self Defense and more...

CLICK HERE FOR DETAILS ABOUT LANNA MUAY THAI 

AND GET INTO THE BEST SHAPE OF YOUR LIFE

PLYOMETRICS AND SPRINTS FOR MMA (VIDEO)

PLYOMETRICS AND SPRINTS FOR MMA
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Do you want to know what is hands down the single most important physical attribute you need as a mixed martial artist? Frank Shamrock summed it up nicely when he said “Conditioning is your best submission hold.” When it comes to MMA, conditioning is definitely King!

There’s no question that strength, flexibility, power, and explosiveness are all important for mixed martial artists. However, they all take the back seat when it comes to conditioning. Your MMA workout must have a heavy emphasis on conditioning because once your gas tank is empty, your strength, flexibility, and power don’t mean a whole lot.


Try this workout before you train, on its own or end of a session with it. This workout is very labour intensive and requires a lot of energy expenditure. I would start with a 3-4 km run before starting this with a good stretch afterward.

HURDLE JUMPS TO SPRINTS -
10 Total Rounds



Purpose of this workout is to jump over 4 hurdles off two feet and immediately sprint for 45-50 yards

10 Rounds
 
Plyometrics Hurdles followed by 40 yard Sprints (walk back to the hurdles and explode!!!!!)



Hurdle Jumps
Set up 4 hurdles (Lebert Equalizer) so that you have enough room in between to continuously jump over each one. You will jump over each hurdle one of three ways:

Beginner - Jump over the hurdle. Stabilize the body and then proceed to jump over the next hurdle.

Moderate - Jump over the hurdle then take one or two double hops and jump over the next hurdle.

Advance - Continuously jump over the hurdles...

Funk Tip - Make sure you use your arms to help you explode over the hurdles

 
Sprints

Running plays a great part in MMA and Thai boxing training, however its benefits are gained though an array of different running methods in order to develop leg strength, speed, endurance, stamina and develop good cardiovascular health.

Sprints develop explosive speed; it produces fast twitch muscle, which is good for executing fast kicks and reflexes

When sprinting, your breathing pattern should be rapid and deep so getting large volumes of oxygen into the lungs and the carbon dioxide that causes the lactic acid to be produced, out.

Now you have a new dimension to add to your MMA workouts. Apply this workout to your regime and you can have tremendous explosive conditioning as your ally every time you step into the ring or on the mat.

Your Friend and Coach
Funk Roberts
http://www.funkmma.com/
http://www.funkrobertsfitness.com/
http://www.lannamuaythai.ca/