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In Fighting Shape: for the working man

A fighters workout regime is dedicated, intense, and disciplined.  It demands a full commitment from the fighter and allows for little to no leeway. Here is what a traditional Maui Thai fighters day looks like:

• Wake up at 6:00 a.m. and stretch for approximately 30 minutes.
• Perform a five-mile run, partially up hill, at a moderate pace.
• Follow the run with at least 30 minutes of shadow-boxing with three or five pound weights in each hand.
• At least one hour of pad work follows with an instructor.
• After the pad work is complete and each student has had three or four rotations with the instructor, sparring begins.
• Following the morning training a meal is enjoyed and he is free to rest and nap at will.
• At 5:00 p.m., the second session of the day is held.
• This training is usually six days a week, with Saturdays off.

Most of us can’t afford that time or commitment.  However that doesn’t mean we cannot train with the intensity and core motions that most fighters swear by.  By keeping your workouts focused (STOP CHATTING IN THE GYM!) and intense (Think: survival!) we can see the same results that a ring ready fighter has.  These break out into three levels, Mental Fitness, Physical Fitness, and Heart (toughness).  Mental and physical fitness can be trained and acquired, heart is one of these thing you either have or you don’t, but that won’t stop us from getting the first two covered!

One way we can beef our mental and Physical fitness is through conditioning.  When we train we need to push our body’s to a place we are uncomfortable with, and then go even harder.  It’s very easy to start jogging or walking off before the routine is done, you need to force yourself to fight through that wall.  Tell yourself that you can go a little longer, believe it, then do it!  Try this conditioning program, don’t make excuses, and finish the whole thing!

Do 5 x 5 minute rounds, rest 60 seconds in between (don’t give up):

• 1 min x Kettle bell Swings (at least 55lbs) single or double handed you choose
• 1 min x Jump Rope (sprinting in place style)
• 1 min x Overhead medicine ball slams
• 1 min x Squat jumps
• 1 min x Burpees to finish off the round

Remember, our physical fitness is only as good as our mental fitness, push yourself and enjoy the rewards!