Muay Thai - 1 hour
Warmup
- 7 minutes of calisthenics without rest
6 rounds on thai pads
- 1 round of right middle kicks
- 1 round of left middle kicks
- 1 round of switch kicks from both sides
- 1 round of jab-cross-hook-right middle kick-jab
- 1 round of jab-cross-hook-right middle kick-cross-left middle kick
- 1 round of jab-cross-hook-right low kick-block the hook-hook-cross-left middle kick
6 rounds holding thai pads
Pyramids on the thai pads
- sets of 2 (right middle kick-right middle kick, left middle kick-left middle kick, jab-cross, right knee-left knee)
- sets of 4 (right middle kick-right middle kick-right middle kick-right middle kick, left middle kick-left middle kick-left middle kick-left middle kick, jab-cross-jab-cross, right knee-left knee-right knee-left knee)
- sets of 6 (right middle kick-right middle kick-right middle kick-right middle kick-right middle kick-right middle kick, left middle kick-left middle kick-left middle kick-left middle kick, jab-cross-jab-cross-jab-cross, right knee-left knee-right knee-left knee-right knee-left knee)
- sets of 8 (right middle kick-right middle kick-right middle kick-right middle kick-right middle kick-right middle kick-right middle kick-right middle kick, left middle kick-left middle kick-left middle kick-left middle kick-left middle kick-left middle kick, jab-cross-jab-cross-jab-cross-jab-cross, right knee-left knee-right knee-left knee-right knee-left knee-right knee-left knee)
- sets of 10 (right middle kick-right middle kick-right middle kick-right middle kick-right middle kick-right middle kick-right middle kick-right middle kick-right middle kick-right middle kick, left middle kick-left middle kick-left middle kick-left middle kick-left middle kick-left middle kick-left middle kick-left middle kick, jab-cross-jab-cross-jab-cross-jab-cross-jab-cross, right knee-left knee-right knee-left knee-right knee-left knee-right knee-left knee-right knee-left knee)
- sets of 9 (right middle kick-right middle kick-right middle kick-right middle kick-right middle kick-right middle kick-right middle kick-right middle kick-right middle kick, left middle kick-left middle kick-left middle kick-left middle kick-left middle kick-left middle kick-left middle kick-left middle kick-left middle kick, jab-cross-jab-cross-jab-cross-jab-cross-jab, right knee-left knee-right knee-left knee-right knee-left knee-right knee-left knee-right knee)
- sets of 7 (right middle kick-right middle kick-right middle kick-right middle kick-right middle kick-right middle kick-right middle kick, left middle kick-left middle kick-left middle kick-left middle kick-left middle kick-left middle kick-left middle kick, jab-cross-jab-cross-jab-cross-jab, right knee-left knee-right knee-left knee-right knee-left knee-right knee
- sets of 5 (right middle kick-right middle kick-right middle kick-right middle kick-right middle kick, left middle kick-left middle kick-left middle kick-left middle kick, left middle kick, jab-cross-jab-cross-jab, right knee-left knee-right knee-left knee-right knee)
- sets of 3 (right middle kick-right middle kick-right middle kick, left middle kick-left middle kick-left middle kick, jab-cross-jab, right knee-left knee-right knee)
- sets of 1 (right middle kick, left middle kick, jab, right knee)
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I felt exhausted today and I think it is due to yesterday’s 3 hours of training. I had 8 hours of sleep, too.
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I have to really move my hips more when I am throwing kicks. I have to ingrain it into my mind and muscle memory to really move my hips to throw a technically sound kick
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Stay on the balls of my foot with the leg that is not kicking