I've had some questions about generally, how to pull all the training together So, I thought I'd share with you on the whiteboard here, a bit of an overview of have how I put everything together Right, okay, so if I begin by giving you an overview here, so if we have… a four-week block program and we start with a low week, then a medium week, and then a high week, and then a de-load and that will be our first block of training and that is our first four weeks of training there, and this first block that would actually be a strength block there. Excuse the scrawl! So we've got strength training there for that first four weeks and we gradually increase the load there week by week, so we have a low, medium, a high and a de-load there, and then the next block of training we then have a low week, but it's stepped up a bit higher, we have a medium week, and we have a high week and then another de-load there And as you can see, that increases… on the high week there, on what we had from the week before and that's typically something like 1 to 5 % increase on the previous block…
Depending on how long you've been training If you haven't been training too long, then a 5% increase is quite realistic If you've been training for a long time, then a 1% increases is doing pretty well, because you're closer to your limit there So once again we've got low, we've got medium, we've got high, and we've got de-load and that would mark our next block which the focus would be on power training So we take the strength that we've got there initially and then convert that into power and the next block… We then go… low, medium, high, and de-load… And this would be a speed training focus block here … And then on the end here, this would actually be our peak performance date, on the end here.
We've work through all of these qualities, building strength as a foundation, converting that into power, and then converting that into speed and again you can see we've got this… between 1 to 5% improvement or increase in terms of the load over that block training So there we have all of our weeks Right through here… up to 12 weeks… With the (kind of the) end of the 12-week there.. like I say, being your your peak And that's where your best fight would be placed, just there and in terms of low, medium, high and de-load the way I like to work this in terms of strength and power training… if this… on a low week you feel like you've got about four reps left in you so a -4 rep max On a medium week if you like you've got about two reps left in you, or a -2 rep max And in the high week, feels like that is your rep max` right there so whatever number of repetitions you've got that should be your maximum I also make that, actually the high week is my testing week…
So I like to see… whatever load I've got prescribed there… Do the maximum number of repetitions on that On a de-load week we're probably looking at a -5 to -6 rep max there, so it's it's back down, so you got five to six reps left in you still with perfect form And in terms of how this all looks… with respect to exercises, I'll kind of give you some… charts here… so we have got… most of this here is going to be strength training with a portion of power work and then a small focus of speed training (just to keep that as maintenance) And in the power block we've got maintenance on the strength, we got the developmental load on the power and then we've got a slight increase in the speed training as well… as we transfer into that (little bit more) explosive power and rapid movement And in the speed block we've got some maintenance… on the strength… We've then got… some maintenance on the power and then lots of developmental work on the speed training And the types of lifts we've got here…
And for the strength training we've got all the heavy bilateral lifts, so we've got deadlifts we've got squats, we've got bench presses we've got chin-ups – that kind of thing there For the power training we've got all the Olympic lifts and the variants there … and then for the speed training it's all… plyometrics and the med ball work To explain that further with the force-velocity curve… so if we've got maximum force going up that way… And then maximum velocity going up that way Then we've got a, we've got a kind of a distribution like this… where, we've got the strength end of the curve here we've got the slow -moving lifts… are like the deadlifts these kind of things here… bench press and chin-ups We've then on the power side of things, through the main portion of the curve here we've got the got the Olympic lifts and all the variants there And then for the speed end of the curve here We've got all of the plyo's and the med ball work here So just having a little look at…
at the conditioning aspect on here now So we start with…..general work and then as we progress through here, we have more… specific work so we begin with like a… a bilateral emphasis… And we move to more of a unilateral emphasis here, one-legged strength One-arm strength, all that kind of stuff closer to the fight there and everything gets more… more relative to Muay Thai itself And the conditioning moves from an anaerobic power emphasis… Into more of a power-endurance And that means moving from "extensive intervals" here On to "intensive intervals" So with extensive intervals that's anything from sort of… two to three minutes Up to sort of 30-40 minutes, if you're… If you're doing steady-state stuff and intensive intervals typically anything from, kind of like, 3 to 10 seconds So I hope that gives you a bit of an overview and makes sense If you want to download this as (like a little bit of) an infographic for reference then… then click the link to get hold of that.
