help on strength and muay thai training

[tepiscombo]

newbie question po

sir 8 session pa lng ako ng muay thai sa kru ko and sa napapansin ko, technique, stretching and conditioning ang workout namin. pwede ko ba ipagsabay kagad ang strength training with muay thai training? or masyado pang maaga para gawin to? medyo fascinated din ako sa strength training kaya gusto kagad mag start.

kung pwede pagsabayin, ano kaya ang ok na program na gawin na hindi mag oovertrain at hindi ako bababa ng timbang? salamat ng marami

[Pusang Kulot]

for strength training, i would advice on doing compound lifts lang (tulad ng bench press, chins, squats, and deadlift). hindi ka maoovertrain if you just do strength training twice a week. if strength is really you are after, 4-6 reps at 2-3 sets per exercise would be enough. but that should be done after you're through with the break-in workout. reply if you are interested.

[tepiscombo]

sir ano yung break-in workout? tsaka ano yung magandang pagsabayin per day?
(sorry di talaga ako marunong gumawa ng sariling program haha)
tsaka last week sir may tnry ako na "5x5" kaso nahirapan ako. hindi ko na nagawa yung mga susunod na mga exercise ko

[Pusang Kulot]

ang break-in workout ay isang program na kelangan mong gawin for the first 2 weeks before ka mag strength training. heto ay designed para mabigla katawan mo. do this sample every other day.

10reps 3 sets of the ff:
bench press (flat)
inclined bench press
lat machine chins (closed grip)
squats
deadlifts
barbell rows

sa break in workout, yung weight na kelangan eh medyo magaan lang kasi break-in lang siya. sa main workout, i would recommend the following:

workout 1
squats
flat bench press
chins (lat machine or bodyweight)

workout 2
inclined bench press
barbell rows
dealifts

do these ng 2-3 sets each with the weight that you could manage (ng todo) ng 4 to 6 reps.

yung 5x5 lifts eh effective kaso taxing talaga sa katawan. ginagawa ito ng powerlifters na walang ibang sport.

reply if you want to know more. also check out a thread that i made here about the ebooks that i have contributed. search for a pdf file of Dinosaur Training.

[Pusang Kulot]

addendum:

every after 5 days and main workout. alternate workout1 with workout2

[rush]

patulong din sa strength training

[thesunstreaker]

^ Google mo bro mark Rippetoe starting strength...

[magnox]

Guys, you will want to ask world champion jerson estoro.

May seminar sya sa May 1.

Here is the link if you want to attend: http://practicalstrength.yolasite.com/

[littlebadboy]

Guys, you will want to ask world champion jerson estoro.

May seminar sya sa May 1.

Here is the link if you want to attend: http://practicalstrength.yolasite.com/

World champion saan nga ulit?

[magnox]

world champion in muay thai

here is a clip of his fight: YouTube - WMA Gala 2009 - Bout 4 part 2 - Jerson Estoro vs WAYI BOXX WARRIORS