Hi. I'm taking up Muay Thai. How do I increase my endurance and power? thanks.?

Question

Hi. I'm taking up Muay Thai. How do I increase my endurance and power? thanks.?

Answer 1

I wrote articles on this.  Here are some excerpts from that page:

Increased Endurance

Defined: the ability or strength to continue or last, esp. despite fatigue, stress, or other adverse conditions; stamina: He has amazing physical endurance.

Almost synomous with increasing stamina is the practice of increasing endurance.

Without proper endurance conditioning, even the best athletes will fail.

Endurance is attributed to an athletes VO2 max which is the highest rate of oxygen consumption attainable during maximal or exhaustive exercise. Elite athletes have a higher VO2 max, and it is commonly thought, that this threshold is genetically determined. However, with proper training, it is considered possible to increase an untrained athlete's VO2 max by as much as 20%.

Other factors affecting endurance is:

Lactate Threshold: If VO2 max can be seen as an upper limit for aerobic exercise, the lacate threshold determines how much of that 'aerobic' upper limit can be used.

Exercise Economy: The speed at which an exercising athlete reaches their maximum thresholds, usu. affected by stride, stroke, speed, etc.

High endurance allows fighters to perform more effectively over longer periods of time. This ability for increased and prolonged performance can translate into other sports as well. Martial artist are well known for for thier physical abilities. Sustained and effective training can increase an athletes endurance, which allows for better performances both in and out of martial arts.

Increased Strength

Defined: the quality or state of being strong; bodily or muscular power; vigor. Mental power, force, or vigor.

It goes without saying. If you practice martial arts, you will get stronger.

Having the perfect technique, being flexible, fast and agile isn't enough sometimes. If you don't have the power to perform, you will fail. This is why increasing strength is a vital function of martial arts training. But don't be misled, you won't be doing a lot of weight training in your dojo or studio. Strength comes in many different forms. The two most highlighted areas of martial arts strenght training is mental and physical strength.

Each art has drills and exercises that have multiple effects. One of which is improving your physical strength. It may be through standard exercises such as push ups, sit ups, or pull ups. Perhaps it is through isometric exercises that your instructor has you complete. It will vary from school to school.

You will also improve your mental strength. This is accomplished by increasing focus, awareness, patience, and much more. Each martial art requires it's student to force themselves to concentrate and perform tasks that they had never done before. There is a definate learning curve. As you progress in martial arts, you will find yourself slowly becoming more capable at other areas of life because you will start to convert your new-found mental toughness to other tasks.

Full articles here:  http://www.socalmartialarts.com/martial-...

For endurance, personally I do the following in addition to normal training:

-jump rope at intervals (1 min with a 1 min rest)

-3 min bag work out followed by 30 second punch out drills, rinse and repeat

-run

Power will come through proper execution and technique.  Repitition is key here.

Answer 2

For power you'll need technique and explosiveness - you can increase your power output by 30% just by kicking or punching correctly.  Your instructor should show you how to do this - proper hip and foot rotation for kicks, proper extension and rotation for punches, etc.  Practice with a partner holding Thai pads, practice on a heavy bag, and spar so you can utilize correct technique under pressure.

For explosiveness you can do lots of simple drills with or without weights - jumping lunges, jumping squats will help with quadriceps for kicking.  Pushups and dips will help for punches.  Ab work like crunches, leg lifts, etc. will develop core strength and deepen your power when striking.  When you do an exercise go all the way down and then explode up powerfully to full extension - go down slowly and explode again.  So for a pushup you don't want to slowly press up and down - you want to press up FAST, then go down slowly.  This technique applies to any exercise listed above.

As far as endurance, you need recovery as much as anything in Muay Thai - Muay Thai bouts tend to be furious activity for a few seconds then pull back and re-set.  I would do interval training to assist in quick recovery and max heart rate.  This will keep your overall endurance up better than cycling or jogging for Muay Thai.  An easy way to do intervals is at a track or around the neighborhood - jog for 5 mins to get warmed up then sprint as hard as you can for 1 minute.  Go back to a slow jog for 1 minute to recover then sprint again.  Do 8 or 10 intervals like this and your endurance and recovery rate will skyrocket.  That's only a 20-25 minute workout, so you can still shadow box, jog, or do technique training afterwards.  I would not do power training and cardio intervals the same day.  Supplement with regular jogging (say 3 miles 2 or 3 days a week), swimming, or cycling and you will get even greater effects.

Answer 3

for your endurance: the best exercise is running...jogging...sprint...etc,

for your power : weight training or you can go to the fitness gym and ask the fitness instructor what do want to achieve...

you can get more info about increasing endurance and power at my blog, check it out in the "english page"

regards

Answer 4

mu tie eh... theres only one thing you need to do... go outside, find tree, kick tree until tree fall.  continue process with another tree.  you will never lose in the mu tie ring

Answer 5

Endurance:

-Cardio Training

-Hard, hard work (if you can go 10 rounds in practice, you'll be able to go three no problem)

Strength:

-Technique

-Weight Training