Physical Training Proper structure to the training session is an important pre-requisite to obtaining desirable results.
Based on the systems used, training time can be devoted to improvement of that system.
Recovery of the Anaerobic Systems During the recovery period of training, the ATP-CP must be built-up and replenished and the accumulated lactic acid must be removed.
If the rest period is too long, the body will recover and the training effect will be lost.
Pre-Program Information To obtain desired results, it is important to train at the proper intensity.
Determination of Training Heart Rate The training heart rate is the HR at which the workload should be performed to obtain a desired physiological response.
The aerobic system needs to be trained at 60-90% of MHR for a training effect to occur.
Trained aerobic athletes should train near the upper end.
The anaerobic systems need to be trained at 90-100% of MHR. How often should the systems be overloaded? Research shows that 3 days per week is the minimum for aerobic training.
Moderately trained individuals should train 3-5 days per week while highly trained athletes can train 5-7 days per week.
The anaerobic systems need a minimum of 3 days per week and can be trained on the same days as the aerobic system.
The amount of training in each system should closely reflect these percentages.
The chart is used in the following manner: l. Determine what system needs to be trained and locate it in the Systems column.
Weight Training Strength and muscle endurance are important components in Thai-boxing.
Many trainers of Thai and Western boxing feel that weight training will make the athlete muscle bound and slow them down.
Progressive resistance-the training load must be progressively increased to cause overload to the muscle.
Specificity-the muscle adaptations are specific to the type of training done.
The same muscles used in Thai-boxing need to be stressed while weight training.
Recovery-a muscle fatigued from the effects of weight training needs 48 hours recovery before resistance training is repeated.
The periodization cycle can be found in Appendix D for weight training and in Appendix E for Thai-pads.
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