How to get into shape for kickboxing? (muay thai once i find a gym)

[odiss]

I'm pretty scrawny considering i haven't done too much physical activity for 4 years or so. I'm 16, around 5'10" and weigh 135 lbs. So what are some effective ways to get in shape for muay thai, or if i would get in shape just by attending the classes? Do i need to focus more on increasing endurance, or strength?

Also, how long would it probably take to get into decent physical condition (if it's possible to give an estimate)?

[muaythaiguy15]

Both actually. The three legs in martial arts are technique, strength, endurance. As far as all those go, how you go about them is up to you. No point in being fast if you cant throw a decently hard punch and no point in throwing a punch if you cant throw more then a few without getting tired. Most Thai people are small body wise and very toned and very strong. They may not look it but get a roundhouse in the leg by one and damn.

I use this a month before a fight to get my endurance up. If youre new to working out this will work fine. Also you can do a superset. 10 crunchs 10 push ups. repeat 10 times. This should get you in good shape for muay thai.

DAY 1
Upper body
3x30 Decline push-ups
3x20 Wide grip push-ups
3x10 Close grip push-ups
3x10 Dips
3xMaxRep Regular push-ups
Lower Body
Squats (Weightless)
1x500
1x250
1x250
DAY 2
Abs and Cardio
3x40 Crunchs
3x40 leg raises
1xmax rep Sit-ups
1 Interval Distance Jog

[odiss]

Thanks for the routine, should help a lot. One question though, between sets of pushups and dips and such, how much time should i take to rest?

[darkrelevance]

Thanks for the routine, should help a lot. One question though, between sets of pushups and dips and such, how much time should i take to rest?

imo, if you're going for endurance to get more gas during a match, the less rest between sets the better.

[muaythaiguy15]

Yup. In an excercise branch 1 minute. Between sets of excercises 2-3 minutes. So decline push ups, break 1 minute, repeat 3 times. Then 2 minute break then bam new excercise.