Now for week two of the accelerated 3-week weight training program to peak for a short notice Muay Thai fight. In week 1, we introduced power movements both at the speed end of the scale with plyometric box jumps and lighter medicine ball work, and the heavier, slower end of the force-velocity curve with heavy dumbbell snatches and medicine ball exercises.

We now begin to progress to generally lighter, faster movements, continuing to allow plenty of rest for full CNS recovery. Remember, we are still attempting to increase rate of force development (power) not power endurance. I know you’re itching to blast, but hold on one more week. For now you’ll have to satisfy those urges during your Muay Thai padwork sessions rather than in your weight training.

This week, the load for the dumbbell snatch has been reduced (you should feel like you got two reps left in you) so that you are accelerating faster. Speed of movement is the focus. We’ve also swapped the overhead press for a push press, to further incorporate power. This movement builds force from the floor via the lower body to the upper body explosively – just like Muay Thai striking techniques. We also continue to maintain strength with fundamental weight training lifts.

As with the week 1 routine, your objective is to move against the loads as fast as possible to develop power.

Session 3

Using superset exercise pairs (performed back-to-back with no rest), then resting 1-2mins before repeating the same pair for 3x sets

1a) Box jump x5

1b) 2kg Medicine ball shotput wall throws x 10 per side

2a) Dumbbell snatch x 5 (using an 8-rep max load, -3RM*)

2b) 3-4kg Medicine ball floor slams x 10

3a) Deadlift x5

3b) Chin ups x5

Session 4

Using superset exercise pairs (performed back-to-back with no rest), then resting 1-2mins before repeating the same pair for 3x sets

1a) Box jump x5

1b) 2kg Medicine ball shotput wall throws x 10 per side

2a) Dumbbell snatch x 5 (using 8-rep max load, -3RM*)

2b) 3-4kg Medicine ball floor slams x 10

3a) Push press x 5 (using 8-rep max load, -3RM*)

3b) Chin ups x5

*Some of the exercises above employ 5-reps with an 8-rep max load, or -3RM, i.e. a load that you could do an extra 3-reps with before technical failure.

The next article gives you the final two weight training sessions in preparation for the short notice fight.