LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical

Power, speed and control for aging Thai Boxers

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

This power session is designed for the aging Thai Boxer that has lost some power and speed due to getting older. This session uses unloaded drills and easy to perform exercises. The exercises chosen are mainly for the lower body and incorporate similar foot positions found in training sessions and develops movement control needed to be able to preform at a high level.
It requires no equipment and can be performed anywhere.

Warm-Up Blocks

Hip Activation Sequence ULT
Horizontal Loading

LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time
ULT
Prisoner Runner’s Hinge
Set Reps
ULT
Open Chain Hip Internal Rotation Quick Release
Set Reps
1 5
Rub and Scrub Pelvis
Set Time
1 00:00:30 h:m:s

Unloaded Acceleration
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ULT
Sprint Backpedal
Enhances acceleration and top end speed while moving backwards
Set Reps Tempo Rest
1 4-8 Fast 1-2 min (h:m:s)
2 4-8 Fast 1-2 min (h:m:s)
ULT
Jumping Split Squats
An explosive leg exercise that emphasizes contralateral timing of the legs and arms.
Set Reps Tempo Rest
1 4-8 Fast 1-2 min (h:m:s)
2 4-8 Fast 1-2 min (h:m:s)

Unloaded Deceleration
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ULT
Breakdown
Develop ground up neuromuscular control and enhance agility in the front to back directions.
Set Reps Tempo Rest
1 4-8 Fast 1-2 min (h:m:s)

This is a fast movement exercise with an emphasis on a controlled stop

ULT
Forward Backward Start Stops
Develops agility by priming the body for acceleration and deceleration in the front to back directions.
Set Reps Tempo Rest
1 4-8 Fast 1-2 min (h:m:s)

This is a fast movement exercise with an emphasis on a controlled stop

Quickness
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ULT
2-Out-2 Ins
Enhances quickness and motor control with the feet while priming the body for explosive movement.
Set Time Tempo Rest
1 5-10 sec h:m:s Fast 1-2 min (h:m:s)
ULT
3-Count High Knees
A coordinative full body exercise that emphasizes contralateral timing of the legs and arms.
Set Time Tempo Rest
1 5-10 sec h:m:s Fast 1-2 min (h:m:s)

This is a fast movement exercise with an emphasis on a controlled stop

Cool Down Blocks

Horizontal Loading

LAR ULT
Seated 90-90 Stretch
Stretch for the hips
Set Time
1 30 sec each side h:m:s