10 Minute Muay Thai Ballistic Conditioning Program

Here is a great conditioning program that only takes 10 minutes and compliments Muay Thai kicks and knees with Kettlebell's to create a full body ballisitic conditioning circuit. Try it out and let me know what you think.

Set your timer for 10 minutes with 30 second intervals. Continue to run the following circuit with no rest until the buzzer sounds:

Set 1: Double Hand Kettlebell swings
Set 2: Muay Thai Kicks on heavy bag (alternate legs each kick or alternate leg each round)
Set 3: Snatches (alternate right and left arm each round not during each set)
Set 4: Knees on bag or clinching/grappling dummy if you have one. Perform various knees but make them strong and use correct technique.

The circuit will consist of a total of 5 rounds (4 sets as listed above per round). Technique is critical and high volume repetitions are not. As you progress through the rounds you will begin to fatigue. Volume of repetitions per set will begin to shrink. DO NOT sacrifice technique in order to ensure maximum repetitions. This is similar to fatigue in a fight during later rounds. You want to make sure your technique remains strong as you fatigue.

I like to perform this at the end of a good training session. It helps to really burn you out especially when you are already fatigued from the workout. The Swings and Snatches also help to stretch out the body...

Track and monitor your progress especially your repetitions during the last two rounds. Challenge yourself to increase your volume but not at the expense of technique.

Please note, this program assumes your current conditioning level is advanced. If your are not there yet then try reducing the rounds. Start with 2 rounds and work your way up until you reach the 5 rounds. Make sure you are comfortable at each level before progressing to the next.

Enjoy and provide your feedback, Norm Elliott

(please do not perform any of the Kettlebell exercises until you understand Kettlebell basics and safety and you are healthy enough to perform these type of exercises/programs. Performing Kettlebell exercises with the wrong form and technique will cause injury. If you are new to Kettlebell training then seek a professional resource to learn the basics before trying any of these exercises/programs. There are many resources available to learn how to properly use Kettlebell's.)