1. Basics
A sensible training plan is necessary for successfully
training your body and for continuously improving your
performance level. In this chapter you will learn how a
training session should be structured for beginners. You
will also ɹnd a weekly training plan that ensures
continuous improvement in your performance, and an
explanation of how the training intensity for amateur
athletes should be increased. There is a ten-week training
cycle that can be adapted to your personal needs.
Professional athletes have to train according to an
individual program; a sample eight-week training plan for
semiprofessional athletes is outlined here, with the
training plans of two Muay Thai superstars, Saiyok and
Kem, shown for comparison. Additional details on
training plans are included in the book Fitness for Full-
Contact Fighters (2006).