Episode 8 -Chest & Biceps

 

 

Do's & Dont's

Do's

Have Fun!! Stretch & warm up properly. Always keep your hands up making sure that there is always a hand up to protect your face. Keep your bum and tummy tight to assist in maintaining balance. Make sure when punching/kicking/elbowing/kneeing to twist your hip in the appropriate direction to maximise reach and power. Keep your fists clenched. Maintain breathing when performing an action. Always pretend like there is someone infront of you to fight to simulate reality. Time Waits for No One!!

 

Dont's

Do not partake if you are not feeling well or not in the right headspace. Do not over extend your punches, as it will damage your elbows. Do not stand in a single line, keep your feet a shoulder width apart in order to maintain balance. Dont Wait!

Stretching

 

Focus on the main muscle groups as Muaythai uses the entire body:

Neck

Shoulders & Arms

Back & Hips

Groin

Hamstrings & Calves

Equipment Used

 

Muaythai Shorts

Waterbottles/Small Dumbells

Soft Mats

Instructors

 

Kru Lester "Mamba" Lombard

General Secretary of South African Muaythai Association (Professional Muaythai Body)
General Secretary of South African Amateur Muaythai Federation (Amateur Muaythai Body)
General Secretary of Ultimate Mixed Martial Arts Association
Head Referee for South African Muaythai Association (Professional Muaythai Body)
Head Referee for South African Amateur Muaythai Federation (Amateur Muaythai Body)

Head Referee for Ultimate Mixed Martial Arts Association

Member of the  Muaythai Against Drugs foundation (section 21 company) -

South African National Protea Muaythai Team Coach 2008
South African National Protea Muaythai Team Assistant Coach 2009

Head Instructor of Dragon Power Muaythai, MMA and Fitness centre

Sibak kru Winston "Tiger" Chong

Co Founder of Dragon Power Muaythai, MMA & Fitness Centre

Head Judge SAMA/ SAAMF

Member of Muaythai Against Drugs Foundation

Qualified Personal Trainer (Level 1 & 2) through University of Pretoria

Lifestyle Coach

South African National Protea Muaythai Strength/Conditioning Coach

 

 

Madeleine "Mad X" Ross

Madeleine is the SA Light Welterweight Champion 2009 and was named Team Captain to represent South Africa at the 2009 IFMA World Championships. She has also won 2nd/Silver medal at Arafura World Games 2009 and was also a South African Representative at World Combat Games 2010.

 

 

 

 

 

Basic Eating Plan

 

Breakfast:

Cooked Oats,1 Boiled egg, Chinese tea

Lunch:

Soya Sauce, Chicken, Mushrooms, ginger, cabbage, Thai Rice

Dinner:

Egg Shrimp Omellette, Thai Rice