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Anonymous
I'd do windsprints, maybe 30 yards, run as fast as you can and back peddle back to the start, do not rest at all until you've done at least 30 of these. do 5 sets of 30 windsprints.
I'd also do alot of bagwork, mostly heavy bag for non stop "rounds" of maybe 3-5 minutes each.
the weight room is for building strength, not conditioning, that's a mistake a lot of people make, do basic full body power moves, powerclean and press, powersnatches, 1, 2 or 3 reps, maybe 7-9 sets. I like to do heavy pulls, not really deadlifts, more like olympic type cleanpulls and then do overhead pushpresses very heavy weights, then I'll do either powerclean n press or powersnatches to get a whole bodypower workout, the conditioning stuff I do at the dojo, with the heavy bag, sparring partners or calisthenics.
p.s. always do situps, hanging leglifts or for muay thai, I'd do standing knee ups, just turn on your favorite music and lift your knees as high as you can for 20-30 minutes....
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