Treneiro provides custom strength and conditioning plans for martial arts. You enter your details, get a professional 6-week program, and start training. Features include targeted workouts, safe progression, schedule flexibility, and progress tracking. Plans are available for various equipment setups with clear instructions.
Features
Targeted Workouts
Workouts tailored to your martial art, focusing on building strength and conditioning specific to your needs.
Safe Progression
Structured advancements designed to build strength without risk of injury.
Schedule Flexibility
Flexible workout plans that adapt to your training frequency, whether 3 or 6 times per week.
Equipment Options
Offers plans that adapt to the equipment available, whether at home or in the gym.
Clear Instructions
Provides detailed exercise guides and form tips to ensure effective execution of workouts.
Progress Tracking
Includes weekly benchmarks to help you track and measure your improvement.
Core Strength and Rotational Power
Focus on building core strength and rotational power to enhance the mechanical aspect of punching. This can be done through exercises such as Russian twists and medicine ball slams.
Using Resistance Bands
Incorporate resistance bands into workouts to increase punching power. This helps build strength and resistance in the muscles used during a punch.
Shadowboxing with Variety
Implement shadowboxing with different punching combinations to improve speed, technique, and power. This method allows for practicing control and precision.
Beginner-Friendly Muay Thai Routine
Provides a complete routine for beginners to practice Muay Thai at home with no equipment needed. The workout includes a mixture of basic strikes, footwork, and shadowboxing to develop fundamental skills.
Weekly Muay Thai Training Schedule
Offers a detailed schedule for planning weekly Muay Thai workouts. It includes different types of exercises spread over the week to ensure a balanced training regime focusing on various aspects like strength, skills, and cardio.
Equipment Recommendations
Gives advice on essential equipment for Muay Thai home workouts. This includes options like gloves, bag, and mats to enhance training effectiveness and safety.
Grip Strength Training
Focuses on developing grip strength essential for controlling opponents in BJJ. Exercises include dead lifts with fat grips and towel pull-ups to simulate the grip challenges in BJJ.
Explosive Power Development
Incorporates exercises like box jumps and kettlebell swings to enhance explosive strength and dynamic movement, which are crucial for transitions in BJJ.
Endurance Building
Targets endurance through exercises such as circuit training, designed to help maintain performance during long matches. It includes a mix of high-intensity and short rest periods.
Bodyweight Circuit Workout
Provides a training routine for MMA that doesn't require any gym equipment, allowing for flexibility and convenience in various locations such as home, park, or outdoor spaces.
MMA Specific Exercises
Includes exercises specifically designed for MMA practitioners, focusing on building strength, agility, and conditioning essential for martial arts.
Customized Circuit Routines
Guides you through creating personalized circuit routines based on individual fitness levels and goals, offering a tailored approach to MMA training.
Progress Tracking
Offers advice and methods on how to effectively track progress in your MMA training journey, ensuring continual improvement and goal achievement.
Overtraining Symptoms Recognition
Identify signs of overtraining in BJJ practitioners such as persistent fatigue, reduced performance, lack of concentration, mood changes, and sleep disturbances.
Recovery Strategies
Provides strategies to overcome overtraining like rest, nutrition, hydration, and mental relaxation techniques.
Prevention Techniques
Guides on how to prevent overtraining by setting realistic training schedules and listening to one's body signals.
Strength Building
Resistance bands help develop strength by allowing martial artists to train with varying levels of resistance, simulating different weight conditions.
Flexibility Enhancement
Using resistance bands can improve flexibility and range of motion, which is crucial for martial arts techniques.
Injury Prevention
Resistance bands are effective for strengthening muscles without placing excessive strain, thereby reducing the risk of injury.
Portability
These bands are lightweight and portable, making them convenient to use for training anywhere.