Improve strength without impacting muay thai training

[Danger Mouse]

I train Muay thai three times per week at the moment, mostly sparring as my rhythm and timing are the main problems. I was looking to add in something to help my power (and strength), but which won't affect my ability to do these sparring sessions which are very intense. Also I'm looking not to put on weight due to weight catagories ( I'm 66 kg looking to drop to 61 to fight, 5'7 and 13 % bodyfat). Any ideas as to what type of exercises to include and when?

I went to Coach Hadden's Clubbell seminar and would love to include a 15 lb Clubbell in this if that is possible, as it was great fun to work with (that is if I can afford to buy one soon).

Thanks

[Scott Sonnon]

Work on a Ratchet cycle (1,2,3,2,3,4,3,4,5,4,5,6, etc.) of Rock-it Launchers (http://trainforstrength.com/ex-17.shtml) - basically a Rock-it repetition with a two legged hop as you swing forward. Ask SCRAPPER if you have any questions.

[SCRAPPER]

Danger,

Are you looking for something to do during your training sessions or something for your 'days off'?

Train hard,

SCRAPPPER

[Danger Mouse]

Scrapper,
I don't mind whether its during training sessions, days off or both. My main worry is overtraining, as I have a tendency to push myself a little too much sometimes, but I would like to improve overall power/strength at the same time.

Thanks

[James Boelter]

Pavel Tsatsouline addressed the problem of strength training while training for martial arts brilliantly with his article on 'Commando Training' on the Charles Staley website (www.myodynamics.com).

Pavel proposes a M-W-F "5-4-3-2-1" protocol with the 'Big Three' lifts which will maximize your strength gains while minimizing the impact on your energy and training ability. Even if you choose not to follow that particular idea to the letter, I think you would benefit from reading it.

And of course, Clubbell and Kettlebell training would actually be of even more direct benefit to the attributes needed by martial artists, but I feel that Pavel's article is one of the classic 'must reads' of our generation.

Hope this helps!