Medicine balls?

[DBX]

I've been training Muay Thai for nearly a year, at a small (but well run), non-profit, non-commercial club. The instructors often talk about medicine ball exercises, but the club doesn't own any yet.

I'm planning on donating one as a gift and wondered what weight / type ppl would suggest. I was planning to get it as a surprise gift, or else I'd ask the instructors.

The class is mixed, men, women, teenagers and a few children, but most are pretty dedicated and have been training over a year at least.

Any advice on weight or things to look for / avoid greatly appreciated.

Thx.

[slipthejab]

There are plenty of makers out there... everything from the oldschool leather ones to the newer rubber ones to the variations on the medball that Everlast makes. Even Nike makes them.

I've got several... but one of the ones I found worked great for many beginner Muay Thai students and PT students was at the weight of 8lbs - 3.63kg.

It's heavy enough that with reps you can get a solid work out... but not so heavy that the women in the club can't use it. I've got a ton of drills I train people with using the med ball at that weight. It's a good weight because it can be used for core work and still used for punching drills. Press ups with the hands on med ball are great in between work on the bag. There are really so many things you can do. It's one of the staples of any serious boxing/MT gym.

A med ball and the Ross Enamait book on med ball workouts and you're set for a very long time.

Everlast
Nike
Title

all make them... I'm sure there a ton more.

[DBX]

Thanks Slip,

it's not so much a beginner's issue, (in the Western club way of looking at it, me, I know I'm still a beginner after 1yr, though a very dedicated one) as most ppl there have trained solidly (2/3 times a week) for a few years, just looking for which weight would be the most use to the most people.

What would you say between a choice of 3kg & 5kg?

Thx.

Edit: The exercises that are talked about is balls drops to the abs when yr lying down, and drops to the abs between V-sits, amongst other more general PT stuff.

[tideliar]

Awesome! We're getting some soon for my Muay Thai class too. This is helpful indeed

[slipthejab]

yep yep... between 3-5 is a good range. Remember it's not a weight as in strength training... but more so a conditioning tool... so the 3-5kg range is just about right. Maybe error on the side of heavier and they can work up to it... you can scale back the reps and whatnot... then when they're up for it you can work in more.

You might consider several med balls and a stand. Seriously they're not all that expensive these days. We've got one at the gym that has about 4 different weights in it and the rack. Google around I'm sure you can find the same thing.

But even if you went with just a single med ball... I'm sure they'll be pleased as punch.

[DBX]

Thanks.

I reckon I'll get a 5, and old school brown leather will suit the club better than those new fangled rubberised ones.

;)

[slipthejab]

yeah that works too. But you'd be surprised how many gyms have the new fangled ones. Though for nostalgic value it's hard to pass up an old leather one. It's the image that comes to mind right off. One thing you might think about using in conjunction with the med ball is a swiss ball. Cheap as chips they are and you can get blasted in short order. Tons of gyms I've trained in had that combo.

Swiss ball + med ball = monster core workout.

[DBX]

Thx!

Bid/Ordered a 3kg leather & a 5kg rubberised on Ebay for under £40 including delivery.

One thing I love about our MT training is the variety. Even after 80 or so sessions the instructors constantly introduce drills I haven't done before, (not just attacking techniques but circuits and warmups and partner drills).

The med balls can only increase that, plus everyone seems to rave about them...

[Hiroji]

Med balls are great, i made my own.

Just watch out for this!!

http://uk.youtube.com/watch?v=BuHMlvN0pX8&NR=1