Typical Muay Thai training schedule
We hold two daily Muay Thai training sessions (every day except Saturdays). The first is a lighter session and runs from 8am to 10am. The more intensive afternoon session runs from 4pm to 6pm. The exact make-up of any particular training session will depend on our instructors’ wishes and your abilities and fitness. This is for guidance.
Warm up: Running for 30 minutes - if you are already very fit you may wish to run for longer, if you are not in great shape just be sure to build up a really good sweat. Stretching - you can do your own routine or follow your instructor’s lead.
Muay Thai workout: Members of the group will do various exercises depending on their level of experience. In each part of each training session students will repeat and practice the full repertoire of techniques learned so far. Your trainer will point out any recurring mistakes and help you to correct them. He will gradually introduce new moves as and when you are ready. Morning training sessions are generally lighter, concentrating on acquiring new techniques while your mind is fresh from a good nights sleep. An ordinary training session includes the following:
Shadow boxing: Whatever your level each Muay Thai training session begins with a shadow boxing warm up, preferably in front of a mirror or perhaps down on the beach. In your first session you will learn basic Muay Thai footwork: how to move around while maintaining a strong guard to protect your body’s vulnerable targets. The basic punching techniques will be introduced: the straight punch, jab, uppercut and hook.
Pad work: Your instructor holds special Thai pads on his arms and a wears a belly protector. Students work one-on-one with their instructor in the boxing ring to practice the full arsenal of techniques the student is familiar with, and develop offensive combinations. You probably won’t begin pad work on the first day if you are a beginner.
Weights or speedballs: While instructors are busy with other students, work on your conditioning with our free weights or sit up benches. Help develop your reflexes with the speed balls.
Sparring: At first you will begin very light, very slow sparring with your instructor. As you build confidence you can begin working with a sparring partner, though this will not replace work with your Muay Thai trainer. Sparring is an essential part of Muay Thai training during which you discover how to use the offensive techniques you have learned dynamically. You will quickly learn to defend your most vulnerable points, and begin to anticipate the moves of your opponent. If progressing very well a beginner may expect to begin sparring within a week.
Bag work: This is an excellent way to develop conditioning and muscle memory. Repeated kicking of the long hanging bags is really the only sensible way to condition the shins. Kicking the bags will hurt a bit to start with. We fill our long bags with scraps of cloth, not sand, but still expect to bruise some (especially the ladies). You won’t start this kind of training until you have learned to kick properly. Kicking with poor technique is even more painful!
Clinch work: This covers techniques of stand-up grappling. Clinch work always makes up the final part of an intensive training session. You grapple your partner for the better position in an attempt to set your opponent up for knee strikes or to topple him by pulling or knocking him off balance. This is an exhausting part of Muay Thai training and is essential if you are interested in competing within Thailand. You will not begin clinch work until your fitness is quite good and you have mastered other techniques to a good level.
Warm down: Shadow boxing warm down, followed by other low impact exercises.
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