muay thai workouts

[bfa1]

Hi everyone

I've been looking online for a long time now for a list of endurance, cardio, conditioning, speed and such exercises. If anyone could tell me things they do that helps them with anything muay thai it would be greatly appreciated.

thanks in advance

[pittbulldog]

exercise

Jog and kick pads.

[Muay Siam]

best muaythai workout is to spar, doesn't matter how your power or strenght or agility are, they are useless if you do not have the skills, techniques, and samadhi(concentration on the meditational level)

[Python]

best muaythai workout is to spar, doesn't matter how your power or strenght or agility are, they are useless if you do not have the skills, techniques, and samadhi(concentration on the meditational level)

bfa1 was asking for conditioning advice, not the best way to train Muay Thai. You living in Bangkok, you should be full of great drills for conditioning to suggest to him. Attributes are the most important, above technique. Things like timing, speed, power, stamina, balance, footwork, body mechanics, etc...these attributes are developed thru drills on pads and bags and light timing drills with a partner. Then you spar to test these and see what needs to be worked on. Yes, the techniques are important, but, you can have the best right cross, or the best tiip, or the best roundkick....but if you don't have the proper timing or speed or power to execute it effectively...then it is worthless in combat. Just my oponion.

bfa1, I will give you some suggestions of who has some good video on conditioning drills and some that we do at our school here when I have more time.

[swisscom]

I'm kinda new at muay thai... but

Depending on what you want to work out and what weapons you want to try and "perfect", try and get a solid core.. thats probably the best. Since most of all the power techniques originate from rotating your core.

Do a lot of core stabilization, lots of stretching, and a lot of cardio. Get "iron" muscles! haha nothing looks more hardcore than taking a crazy hard shot to the stomach area, and just staring at them like.. hmm are you done ;O ??

*note* dont give free shots no matter how strong you think you are.. I have a bad habit of doing that, it must be broken.

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Anyway. a listof stuff... you can try it if you want. I hope you understand what I mean by everything.. im not great at remembering workout names
your also gonna need a little room.. if you dont have it.. do the stuff on the spot i guess

1. Light jog
2. squats
3. run bringing your knees in the air, as high + fast as you can
4. run kicking your ass with your back legs
5. squats
(repeat 2 more times)


1. pushups, normal position
2. get in stance, jab, cross, jab, cross etc
3. pushups, wide position
4. get in stance, jab, cross, jab, cross etc
5. pushups, 1 hand over the other
6. get in stance, jab, cross, jab, cross etc
7. pushups, as far ahead of you as you can reach

1. situps
2. situps to the side
3. situps to the other side
4. core stabilization (1 minute)
(repeat)

*Note.. do every number i guess.. for around 15 seconds
Your never gonna be great if you dont push yourself.. thats key.

[Muay Siam]

extensive stretching is mandatory, but do it slowly and keep a rhytmic breathing
i also would like to recommend 15 mins. meditation pre and post trainning.
rope work 10 mins at least,
shadow box in combos 10combos per set, half an hour at least.
-punches(straight, upper, downer, hook, and ten minutes speed punching)
-elbows(horizontal, back elbow, up, down, foward, guard+counter)
-knees(foward, upward, sideways, knock down, air knee, and ten minutes speed knee)
-kicks(teeb high/middle/low, yan, tae high/middle/low, jorakae fad hang)
-evasive manuevers(block, evade, duck, guard, counter)
mix these together,take 1 min break, then:
-guarding stances- stay still for a minute at least
-bagwork-
punching 1 minute
tae 10 times each, teeb 30 each, knee 50 each
-target pad-(with help of instructor of course, for timing puposes)
ask for : punching, elbows, knees, teeb, and kicking till exhaution+1 minute break+switching kicks(left-right)20-50 times, speed kicking 10 each.
>take five mins. break<
foot work practice, 10 mins.
-techniques practice- (with instructor)
-cool down- (more stretching)
-pushups-
ten each (no breaks)w. fingers pointing foward, outwards, backwards, inwards on top of the other, triangle, (the following you may skip->one handed, push on all fingers,push on six fingers-2index, 2middle,2thumb-)
-situps-
100 w. back straight (no side ways, not good for spinal -you gain waistline with kicking practice anyways-)
*(advanced only)20 with partner punching your stomach as you come up
10 holding your breath & with partner punching
kickups (lay on ground, grab partner's legs and kick up) 20, both legs straight
kickups with a third partner (you guessed it)10 times using kick pads to hit
-hope that helped, if you need hardcore practice, tell me n' i'll give to ya later-

[RayD550]

Muay Siam

That sounds like a good workout. My coach only has us do about half of that and I am dead after practice but I have got to say it is the best thing I have ever done. I have only been to four sessions but in 7 days I can already see and feel a big change in my body and mind.

I am getting the idea of the punching and some of the push kicks but I am having problems with my sidekicks having power. I also continue to use my foot and not my shin. Is this something that will come with time?

[Tom Yum]

Muay Siam

That sounds like a good workout. My coach only has us do about half of that and I am dead after practice but I have got to say it is the best thing I have ever done. I have only been to four sessions but in 7 days I can already see and feel a big change in my body and mind.

I am getting the idea of the punching and some of the push kicks but I am having problems with my sidekicks having power. I also continue to use my foot and not my shin. Is this something that will come with time?

Side kick involves contact with your foot, not shin.

A common mistake is to chamber the side kick like a round kick and then push it out. The result, a flippy looking push.

The sidekick comes from proper chamber, turning your hips over, planted foot facing opposite the target and bursting the kick out with pushoff from the planted leg and extension of the hips.

The sidekick comes straight out, like a rocket taking off. It shouldn't look anything like a round kick, that is no swinging action.

[Muay Siam]

RayD550

don't worry, everyone starts from zero to 100
your kicks aren't wrong, in muay thai there are several ways to execute round kicks, one with foot hitting the target and the other using chin, they deliver different results(foot kick stings, chin kick breaks) try rotating your grounded foot 180 degrees for the kick to deliver full thrust, watch you balance well

for the trainninng, you do not have to do all. just doing some of them regularly should be enough, you should never over do yourself and give yourself time to rest and drink lots of plain water.

[RayD550]

Thanks

Muay Siam

Thanks for the info. Last night (Thursday Night) My instructor had us do rapid drills at different stations. First 6 of us were the trainers and 6 the fighters. Well when it was my turn to be one of the fighters the student who was the trainer at the kicking station really knew what he was doing and gave me some really good tip on how to kick with correct form and how to get the power you need. It helped a lot by the end of the 3 min period I had a few good kicks that was delivered with power.

Thanks againg for the info.

[Tom Yum]

Pardon my interrupting

Muay Siam, when you meditate before and after practice how is it done?

Do you hold different positions? Or do you hold one position?

[Muay Siam]

TomYum,
one position, for 15 mins.
right foot crossed over left leg, right hand over left.
you could do anapanasti (breathing)or vipassana (deep concentration)meditation.
if you know how, meditation can be done at all times which i won't be giving tips for these...at least not online. i'll have to move over to buddhist forum, haha.

[bfa1]

thank you all for your replies I started with all of them. Muay Siam if you have the time can you tell me the more hardcore workouts you were talking about?

[Muay Siam]

same as above but with minor changes.
slow exercises(sorry, confidential)
rope work 30 mins,
shadow box one hour at least.
-ten minutes speed punching, three sets
-guarding stances- stay still for 5 minutes at least
bags punching 10 minute w.o. gloves or cloth
tae 50 times each, teeb 100 each, knee 100 each
switching kicks(left-right)100 times, speed kicking 30 each.
-pushups-
twenty each (no breaks)
-situps-
200 w. back straight
*(advanced only)50 with partner punching your stomach as you come up
20 holding your breath & with partner punching
kickups (lay on ground, grab partner's legs and kick up) 50, both legs straight
kickups with a third partner (you guessed it)20 times using kick pads to hit
200 waist twist both sides(the same way you execute a kick, but feet both on ground)
kicking banana trees, 20 each(or until you break a few)
elbowing coconuts, keep doin' until you either break a few or got tired
100 teeb(with partner pushing bag hard towards you)
neck excercise-have partner pull your neck down as much as he can, you resist as much as you can.
stand and breath deeply, have a partner kick your sides, let all the air out each time he kicks.
do the same with punching instead of kicks.
lifting weights with neck strength(bite and lift)
shin excercise (sorry, confidential)
breathing exercise (sorry, confidential)
breathing & moving synchronize (sorry, confidential)
keep in mind that strength is not all there is to muaythai, the fundamentals of muay:
1.physical strength(gum lung gai)
2.mental strength(gum lung jit)
3.intelligence strength(gum lung sati panya)

[eBeH]

Muay Siam,

It is very interesting to know that Muay Thai also practice breathing exercises. We also do a lot of breathing exercises in Pencak Silat for power and concentration (static and dynamic breathing exercises). A lot of these exercises are also confidential, even to the Indonesians.

Are these breathing exercises very common in Muay Thai? Because when I still live in the US and study Muay Thai, I never encountered any breathing exercises.