A good Muay Thai Workout routine needs to follow a certain procedure and it’s important to have a systematic routine. Exercises from camp to camp vary, but we have compiled a general list of exercises and training that is considered standard in Thailand. This refers to standard training for an athlete or a fighter who is preparing for a fight.
The training plan is based on Khongsittha’s routine for gym members that participate in the Muay Thai Package. Of course, this routine can also be reduced for beginners, or increased for people who are preparing for a fight. This is gone into more detail in Part II.
Muay Thai Daily Workout (Standard Routine)
Training Muay Thai in Bangkok for someone who isn’t accustomed to heat will take some getting used to. Here is a standard workout routine that’s done in many gyms across Thailand and can be utilized at your local gym back home. Take a look at what fighters are currently doing at Khongsittha Muay Thai.
A typical afternoon routine can be found below:
Key Factors to Take Note When Muay Thai Training
When training, your entire schedule for the day should be monitored to ensure that you’re getting the strength necessary to complete training sessions. Having enough sleep while training is a critical factor towards seeing results in Muay Thai. If you’re submitting your body to strenuous activity and not giving it enough recovery time, you increase your chance of getting injured, you’re sluggish during training, and you affect your entire routine. Get some sleep!
We always stress to all fighters to stay constantly hydrated (it’s very easy to forget.). Water is life, and you need to be drinking a minimum of 3 liters of water a day.
Make sure your body is getting the appropriate amount of nutrition and vitamins. If necessary, take supplements and vitamins to ensure that you’re keeping healthy. Training in Thailand puts your body in an unusual environment, so it’s important to see how you react to the food options, heat, and other factors.
Why Standard Training and Training for a Fight Will Vary
Training can actually vary significantly if you are preparing for a fight. These two routines will increase in frequency and intensity the closer you get to a fight. Clinching and sparring routines will typically stop four days prior to a fight, in order to reduce the chance of getting an injury during training, and to start the weight cutting process. It’s important to notice the major differences between how Thais prepare for a fight and how westerners prepare. Foreign fighters will gradually cut weight over a 1-2 week period before fighting, as opposed to Thai fighters, who will typically start their weight 2-3 days before a fight. The reason behind this is that Thai fighters believe in the traditional methods of cutting weight in Thailand, and they want to focus more of their attention in the training aspect. This method is not recommended for foreign fighters, as the standard two week method is much easier and considered healthier than the Thai method.
Training for Different Muay Thai Promotions
Training for a three round of five round fight will almost certainly change the way you train. Promotions like Max Muay Thai and Super Muay Thai favor an aggressive style over technique. If you are preparing for a large promotion such as Thai Fight, you will have a good idea of who your opponent is 3-4 weeks before the fight. People looking to gain experience in the ring and fighting on promotions such as MBK’s Fight Night, usually you won’t know your opponent until a few days prior to the fight, sometimes even on fight day. In the end, fitness is key and it’s important to keep up the intensity in a standard routine and a pre-fight routine. No matter how fast, how strong, are how technical you are, if you’re gassed by the end of the first round, you’re going to need to get back to training.
Part II will cover all of the differences in different promotions currently running in Thailand. Stay tuned!
