Almost all Muay Thai gyms in Thailand run basically the same type of workout routines because it’s intense, hard and focuses on all the important aspects of Muay Thai that you should be working on day in and day out!
This type of training routine is used by some of the best fighters in Thailand and all around the world!
When I was in Thailand, it was pretty set in stone what my Muay Thai training routine would consist of:
- Skipping Rope
- Thai Pad Work
- Heavy Bag Training
- Clinch Work
- Ab Work
Traditional Muay Thai Workout Routine:
Everyday in Thailand, my training program is basically this type of workout:
- Group run – 2-4 miles
- Skip Rope – 3 rounds
- Shadow Box – 2 rounds
- Pad Work or Sparring – 3-5 rounds
- Heavy Bag Work – 3-5 rounds
- Clinch 3-5 rounds
- Relax/Meditate during off time
All rounds run anywhere between 2-5 minutes. You should base your training program on for what you are training for;
If you are training for an amateur Muay Thai fight, chances are you are fighting 2-minute rounds.
If you are training for a professional Muay Thai fight, it will be 3-minute rounds.
If you feel like pushing yourself and your training partner, do 4-5 minute rounds!
This type of routine usually runs anywhere between 90 minutes to 2 hours depending on how many rounds you do and how long the rounds are.
Why You Should Run In A Group
When you run or train in a group, you will work harder. In a traditional Thailand gym, the pace is usually set by the most experienced Muay Thai fighter and the least experienced fighters are in the back. Chances are you will run harder, faster and longer if you have a group of fighters pushing each other to the next level!
Why Skipping Rope Is Important For Muay Thai Training
Jumping rope is a great way to add an extra bounce to your step, strengthen your calves and warm up for your upcoming intense workout routine.
Concentrate on doing different types of techniques while skipping rope. For instance, instead of doing just a regular skip, try a crossover or jump side to side in orthodox or southpaw stance. Make sure to switch it up to work on your coordination and focus! Whatever you do, make sure you go with a comfy or, if you’re lucky, the comfiest fighting shoes possible so you’re protecting your ankles and the base of your feet.
You should focus your mind for your upcoming hard training session. Ask yourself questions while skipping rope. Join the best Muay Thai kickboxing class in your town and reap the benefits of this workout.