Read Muay Thai Training Exercises for Free Online

own, you should adapt the following plan to your own requirements and performance level. If your goal is greater agility, for example, you can intensify the stretching program. If you don’t have a partner, extend the shadowboxing and training on the punching bag. The muscle workout can be omitted if you regularly train your muscles in other training sessions.

    Saiyok Pumphanmuang and Kem Sitsongpeenong practice counter techniques .
    Frequently Asked Questions: Training in the Past
    Centuries ago, everyday products and objects were included in training, including coconuts, lemons, and
pakowma
–a piece of cloth similar to a sarong that was worn around the hips instead of trousers. Training varied somewhat from trainer to trainer and was usually structured so that the student was initially shown the starting position and footwork, which they subsequently had to train until the movements started to look natural and entered the subconscious mind, regardless of how long it took.
    The next step was teaching the punching technique with the help of a pakowma. Students put it around their shoulders and took the ends in their fists. They practiced the straight punch while stepping, holding the other hand up for protection. Two pakowma were initially used to protect the hands while sparring. The next steps differed significantly from teacher to teacher, which is why only a few of the traditional training methods will be explained.
    Students practiced their techniques on a banana tree. The tree was cut at head height and set in the sand. Students had to punch, push, and kick the tree on both sides, if possible, until the tree broke through. They trained their muscles on a coconut tree, climbing up by holding on to the tree with outstretched arms. In this way they developed their arm, shoulder, back, and leg muscles. The sea, lakes, and rivers were also used for training. Swimming and jogging in knee-deep water strengthened the muscles and improved stamina. Another training method was to perform punches and elbow kicks with the water at chest height, hitting the water from above. In the process, students tried to avoid blinking, and they practiced defense techniques against the splashing water. They would also put a coconut into the water and follow it with punches and elbow kicks until holes appeared in it, water flowed in, and it eventually sank. This was initially done with bandaged hands, while advanced students used their bare hands. Lemons were also used for training, hung at neck height on strings. Students moved along the row of lemons delivering punches, elbow thrusts, and defense and counter techniques in a training method that taught timing and vision, and the trainer was able to ascertain whether students were instinctively able to defend themselves correctly. One method they used to learn how to fall was that the trainer, holding a stick in each hand, hit the student on one side, where the student then had to fall. This was practiced until the student was able to roll out of a fall.
    1. Warm-up: 15–30 minutes
    Warm-up exercise: 10–20 minutes
    Stretching and joint mobilization: 5–10 minutes
    2. Technique training: 50–90 minutes
    Shadowboxing training: 2–3 rounds × 3–5 minutes
    Pad training: 3–5 Rounds × 3–5 minutes
    Punching bag training: 3–5 Rounds × 3–5 minutes
    Partner training: 10–20 minutes
    Sparring: 10–20 minutes (only advanced athletes, and not in each training session)
    Clinch training: 5–10 minutes
    3. Cool down: 15 minutes
    Power training: about 5 minutes
    Low-intensity exercise: about 5 minutes
    Stretching and joint mobilization: about 5 minutes
    Saiyok and Kem
    The fighters Saiyok and Kem have adapted the standard program to their requirements. Use their programs for inspiration, but note that training at this level of intensity can only be done by professional athletes. The way that these two athletes conduct their training can be seen in the DVD
Muay Thai: Training with World