A good Muay Thai Workout routine should follow a systematic procedure.
Exercises vary by camp, but we have compiled a general list of exercises and training considered standard in Thailand.
This refers to standard training for an athlete or fighter preparing for a fight.
The training plan is based on Khongsittha’s routine for gym members who participate in the Muay Thai Package.
Of course, this routine can be reduced for beginners or increased for people preparing for a fight. This is gone into more detail in Part II.
Muay Thai Daily Workout (Standard Routine)
Training Muay Thai in Bangkok, if you aren’t accustomed to the heat, will take some getting used to.
Here is a standard workout routine used in many gyms across Thailand and suitable for your local gym.
Take a look at what fighters are currently doing at Khongsittha Muay Thai.
A typical afternoon routine can be found below:
During training, monitor your entire daily schedule to ensure you have the strength to complete sessions.
Getting enough sleep while training is critical to seeing results in Muay Thai.
If you’re pushing your body through strenuous activity without adequate recovery time, you increase your risk of injury, become sluggish during training, and disrupt your entire routine. Get some sleep!
We always stress to all fighters the importance of staying consistently hydrated (it’s easy to forget).
Water is essential; aim to drink at least 3 liters per day.
Make sure your body is getting the appropriate amount of nutrition and vitamins.
If necessary, take supplements and vitamins to maintain health.
Training in Thailand puts your body in an unfamiliar environment, so it’s essential to assess how you respond to the food options, heat, and other factors.
Why Standard Training and Training for a Fight Will Vary
Training can vary significantly when preparing for a fight.
These two routines will increase in frequency and intensity as you approach a fight.
Clinching and sparring routines typically stop four days before a fight to reduce the risk of injury during training and to begin the weight-cutting process.
It’s essential to notice the significant differences between how Thais prepare for a fight and how Westerners prepare.
Foreign fighters typically cut weight over 1-2 weeks before a fight, whereas Thai fighters typically start their weight cut 2-3 days before a fight.
The reason is that Thai fighters rely on traditional weight-cutting methods and want to focus more on training.
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 or 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 significant promotion, such as Thai Fight, you will have a clear idea of your opponent 3-4 weeks before the fight.
People looking to gain experience in the ring and fight on promotions such as MBK’s Fight Night usually won’t know their opponent until a few days before the fight, sometimes even on fight day.
Ultimately, fitness is key, and it’s essential to maintain intensity in both a standard routine and a pre-fight routine. No matter how fast, how strong, or 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 differences among the promotions currently running in Thailand. Stay tuned!
