Muay Thai

The Morning:

Reserved for strength conditioning and technique. The session begins at 7 am (footing) and ends between 10 am to 10:30 am. Jogging in the morning is not compulsory for the non-competitors.

• Beginners: 5km up to the beach of Ao Nang – avg 30 minutes,
• Intermediate: 7km up to the beach of Nopparat – avg 45 minutes,
• Confirmed: 10km up to the national park of Nopparat – avg 55 minutes,
• Professional Boxers: 12km up to the national park Nopparat with 30% of slope – 1 hour.

Some days of the week will be reserved for the anaerobic systems (sprints).

Stretching, warm-up:

• 5 minutes of stretch,
• 20 minutes of shadow.

Heavy bag Work:

• 3 rounds of 3 minutes free .

Boxing ring:

• Work with subjects (styles, attack, defence), technical correction, sparring.

Specific work out:

• Work out being of use the specific effort to Muay Thaï, K1 or boxing. Development of the strength / speed, the stamina, the power ( clinch ) and the explosion.

Front Kicks and Knees on the bags:

• 100 front kicks followed by 100 knees on the heavy bags.

The Afternoon:

Warm-up:

• 10 minutes of stretch, 15 minutes of skipping, 20 minutes of shadow.

Heavy bag Work:

• 3 to 5 rounds of 3 minutes (according to energy systems trained) in subjects (fists, feet, knees, elbows).

Boxing ring :

• 3 x 3 rounds of pads of 3 minutes with your trainer, with who you can learn and put into practice most possible techniques,

• Clinching, apply the techniques learn in the morning. (20 minutes). 

Front Kicks and Knees on the bags:

• 100 front kicks followed by 100 knees on the heavy bags.

Stretching and sit ups :

• Stretching of 15 minutes,

• Work of abdominal muscles, big right(law), obliques, lumbar vertebrae, 15 minutes to 20 minutes.

Various forms of kickboxing have long been practiced throughout Southeast Asia. As with the most countries in the region, Thai culture is highly influenced by ancient civilizations within Southeast Asia.

Muay Thai’s origin in Thailand can be traced back to its ancestor Muay Boran (“ancient boxing”), an unarmed combat used by Siamese soldiers in conjunction with Krabi Krabong, the weapon-based style. Eventually Muay Boran was divided to:

• Muay Korat (Northeast) emphasized strength. A technique like “Throwing Buffalo Punch” was used. It could supposedly defeat a buffalo in one blow.

• Muay Lopburi (Center region) emphasized movements. Its strong points were straight and counter punches.

• Muay Chaiya (South) emphasized posture and defense, as well as elbows and knees.

• Muay Pra Nakorn (North) emphasized speed, particularly in kicking. Because of its faster speed, it was called as well “Ling Lom” (windy monkey or Loris).

There is a phrase about Muay Boran that states, “Punch Korat, Wit Lopburi, Posture Chaiya, Faster Thasao. (หมัดหนักโคราช ฉลาดลพบุรี ท่าดีไชยา ไวกว่าท่าเสา)”.