Effective Muay Thai training program
For the effective Muay Thai training program, in order to get a good result, the training should be done on every other day basis. The training session should not be organized every day because it will overuse the body and exceed its potential. Training on alternate day basis will also help to recover body muscle of boxers to make sure that they are ready as well as has less chance to get severe injuries for the next training session.
Muay Thai training schedule
Morning Session
0500 Running for 5 Kilometres
0540 Short running for 50, 80, 100 meters 5-10 rounds
0600 Basic exercise such as dumbbell, barbells, rope jumping
0620 Perform shadow-boxing
0625 Briefed by the trainer for a new technique
0630 Heavy bag training (up to 5 rounds)
0800 Basic exercise without equipment
0810 Oil massage
0815 Swimming
0825 Brief by trainers about the training and get a suggestion for improvements
Afternoon Session
1530 Running for 3 Kilometres, rope jumping and basic exercise without equipment
1600 Shadowboxing for 3 rounds
1620 Briefed by the trainer for a new technique
1630 Sparring 3 rounds
1650 Clinch work 3 rounds
1700 Soft heavy bag training
1720 Cool down basic exercise
1740 Swimming
1750 Brief by trainers about the training and get a suggestion for improvements
These are the only broad guideline of standard Muay Thai training. Each camp may adjust its program to fit individual boxer.
