TRAINING MUAY THAI AT HOME

This article outlines the types of training you can do with some friends or on your own to train muay thai at home. With friends is always better. You’ll need a large room or a garage to train in. Failing that, any large space will do.

TRAINING MUAY THAI AT HOME

#1 SHADOW BOXING

TRAINING MUAY THAI AT HOME
Shadow boxing

Take up your muay Thai stance and move around in a controlled manner, as if you had an opponent in front of you. Begin adding some strikes – punches, kicks, elbows and knees, and don’t forget about your blocks and evasive maneuvers. Use linear, lateral, circular footwork, and use head movement. A focus on good technique should be emphasised throughout, so the techniques shouldn’t be rushed. If you have a mirror to check your technique, use it.

Shadow work is the foundation on which to build all the other types of muay Thai training. It improves and maintains the technique of a boxer – no matter what level he/she has fought at. Every technique should be drilled in shadow work before moving on to other types of training.

Equipment – None

 

TRAINING MUAY THAI AT HOME
Technique drills

#2 TECHNIQUE DRILLS

Ask a partner to throw a strike/combination of strikes at you. Have a specific way of blocking or countering the attack and think about what the advantages and disadvantages of that method are and look for other ways of dealing with the same situation. There are a lot of different ways of doing the same thing in muay Thai, and only rarely is there a technique which I condemn and advise my students against using. But it’s important to know why you’re doing it a particular way. Again, a focus should be placed on good technique, rather than strength/power or conditioning.

Equipment – Hand wraps, boxing gloves, shin guards.

 

#3 BAG WORK

TRAINING MUAY THAI AT HOME
Bag Work

Bag work allows the fighter to strike for power development as there is no need to hold back like in technique or sparring work. It is also a great tool for learning efficient distance and timing of strikes due to the movement of the bag. Bags can be utilised for technique work too by toning down the power and focusing on good basics.

“If you can’t control a bag, you can’t control another fighter.”

Equipment: Heavy bag, hand wraps and boxing gloves.

 

TRAINING MUAY THAI AT HOME
Sparring

#4 SPARRING

The idea of sparring is to closely simulate a real fight without injuring yourself or your partner.

Closely simulating a fight in a controlled manner while wearing protection teaches the boxer how to react to different moments in a fight. This is where a lot of your other training can be put into practice in a controlled environment. The main aim is to learn from each other.

Equipment: Equipment needed: hand wraps, boxing gloves, shin guards, mouth piece.

 

#5 THAI PAD WORK & BOXING FOCUS MITT

TRAINING MUAY THAI AT HOME
Thai Pads work

A partner kits up and holds the Thai pads in different positions for the boxer to strike. It is important that the pad man throws strikes at the boxer to get a reaction i.e. a block/counter/evasive maneuver – and not just allow the boxer to charge forward and attack. Holding the pads is an art in itself and isn’t something that is mastered quickly.

Encourages the boxer to react to the commands and movements of his trainer while developing power and conditioning.

Equipment: Muay Thai pads, belly pad, shin guards (trainer) | hand wraps and boxing gloves (boxer).

 

TRAINING MUAY THAI AT HOME
Muay thai Clinch

#6 CLINCHING

Clinch with a partner while staying relaxed and controlling the power of your knees. In the beginning, concentrate on foot placement and arm positioning – you can place a knee strike once you’re in a strong position. Try to avoid looking for the sweep, if an opportunity arises – take it. But other than that, your main focus should be on improving your position.

Controlled training which simulates the muay Thai clinch in a real fight without injuring your partner. 

Equipment: None

 

#7 ORGANISING YOUR TRAINING

Each training type needs to be put in the “correct” order to gain maximum effect. In the session structures below, you’ll notice that shadow work comes before all other types of training because there is a large focus on good technique. Sparring should also be trained while relatively fresh; fatigued sparring is kinda pointless as you’ll be too tired to perform the techniques required of you. Clinching can be trained at the end of a session and at the beginning so it’s not always trained in a fatigued state.

These plans are just are just guides, and you can easily plan your sessions to suite you, but remember; any type of training where technique is the main focus needs to be implemented at the beginning of the training session.

 

SESSION STRUTURE ALONE

  • Warm up/dynamic stretch
  • Shadow work 3×5 minute rounds
  • Bag work  5×5 minute rounds
  • Conditionning (check in the S&C here category to find workouts)

SESSION WITH PARTNER

  • Warm up/dynamic stretch
  • Shadow work 3×3 minute rounds
  • Sparring 3×3 minute rounds
  • Bag work 3×3 minute rounds
  • Pad work 3×5 minute rounds
  • Clinching 30 minutes
  • Conditionning

 

SESSION WITH PARTNER #2

  • Warm up/dynamic stretch
  • Shadow work 3×3 minute rounds
  • Technique drills 3×3 minute rounds
  • Boxing only sparring 3×3 minute rounds
  • Pad work 3×5 minute rounds
  • Clinching 20 minutes
  • Conditionning

 

ADVICES ON TRAIN MUAY THAI AT HOME

#1 Stay safe – don’t attempt something you’re not comfortable with. Take things step by step.

#2 Concentrate on basics – if you’re not ready for pad work or sparring, don’t do them. Drill footwork and technique drills until you feel confident of moving on.

#3 Slow progress is better than no progress at all – OK, so you can’t get to a gym, but keep training hard on your own – you’re still getting better than those people sat on their couch.

#4 Watch fights – You’ll learn a LOT just from watching the best fighters in the world go head to head.

 

Check other muay thai articles here

 

Leave a Reply

Your email address will not be published. Required fields are marked *

Shopping cart

Total
Shipping and discount codes are added at checkout.
Checkout