Muay Thai Workout: An effective Muay Thai training regimen should adhere to a specific procedure to instill a sense of regularity in your workouts. Since Muay Thai training plans can vary from one school to another, we’ve put together a comprehensive Muay Thai training outline that applies to standard training sessions. Please note that this plan pertains to regular training and does not encompass the pre-fight preparation phase. This training plan is designed for those engaging in professional training within a Muay Thai school or camp. Naturally, for amateur and recreational fighters, the training sessions can be adjusted as needed.

Muay Thai Workout – For professionals and amateurs

Muay Thai training can vary significantly depending on the level of experience and the training environment. Here are some key differences between Muay Thai workouts for amateurs and professionals, as well as between training in a specialized Muay Thai camp and individual training at home.

The everyday Muay Thai training plan in a Muay Thai Camp – Daily training routine:

Muay Thai training schedule in the morning:

• 7: 30h – 30 minutes / 4-5km jogging or skipping rope.
• 8: 00h – Short stretching or skipping after running (5-10 minutes).
• 8: 10h – Shadow Boxing 3-4 laps of 3 minutes or 10 minutes (start slowly and increase speed). In the round breaks of 30-60 seconds do stretching or 10 Crunches and 10 pushups.
• 8: 20h – Punching Bag: kicks, punches, knees, kicks, elbows and other Muay Thai techniques in full strength on the Heavy Bag. Vary all techniques. 4-5 rounds of three minutes or 15 minutes. In the round breaks light stretching.
• 8: 35h – Thai Pad Training: 3-4 rounds pad training with instructor. Run all techniques at full strength and speed. Don’t forget to drink water in the round breaks.
• 8: 50h – Clinch Training: Clinching with partners. Clinch throws, clinch attacks and techniques. 15 minutes.
• 9: 05h – kick and knee Training: 50 kicks per leg on the Heavy Bag (5 sets of 10 kicks). 100 knee attacks on the Muay Thai Heavy Bag (5 sets of 20 shots).
• 9: 15h – 100 Crunches and 50-100 pushups (not necessary if executed in the round breaks).
• 9: 30h – Cool Down Stretching

Weight training in order to promote weak parts of the body.

Muay Thai training schedule in the afternoon / evening:

• 16: 30h – 30 minutes running or skipping
• 17: 00h – Shadow Boxing 3-4 rounds of three minutes or 10 minutes (start slowly and increase speed). In the round breaks do some stretching or 10 crunches and 10 pushups.
• 17: 10h – Thai Pad Training: 3-4 rounds pad training with instructor. Run all techniques at full strength and speed. Additionally add in the round breaks stretching oder sit-ups.
• 17: 25h – Clinch Training: 30 minutes clinching with partner.
• 17: 55h – Kick and knee Training: 50 kicks per leg on the Heavy Bag (5 sets of 10 kicks). 100 knee attacks on the Heavy Bag (5 sets of 20 shots).
• 18: 05h – Abdominal Workout: 100 Crunches 4 sets of 25 abs.
• 18: 20h – Cool Down Stretching

The above Muay Thai Workout plan is of course developed for professional athletes. Beginners and amateur athletes can participate in a Muay Thai camp only on one training session per day. In addition, the Workout is never for everyone the same and can be customized to suit for your specific needs. The athlete must feel comfortable during workout, and it never should be a torture!

Amateur Muay Thai Workout for working people and amateur fighters:

Not everyone has the time and the possibilities to enjoy a full-time training in a Muay Thai Camp in Thailand. The most people have full-time jobs and do Muay Thai for fitness or fun reasons after work. Here is a simplified Muay Thai workout plan for everyone which can be easily implemented into the daily routine.

Muay Thai training schedule in the evening (after work):

Running: Running should be distributed individually according to the time and mood to three days a week. 3×30 minutes of running per week should be for amateur athletes more than enough.

Training in Muay Thai school:

• 18:00h – Warm-up: 30 minutes running, Crunches, push-ups, etc.
• 18:30h – 10 minutes of stretching the muscles and ligaments
• 18:40h – Shadow Boxing: 3-4 rounds of three minutes or 10 minutes (start slowly and increase speed). In the round breaks (30-60sec.) do some stretching. Alternatively, the time can be used for learning new techniques.
• 19:05h – Thai Pad Workout: 3-4 rounds pad punch training with instructor. Run all techniques at full strength and speed. Add to the round breaks stretching and don’t forget drinking water.
• 19:20h – Kick and knee Training: 50 kicks per leg on the Heavy Bag (5 sets of 10 kicks). 100 knee attacks on the Heavy Bag (5 sets of 20 shots). Alternatively clinch training.
• 19:35h – Cool Down Stretching and / or abdominal training: 100 Crunches 4 sets in a 25 piece.

Voluntary strength training is never a mistake. Do whenever you feel powerful enough.

Tip: You can use Resistance Bands* for an explosive Muay Thai strength workout at home.

This Muay Thai Workout for amateurs should be repeated 2-3 times a week. Here, individual units can be exchanged and are repeated in the weekly change. Running and weight training should be done ideally privately and individually, so you can use the time in Muay Thai school for learning new techniques.

Running and weight training is in Muay Thai Workout not a must do but should definitely be practiced for fitness reasons!