Are you inspired to hit the gym and start Muay Thai classes? Whether you’re a beginner or have already been training for a while, getting into shape is essential for success and to help reduce the chance of injury or burnout. Not only will it improve your technique and endurance, but it will also enhance your overall health and wellbeing.
Cardiorespiratory training
In all forms of MMA, cardio is incredibly important. Movement and recovery make all the difference in sparring or a real fight and the ability to transition smoothly is a real bonus. For Muay Thai in particular, you need to build up your cardio endurance and stamina, as Muay Thai involves a lot of high-intensity movements. Outside of sessions, engage in regular cardio and circuit training exercises like running, cycling, jumping jacks, or burpees. Start with at least 30 minutes of brisk activity, gradually working your way up to 60 minutes per session.
Strength training
Strength training is essential for building the muscles and power you need for Muay Thai. Stronger muscles will also help to reduce the chance of injury when you start to develop your training sessions. Focus on compound exercises like squats, deadlifts, and bench press, which incorporate multiple muscle groups. You could also make use of resistance bands, medicine balls, and dumbbells to enhance your workouts. Aim for 2-3 strength training sessions per week, with at least one day of rest in between.
Flexibility training
MMA is all about movement and flexibility. While muay thai is a standing combat style, this doesn’t mean that being flexible isn’t important. Improve your range of motion and reduce the risk of injury by incorporating stretching, yoga, or Pilates into your workout routine. Regular stretching will also improve your balance and coordination, essential for Muay Thai.
Muay Thai sessions
To improve your specific Muay Thai techniques, engage in drills and exercises that focus on kicks, punches, knees, and elbows. Shadow-boxing, hitting pads or bags, and sparring with partners are all essential to build up your experience and confidence with techniques. A key area that is often overlooked is to incorporate Muay Thai-specific footwork drills and combinations to build your coordination and timing. Allowing this time for these exercises will help to make poses and stances second nature and build up a familiarity that can make advancement easier.
Rest and Recovery
Adequate rest and recovery are just as important as the training itself. You need to ensure that you give yourself time to rest, recover, and rejuvenate your muscles after every training session. Consider making use of massage, foam rolling, or stretching sessions into your routine to release tension and alleviate any soreness.
Muay Thai can be a particularly intense martial art and one that really pushes even the most fit and able. Ensuring that your body is ready for the intense training and sparring sessions can help make things easier and help make muay thai become a hobby that really sticks as it’s one of the most rewarding martial arts once you begin to enjoy yourself. If it’s hard going at first, don’t be discouraged either. It can take a while for beginners to find their groove but the rewards are worth it.
