Muay Thai strength, power and physical training | Thai Boxing
Summary
TLDRIn this Muay Thai Digest video, the focus is on strength and conditioning training for Thai boxing. The video delves into the necessity of exercises like jogging and skipping rope, explores various strength training programs, and discusses how to enhance punching power and speed. It also provides insights into stretching routines and offers a comprehensive guide for physical preparation in Muay Thai, emphasizing the importance of a well-rounded training regimen for martial artists.
Takeaways
- 🥋 Strength and conditioning are essential for Muay Thai, emphasizing functional movements over sheer muscle size.
- 🏃♂️ Running is crucial for Muay Thai, aiding in weight control, leg strength, and mental preparation, with varying distances based on the time of day.
- 🤸♂️ Skipping rope is a staple in Muay Thai training, improving timing, coordination, and cardio without requiring much space.
- 💪 A comprehensive strength program in Muay Thai includes basic strength, speed training, combined strength and speed, flexibility, endurance, and tendon training.
- 🏋️♀️ Traditional Muay Thai training focuses on routine, but modern training incorporates various methods like interval training, speed workouts, and tactical training for holistic development.
- 🏅 Endurance training in Muay Thai aims to enhance oxygen uptake and manage lactic acid, which is vital for sustained performance in the ring.
- 🔁 Interval training varies in intensity and recovery time, impacting power, speed, and the body's ability to transition between energy systems.
- 🥊 Power and strength workouts are intense, focusing on maximum weight levels for short periods to build strength and power in key muscle groups.
- 🧠 Tactical training is as important as physical training, teaching fighters to predict opponents' moves and plan strategies effectively.
- 🔁 Circuit training offers a dynamic approach to Muay Thai training, with varied exercises performed in a sequence to improve overall fitness and skill.
- 📅 Periodical planning is key for fighters, adjusting training based on competition seasons and weight classes to optimize performance.
Q & A
Why is strength and conditioning training important in Muay Thai?
-Strength and conditioning training is crucial in Muay Thai because it enhances the power, flexibility, and speed of a fighter's muscles, which are essential for effective fighting skills. It includes various types of training like basic strength, speed training, combined strength and speed, flexibility, endurance, and tendon training.
What are the different types of strength programs mentioned in the script for Muay Thai training?
-The script mentions basic strength training, speed training, combined strength and speed training, flexibility, endurance strength training, and tendon training as different types of strength programs used in Muay Thai training.
How does traditional Muay Thai training differ from modern training methods?
-Traditional Muay Thai training focuses on routine techniques such as bag workouts, pad workouts, and sparring. Modern training methods, however, incorporate a variety of exercises like duration training, interval training, speed workouts, power and strength workouts, tactical training, circuit training, and periodical planning to achieve a more well-rounded physical preparation.
Why is running considered important for Muay Thai fighters?
-Running is important for Muay Thai fighters as it helps control weight, builds leg strength, and improves mindset. It serves as a form of moving meditation and warms up the body before heavy training sessions.
What role does skipping rope play in a Muay Thai fighter's training?
-Skipping rope is a valuable tool for conditioning in Muay Thai. It helps improve timing, coordination, footwork, shoulder and arm conditioning, grip strength, and cardio. It's also portable and can be used for interval training to simulate ring conditions.
Can you explain the concept of interval training as discussed in the script?
-Interval training in the script is described as a method with various interpretations, including normal interval (15 seconds full power, 30 seconds recuperation), fast interval (15 seconds full, 15 seconds rest), and slow interval (30 seconds fast, 1 minute slow). This type of training is good for power in active phase speed and fast power actions.
What is the significance of power and strength training in Muay Thai?
-Power and strength training is significant as it involves working out at maximum intensity with weights, focusing on straining each muscle group at the maximum weight level. This type of training is crucial for developing powerful and fast movements in Muay Thai.
How does tactical training benefit a Muay Thai fighter?
-Tactical training is beneficial as it improves a fighter's ability to predict an opponent's next move, oversee a situation, and plan strategies. It enhances daily performance skills in life and is strongly dependent on one's abilities and conditioning.
What is the purpose of circuit training in Muay Thai?
-Circuit training in Muay Thai is a method where participants move from one exercise to the next at each station, following a specific routine. It's a fun and effective way to improve various aspects of fitness, including strength, endurance, and agility.
Why is periodical planning important in a Muay Thai fighter's training?
-Periodical planning is important as it structures training according to the fighting season and the fighter's weight class. It helps in managing weight, maintaining speed, increasing power, and ensuring the fighter is at their best for competitions.
What are some must-have exercises for Muay Thai that require no equipment?
-Some essential no-equipment exercises for Muay Thai include push-ups, sit-ups, and squat jumps. These exercises help build a strong foundation, particularly for leg strength, which is crucial for effective kicks and overall performance in the ring.
How does stretching fit into a Muay Thai training routine?
-Stretching is now considered an important part of Muay Thai training, as it helps prevent injuries and improves flexibility. It's recommended to stretch after a warm-up, such as a run, to prepare the body for more intense training sessions.
Outlines
🥊 Introduction to Strength and Conditioning in Muay Thai
The video script begins with an introduction to Muay Thai Digest, focusing on the importance of strength and conditioning training for Thai boxing. It emphasizes the necessity of exercises like jogging and skipping rope in a Muay Thai routine, and hints at the variety of exercises available for improving power and speed. The host also reminds viewers about available resources such as a home training program, unique articles, and weekly trainings from Instagram. The discussion then transitions into the principles of strength training in martial arts, contrasting it with fitness training and highlighting the need for functional movements and a well-rounded strength program that includes basic strength, speed training, combined strength and speed, flexibility, endurance, and tendon training.
🏃♂️ The Role of Running and Skipping Rope in Muay Thai
This section delves into the importance of running and skipping rope in Muay Thai training. Coach Sean Douglas explains the significance of road work for controlling weight, building leg strength, and improving mindset. He details the typical running routines in Thailand, including morning and afternoon runs of varying lengths. Skipping rope is also discussed as a vital tool for conditioning, with its benefits for timing, coordination, and cardio. The script mentions the types of ropes used and how skipping rope can simulate ring conditions. The paragraph concludes with an introduction to interval training, explaining different methods and their impact on power, speed, and lactate levels.
💪 Power and Strength Training for Martial Arts
The paragraph discusses various forms of training important for martial artists, including power and strength workouts, tactical training, circuit training, and periodical planning. Power and strength training involve high-intensity sessions with maximum weight levels, often assisted by a coach to ensure proper technique. Tactical training is highlighted as crucial for predicting opponents' moves and improving daily life performance skills. Circuit training is presented as a fun and effective method, with examples provided from the Fight Vision Udeemy course. Periodical planning is discussed in the context of seasonal changes and competition preparation, with an emphasis on maintaining technique as the key to winning fights.
🤸♂️ Essential Exercises and the Importance of Stretching
This section highlights essential bodyweight exercises for Muay Thai, such as push-ups, sit-ups, and squat jumps, which are crucial for building a strong foundation. Coach Sean Douglas shares his insights on the importance of these exercises and how they are integrated into traditional Thai boxing workouts. The paragraph also touches on abdominal exercises, emphasizing their functional use over aesthetics. Power punching is discussed in relation to foundation work and proper technique, with heavy bag work suggested as a tool for developing power. The video concludes with a discussion on the evolution of stretching in Muay Thai training, from its minimal presence in the past to its current significance in preventing injuries and improving flexibility.
🧘♀️ Stretching Techniques and Workout Routines
The final paragraph showcases various stretching techniques and workout routines. It demonstrates how to perform stretches effectively, emphasizing the importance of warming up before stretching to prevent injuries. The video script includes a guided stretching session with a focus on relaxing and holding positions to improve flexibility and range of motion. The session includes a combination of static stretches and dynamic movements, aiming to prepare the body for more intense training sessions.
Mindmap
Keywords
💡Strength Training
💡Conditioning Training
💡Functional Movements
💡Endurance Training
💡Interval Training
💡Tactical Training
💡Circuit Training
💡Periodical Planning
💡Skipping Rope
💡Stretching
Highlights
Strength and conditioning training is crucial for Muay Thai practitioners.
Exercises like jogging and skipping rope are essential for Muay Thai training.
A variety of strength programs and training methods are available for Muay Thai.
Improving punch power and speed can be achieved through specific exercises.
Traditional Muay Thai training focuses on technical sections, bag workouts, and sparring.
Modern training methods include duration, interval, speed, power, tactical, circuit, and periodical planning.
Road work, such as running, is important for controlling weight and building leg strength in Muay Thai.
Skipping rope is a valuable tool for conditioning, improving timing, coordination, and cardio.
Interval training can be varied to focus on power, speed, and endurance.
Speed workouts involve resistance training with elastic bands, springs, or water.
Power and strength training focuses on maximum intensity with weight lifting.
Tactical training is vital for martial arts, improving daily performance skills.
Circuit training combines various exercises for a fun and effective workout.
Periodical planning is crucial for adjusting training based on competition seasons and weight classes.
Push-ups, sit-ups, and squat jumps are fundamental exercises for Muay Thai.
Abdominal exercises should be functional for optimal performance in Muay Thai.
Heavy bag work is essential for developing power in punches and kicks.
Chin-ups and exercises with a partner can enhance strength and fighting skills.
Stretching is beneficial for preventing injuries and improving flexibility in Muay Thai.
Transcripts
hi everyone this is muay thai digest and
today we will talk about strength and
conditioning training and physical body
preparation
in thai boxing watch this video till the
end and you will know
do we really need such exercise like
jogging
and skipping rope in our muay thai
routine training you will be surprised
how many variations of apps
exercises you have in your arsenal which
exercises
should be must for every training or
even every day
how to improve power and speed of your
punch with some exercises how many
different types of strength program of
training do we have and how to use it in
your muay thai training
and also you will know some new
information about stretching
and get program for stretching just
several seconds before we start
and i want to remind you several
important things first white iron
kickboxing at home course
it's a full home training program for
muay thai preparing where you can get
a lot of exercises and ready to use
program to prepare your body or keep
your muay thai skills for future so get
this course
link in the description and in the first
pin comment second one
my telegram with unique articles and
illustrated
guides for training and some advices
link in the screen in the description
and in the first pin comment third
shared weekly trainings from my
instagram fight vision project link also
in description
and in the first pin comment and number
four don't forget about sean answers
our new section where you can answer any
question about muay thai mma self
defense sushon douglas
professional trainer and fighter with
epic background
okay let's get started
so let's talk about strength training
strength training in martial arts has
become a must
the principles of strength training are
not the same way those for fitness
training
every resistance training is based on
functional movements
big muscles are useless our muscle
structure needs to be powerful
flexible and fast a proper strength
program is built as follows
basic strength speed training combined
strength and speed training including
flexibility endurance strength training
and tendon training and new way of
training for fighters
it is important for you to know that
strength training has developed a
specialized way to work out and improve
the quality of
fighting skills moita used to be a
competition-oriented sport with the same
character as k-1
fighting the brother of muay thai in
burma today called myanmar is still
competing in tournament style
today we approach fighting in a
professional way and compare all we do
with other sports with specific
background
traditional training consists of a
technical section
bag workout pad workout and sparring the
same things are trained over and over
again
everything was built on routine but
training only with routine will make it
impossible to reach the top of the
fighting world these days the following
methods are used in training duration
training interval training speed workout
power and strength workout tactical
training
circuit training and periodical planning
so wadi cup coach sean douglas here for
some more
answers uh for fight vision um
running is running important for muay
thai is it necessary
i say yes it is especially in thailand
we're always
putting in road work road work is you
know
boxers have been doing road work um for
many many moons
i know a lot of the new fighters now
take a bit of a different approach
and don't put the long runs in but i
truly believe
it's very important to run consistently
um it helps control your weight it
definitely
builds a bit of strength in your legs
which is very important and while you're
in the ring
competing and also
mindset you know it's really like moving
meditation
um you know it's really important to do
that and it warms the body up before
heavy sessions
so it's a great way to warm your body up
loosen up your body
before you get into sessions in thailand
again we're running the mornings and
evenings
mornings are a bit longer usually
anywhere from like
6 to 10 k and then the afternoon's a bit
shorter runs
anywhere from three to five k so yeah i
hope that helps
skipping ropes are important tools for
condition training
the rope has been used in boxing for as
long as we know in the gym you can find
many different ropes such as plastic
speed ropes
leather with different handles and so on
yeah skipping rope is
also something you use quite often
in thailand you see a lot of the boxers
skip
if there's a bit of rain or the weather
they're old school they don't
need to go out in that rain and run
[Music]
sick so they'll stay you know undercover
and they will skip
they'll skip up to 45 minutes and the
ropes that we're using are quite heavy
it's almost like a garden hose
very heavy rope it's not like a speed
rope it also helps with your timing
coordination footwork
shoulder and arm conditioning grip
strength all these kind of things
yeah and it also you know it works you
works your cardio a bit so there's a lot
of benefits to skipping rope
you don't really need a lot of space to
use it it's quite easy to take around
with you anywhere skip so uh you can
skip an interval so you can like
you know really push the rope fast and
then slow it down
that kind of simulates a little bit of
what's going on in the ring
so yes skipping is very important for
boxing
endurance training is the method to
improve uptake of oxygen
lactic exits pooling and resolving that
problem liquid intake control
recuperation during active phase stress
control during activity
emotional control and determination to
win what about interval training this
method has many ways
of interpretation and presentation a few
examples of this weight training are
normal interval
15 13 seconds full power 30 seconds
recuperation
fast interval 15 seconds full and 15
rest
and slow interval 30 seconds fast 1
minute slow
intervals are good for training power in
active phase speed
and fast power actions intervals are
physical forms of training
ones lactate levels and the best way to
go fast from one biostatic phase
non-oxidative to oxidative to the other
without grams of side effects
this way of training motivates better
breathing and careful planing for how
divide
power over a series of rounds speed
workouts
these are practiced with and without
resistance
the resistance is the weight of elastic
band and spring
water or other such things the most
important part of this training
is knowing proper technical execution
and good ways to use resistance and of
course you need good coach
power and strength training workouts
this training
goes for the maximum level of intensity
training with weights
is a short session but every series of
muscle group is strained
at the maximum weight level a power and
strength workout
and the resistance on the back or pets
is done with the assistance of a person
who supports
the movements and controls the purity of
the technique
tactical training is important of anyone
training in martial arts tactical
training also improves a person's daily
performance skills in life it's
important
to predict the next step of an opponent
and learn to oversee a situation and
plan for your next
moves tactical training is a strongly
depend upon one's abilities and
conditioning
an example of how this works is when a
slow starter
competes against a fast starter the slow
starters must
warm up thoroughly and start fast or
concentrate on moving through the ring
so the fast starter has to run
after him circuit training is a fun for
both recreation
and competition during circuit training
a participant moves from one exercise to
the next
each station in the meaning of element
of circuit
a specific introduction that must be
followed good example of circuit is
back workout for three minutes boxing
three minutes kicking
three minutes boxing and kicking three
minutes nice and three minutes
everything combined
actually in fight vision udemy course
you can find several programs of circuit
training with this back workout don't
forget to check it
especially if you don't have trainer for
these days
after each three minutes the person
moves to the next station
the trainer circulates the hole and
instructs each person individually while
the rest continue to the workout
in the beginning use an interval of one
or more minutes to move from one station
to the next
and rest and what about periodical
planning this style is often
is combined with tactical training and
is determinate by the season a year
is divided in seasons that depend upon
when a fighter has to compete
and on the level of weight a good
example for periodical training or
planing
is a weight increase of 5 kg to be
promoted into another weight class
it is not only important to increase
weight but also
keep dry body mass not lose speed
increase power
and regain your fighting level
theoretical training or planning must
take place at least one time
every three or four years but anyway
don't forget that in competition fitness
versus technics
techniques are win in the old days when
a fight fell into the hands of tight
judges
usually the most technically sound
fighter received the decision
all the points are still awarded
okay guys some of the must-have
exercises in muay thai you know with no
equipment necessary some of the most
necessary exercises would be push-ups
sit-ups squats squat jumps
these are really just important
exercises you see
in all boxing we do quite a few sit-ups
daily you know anywhere from three to
five hundred um
you know through through two sessions in
a day
usually there's around 10 to 20 push-ups
between each round
through like a traditional thai boxing
workout so
you know a bag some bag work and then
right on the whistle or the break you'll
drop
down and do your push-ups and then a bit
of a rest and then back into the next
round
and that goes on throughout the entire
session so i would say a lot of
old school sit-ups and push-ups
and squat jumps because the foundation
needs to be really strong those legs
need to be strong
so i hope that helps
abdominal muscles as the other group of
muscles
should be functional and not only
aesthetic and beautiful so you need your
muscles to use
and not to just show and in your arsenal
for training you have a rich
choice of abs exercises not only boring
crunches that i'm sure you know
but also crunches on a bench if you have
such an equipment crunches on a boxing
bag just try once and you will see if
your abdominal muscles are ready or not
also you can use some group exercises
like this one
it looks easy but it's not because all
your colleagues
also should do this exercise in the same
tempo and the group
tempo is not the same as a personal
tempo just try this one with your
friends
in a gym and you will know what really
means teamwork
also push-ups it can be simple or you
can upgrade it with some benches or some
of your training partners
can help you and make it much more
harder like this
[Music]
is there any exercises or things you can
do
to help with your your power punching
for your power in general
i would say a lot of foundation work a
lot of the power comes from
from the legs from the floor up
and also proper technique
really it's a lot to have to do with the
technique so
the better your technique is i believe
the stronger you can punch your kick
or throw your tools especially for
striking so
i would say the technique over
everything and then of course heavy bag
work is one
of the things we use to help develop a
bit more power
the heavy bags can be utilized that way
but yeah foundation good technique
and if we're looking at a piece of
equipment or something to assist us
in that heavy backwards and now let's
talk about
chin ups okay uh now i teach you some
exercise with bah
it's important can help you a lot uh
when you fighting
so it's good to train with ba
for more time
[Music]
twos
okay next question stretching is it
necessary
do you need it muay thai um when i
arrived to thailand many years ago
i didn't see a lot of stretching
the guys would come in off the runs
they'd shadow box a bit and they'd get
right into the pad work
so i was quite um shocked that there
wasn't a lot of stretching
nowadays you see a lot more stretching
in the gyms
i believe stretching is really
beneficial
to prevent injuries obviously being
flexible
is a huge benefit because you can
kick the head and again
it's it prevents injuries the more
flexibility i believe
you have so i would definitely take the
time to stretch
it can be very basic stretching of
course you want your body warm
before you get into stretching so that's
usually good to do just after the run
but um yeah traditionally speaking and
years ago i
didn't see a lot of stretching in the
gym
like i said before but yes i think
you should definitely implement
stretching
slow
so yeah
uh
four five six seven
eight nine ten
here
one two
three you can do it three four
five six seven
eight nine seven
okay
don't worry
one two three
relaxing relaxing four
five six seven
eight nine
seven holding
oh
change
oh
yes
ever
one second
something
[Applause]
uh
thank you
the legs
cross the feet under over
lay back when i say pop and pop up
and drop and drop down ready pop
drop hop drop
pop drop top jump
pop pop drop
pop and hold up and hold stay up
up up up feet up
straighten the legs feet up
straight
breathe into the nose out through the
mouth
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