Muay Thai Training Daily Routine
Summary
TLDRThe video script outlines the rigorous training regimen for aspiring Thai boxers, emphasizing the importance of a disciplined approach and gradual progression. It details the initial training period, focusing on warm-ups, shadow boxing, and conditioning to build endurance and prevent injury. The script also addresses the physical adaptations, such as improved reflexes and circulatory system enhancements, that occur with regular Thai boxing training. Additionally, it provides practical advice for trainers on managing training intensity, hydration, and rest to optimize a boxer's performance and health.
Takeaways
- πͺ Becoming a Thai boxer requires daily, rigorous training with a strict, fixed routine.
- π§βπ« A successful boxer must follow their teacher's instructions carefully and implement them in training.
- π The initial training phase is critical for adapting to physical fatigue and preparing for long-term success.
- π₯ Warm-ups should be done gradually to avoid overexertion, especially for beginners in Thai boxing.
- πββοΈ Early training involves light activities like shadow boxing, jogging, and easy warm-ups to help the body adjust.
- β³ Training should be moderate at first to prevent exhaustion and maintain the boxer's motivation and spirit.
- π° Boxers should drink warm or boiled water, avoid cold water, and never remove their shirt during training to prevent health risks.
- π₯ Wearing gloves too often can lead to muscle stiffness and negatively affect punching style in the ring.
- π« Regular Thai boxing training strengthens the heart, increases blood circulation, and enhances reflexes.
- π§ Training improves the nervous system, allowing faster recovery, better muscle coordination, and increased decisiveness.
Q & A
What is the importance of following a strict training program for Thai boxing?
-Following a strict training program is crucial for Thai boxers as it ensures they develop the necessary skills and endurance for success in the sport. It also helps them adjust to the fatigue from strenuous physical exercise and prepares them for the challenges of fighting.
How should a new Thai boxer approach their initial training period?
-A new Thai boxer should start with an easy warm-up, gradually moving to light training exercises such as shadow boxing, jogging, and synthesis. This approach allows the body to adjust to the new demands and prevents physical exhaustion and pain.
What is the significance of the first six weeks of training for a Thai boxer?
-The first six weeks are critical as they help determine if a boxer has the potential to make a career in Thai boxing. This period is used to observe the boxer's spirit and adaptability to the training regimen, which are key factors for long-term success.
Why is it advised for Thai boxers to train in moderation during the initial period?
-Training in moderation helps prevent physical exhaustion and pain, which can lead to a loss of spirit and increase the risk of dropout. It allows the boxer to gradually build strength and endurance without overwhelming their body.
What are some guidelines for Thai boxers training in hot weather?
-Thai boxers should acclimatize to local conditions, weigh themselves before and after training to gauge water loss, drink only boiled or warm water, wear a shirt to absorb perspiration, and avoid wearing boxing gloves too often to prevent muscle contraction issues.
Why should Thai boxers avoid drinking cold water during training?
-Drinking cold water can cause the body to feel bloated and reduce agility. It is recommended to drink boiled or warm water to maintain proper body temperature and hydration.
What are the effects of regular Thai boxing training on the circulatory system?
-Regular training can quicken reflexes, improve the circulatory system by enlarging and strengthening the heart, increase the number of blood vessels, and raise the volume of blood pumped with each heartbeat.
How does Thai boxing training impact the muscular system and body frame?
-Training leads to muscle thickening, enlargement, and increased hardness. It also causes bone enlargement for greater resistance to damage and makes joints more flexible.
What benefits does Thai boxing training provide to the respiratory system?
-Training can lead to an enlargement of the chest, indicating stronger breathing muscles, a slower breathing rate, and an increase in lung capacity. This allows for more efficient oxygen absorption and usage.
How does Thai boxing training affect the nervous system?
-Regular training improves the nervous system's ability to adapt quickly and recover after training. It enhances muscle-nerve coordination, reduces nervous exhaustion, and helps the body adjust to environmental changes, boosting decisiveness and self-confidence.
Outlines
π₯ Becoming a Thai Boxer: Training and Discipline
This paragraph explains the rigorous training process required to become a successful Thai boxer. A boxer must strictly follow a teacherβs instructions, with training programs designed to develop both physical and mental stamina. The introduction also mentions 'Fight Vision' courses available to YouTube sponsors, including various martial arts programs, and invites viewers to become sponsors for exclusive access.
πββοΈ Initial Training and Warm-up Practices
This section covers the early days of a boxer's training. Beginners need to adjust to the physical demands, and their training should start light, gradually increasing in intensity to prevent exhaustion. Warm-up exercises like push-ups and jogging are recommended to prepare the muscles for more strenuous work. Trainers should pace the program carefully to avoid demotivating the new boxer. The first 15 days are critical, as they help the body adapt to the rigors of Thai boxing.
βοΈ Adjusting to Environmental Conditions
This part emphasizes the importance of acclimating to environmental conditions, particularly when training in the sun. The boxerβs weight should be monitored to manage water loss through sweat, and itβs recommended to drink only warm water. Wearing a shirt during training is advised to absorb sweat and protect from illness. Additionally, gloves should be used sparingly, as overuse can exhaust the body and negatively affect technique.
πΆββοΈ Rest and Recovery Techniques
Here, the script advises against sitting or lying down during breaks, as it could cause fainting. Instead, light movement, such as walking or dancing, helps improve circulation, alleviating muscle cramps and fatigue. Proper rest techniques are important for recovery without hindering the boxer's agility or stamina.
πͺ Physical Benefits of Thai Boxing Training
This paragraph details the physiological effects of Thai boxing training. Regular training enhances reflexes, strengthens the heart, and improves the circulatory system. The muscles become thicker and stronger, while bones grow more resistant to damage. The body becomes more agile and flexible, better adapting to the stresses of training.
π« Benefits for the Respiratory and Nervous Systems
The final section focuses on how Thai boxing training benefits the respiratory and nervous systems. Training increases lung capacity and efficiency in oxygen use, while also improving breathing muscles. Additionally, the nervous system becomes more resilient, allowing quicker recovery from training, and the boxer's decisiveness and self-confidence are enhanced as coordination between muscles and nerves improves.
Mindmap
Keywords
π‘Thai Boxing
π‘Training Program
π‘Warm-up
π‘Shadow Boxing
π‘Physical Exhaustion
π‘Reflexes
π‘Circulatory System
π‘Muscular System
π‘Nervous System
π‘Hydration
Highlights
Becoming a Thai boxer involves rigorous, daily training following a strict and rigid program.
A successful boxer must listen closely to his teacher and follow instructions meticulously.
Fight Vision has launched new courses, including Muaytown kickboxing and Muay Thai old school and modern techniques.
The initial period of training is critical, lasting around 15 days and focusing on adjustment to physical exertion.
Warming up is essential for beginners, ensuring that muscles are loosened and prepared for exercise.
Training programs should start lightly, gradually increasing intensity to avoid physical exhaustion.
The first six weeks of training are the most important for a boxer's development and future success.
Boxers should avoid overexertion in hot weather by weighing themselves before and after training to monitor water loss.
It is advised that boxers wear shirts to soak up perspiration and protect from diseases.
Training with gloves too frequently can prevent proper adaptation, leading to slower punch styles in the ring.
During breaks, boxers should avoid sitting or lying down to prevent passing out; light movement helps with blood circulation.
Thai boxing training strengthens the heart, increases blood vessel count, and improves blood circulation.
Training can lower the resting heart rate of Thai boxers, with some reaching as low as 30 beats per minute.
Regular training thickens muscles, strengthens bones, and increases joint flexibility.
The respiratory system improves with training, allowing Thai boxers to use oxygen more efficiently than untrained individuals.
Training enhances the nervous system, improving coordination between muscles and nerves, and boosting self-confidence.
Transcripts
becoming a Thai boxer involves vigorous
daily training in accordance with a
strict and rigidly fixed program a good
boxer has to listen to everything his
teacher says and observe this teaching
rigorously in his training if his future
is to be successful
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continue
getting started in training this initial
period is the student Century into
fighting circles it is a critical period
for the new boxer because it is during
these early days that he must adjust to
the fatigue that comes from so much
strenuous physical exercise it
encompasses about the first 15 days of
training warming up this should not be
overdone by individuals who are just
starting off in Thai boxing they should
employ the principle of an easy warm-up
before beginning training exercises
warming up will cause the muscles to
loosen up and contract it is done by
bending and twisting so that the arm and
leg muscles are flexed and then relaxed
to get the body in the proper condition
then move on to some push-ups and then
do some running in place with the arms
held at torso level after this jog
around the camp to raise the body
temperature sure all team leaders and
type boxing trainers must understand the
training of a boxer in the event that
the boxer is new and has never yet
entered the ring they should set up a
training program an appropriate time
should be selected for training when
this time is decided upon the training
should be kept moderate in the initial
period and the boxer should not push
himself until he is overly tired as this
will exhaust his training Spirit when he
experiences a sense of depleted strength
instead of feeling more power and energy
for this reason anyone in the position
of boxing teacher should always bear in
mind that teaching and training should
proceed gradually don't become impatient
and Rush from point to point let the
boxer start off easily with relatively
light training and increase it in
increments in the early days of training
the new boxer will lose his Spirit if he
is pushed too hard as the result will be
physical exhaustion and pain in the
muscles deciding factors for many of
boxing Dropout therefore it is important
to begin from the first day with Shadow
Boxing jogging and synthia for a week or
so to give the body a chance to adjust
to the new demand being made of it the
first six weeks are a most important
period in a boxer's training and his
Spirit should be observed during this
time if he passes it he should be able
to make a career as a boxer in the
techniques of the art can be taught to
him if training is to be done in the sun
when the weather is hot the following
points should be observed try to find a
way to accustom the boxer to local
conditions and environment before
training begins weigh the boxer at the
very beginning of his training checking
it before and after he boxes the
difference in the weights is equal to
the weight of the amount of water he has
lost through perspiration and this is
how much water water his body needs he
should be allowed to drink only boiled
or warm water never cold water a boxer
should never be allowed to remove his
shirt while training he should wear a
shirt to soak up perspiration and keep
him cool it will protect him from
diseases and lowering of resistance and
training boxing gloves should not be
worn too often as this will prevent the
boxer from making the proper physical
adaptation even though the gloves will
increase quickness and strength they
also have a wearing and exhausting
effect on the body when the boxer
actually enters the ring his punching
style will suffer as his muscles will
contract in the end this wearing of
gloves could be the cause of his being
thrown out of the ring during training
the boxer should be permitted breaks to
relax during these resting periods he
will generally want to drink a lot of
water but this is not advised as it will
cause his body to feel bloated and cut
down on its agility and if fighting is
done without gloves it can cause
sluggishness when punches reach the
Torso during breaks the boxer should
remember never to sit or lie down as it
can cause him to pass out instead he
should walk or dance lightly as this
will facilitate the circulation of the
blood relieve muscle cramps and
alleviate tiredness more effectively
than sitting down for a rest the effects
of Thai boxing training on the body
regular training will Quicken the
reflexes and improve the circulatory
system by enlarging and strengthening
the heart it will also increase the
number of blood vessels and the volume
of blood taken and by and pumped out by
the heart at each beat will be 200 to
400 Sikhs more than in persons who are
not in training regular training will
also slow down the heartbeat for people
who are not in training the average rate
is 70 to 80 beats per minute for Thai
boxers and training it can drop as low
as 30 to 60 beats per minute and after
strenuous exercise it will return to its
original rate faster than in individuals
who are not in training regular exercise
of the type experienced during training
also has the following effects on the
muscular system and body Frame It causes
a thickening of the muscles in all parts
of the body muscles will be larger and
harder after such training if training
is not overdone but in accordance with
the Readiness of the body the individual
muscle fibers will become bigger and
stronger and certain enzymes in the
muscles will be produced in Greater
quantities permitting the muscles to
perform more work training will cause
enlargement of the bones to increase
their resistance to damage from weapons
and training equipment the hard outer
parts of the bones and the inner tissue
will both increase in size and make the
joints all over the body more flexible
the respiratory system also benefits in
the following ways it is generally found
that boxers and training experience an
enlargement of the chest showing that
the muscles used in breathing have
become stronger the breathing rate slows
down this occurs because the parts of
the body used in taking a narratena
better than average condition and the
boxer's body develops itself with the
aid of deep strong breathing given this
type of development the lungs also
enlarge and increase in capacity this
means that the lung tissue increases in
area giving the blood more space to
absorb oxygen when the respiration of
Thai boxers is compared with that of
other persons it is seen that boxers are
more economical and put the air they
breathe into better use although the
amount of air taken in is less it is
used more efficiently with the blood
taking an oxygen more effectively than
an ordinary person's finally regular
training and improves the nervous system
allowing it to adapt more quickly and to
return to normal after training
coordination between muscles and nerves
becomes better it reduces the tendency
toward nervous exhaustion and helps the
body to adjust more rapidly to changes
in the environment as well as enhancing
decisiveness and self-confidence
foreign
[Music]
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