Basic Muay Thai for Beginners: Training Program

In this week's Basic Muay Thai for Beginners, Fighting Insider definitely saved the best for last with a sample training program.

Knowing the basics are not enough to make you a Muay Thai or MMA fighter. Aside from knowledge, a good physical condition is also important. And no individual can have a body that is physically fit without proper training. Of course, training alone cannot work a long way if not for discipline and program. Hence, for Fighting Insider’s last installment of Basic Muay Thai for Beginners, we are giving you a training program sample.

The following is an example of a loose and relatively easy Muay Thai training regimen. When this becomes too easy, step up by adding more sparring and more bag work. Take note that all rounds are either five minutes long with one minute break, or a three-minute routine with 30 seconds rest.

MONDAY MORNING

* Warm up and stretch

* Five-kilometer run

* Two to five rounds shadowboxing

* Two hundred sit-ups

* Cool down and stretch

MONDAY AFTERNOON

* Warm up and stretch

* Three-kilometer run/half hour of skipping rope

* Two to five rounds shadowboxing

* Five rounds on the heavy bag

* Three to five rounds with Thai pads

* Half hour clinch sparring

* One hundred knees with each leg on the heavy bag

* One hundred Thai kicks with each leg on the heavy bag

* Strength training

* Cool down and stretch

TUESDAY MORNING

* Warm up and stretch

* Five-kilometer run

* Two to five rounds shadowboxing

* Two hundred sit-ups

* Cool down and stretch

TUESDAY AFTERNOON

* Warm up and stretch

* Three-kilometer run/half hour of skipping rope

* Two to five rounds shadowboxing

* Five rounds on the heavy bag

* One hundred Thai kicks with each leg on the heavy bag

* One hundred push kicks with each leg on the heavy bag

* Strength training

* Two hundred sit-ups

* Cool down and stretch

WEDNESDAY MORNING

* Warm up and stretch

* Five-kilometer run

* Two to five rounds shadowboxing

* Two hundred sit-ups

* Cool down and stretch

WEDNESDAY AFTERNOON

* Warm up and stretch

* Three-kilometer run/half hour of skipping rope

* Two to five rounds shadowboxing

* Five rounds on the heavy bag

* Three to five rounds with Thai pads

* Two to five rounds sparring- hands only

* Clinch sparring for half an hour to an hour

* Strength training

* Two hundred sit-ups

* Cool down and stretch

THURSDAY MORNING

* Warm up and stretch

* One minute sprints every two to four minutes

* Two to five rounds shadowboxing

* Two hundred sit-ups

* Cool down and stretch

THURSDAY AFTERNOON

* Warm up and stretch

* Three-kilometer run/half hour of skipping rope

* Two to five rounds shadowboxing

* Five rounds on the heavy bag

* Three to five rounds with Thai pads

* One hundred knees with each leg on the heavy bag

* Two hundred elbows with each arm on the heavy bag

* Strength training

* Two hundred sit-ups

* One to two kilometer run

* Cool down and stretch

FRIDAY MORNING

* Warm up and stretch

* Five-kilometer run

* Two to five rounds shadowboxing

* Two hundred sit-ups

* Cool down and stretch

FRIDAY AFTERNOON

* Warm up and stretch

* Three-kilometer run/half hour of skipping rope

* Two to five rounds shadowboxing

* Five rounds on the heavy bag

* Three to five rounds with Thai pads

* Clinch sparring for half hour to an hour

* Strength training

* Two hundred sit-ups

* Cool down and stretch

SATURDAY MORNING

* Warm up and stretch

* Forty five minute run on steep incline

* Cool down and stretch

SATURDAY AFTERNOON

* Warm up and stretch

* Half an hour of skipping rope

* Two to five rounds shadowboxing

* Five rounds on the heavy bag

* Five rounds with Thai pads

* Three to five rounds all out sparring

* Clinch sparring for half an hour

* Strength training

* Two hundred sit-ups

* Cool down and stretch

SUNDAY is rest day.