What Conditioning Is Essential If You Want To Learn Muay Thai And Become A Champion?
Traditionally, conditioning for Muay Thai training has been mainly running, bag-work, pad-work and sparring and this should certainly remain a core focus of training for all Muay Thai practitioners. However, in recent times, actually since the 1970's, there has been a strong focus placed on developing conditioning programs that are more suited to the type of demands that the particular sports disciplines place on the body.
In particular, there are 2 methodologies that are highly suited to, and recommended for, maximum performance in Muay Thai training; High Intensity Interval Training (HIIT) or Tabata Protocol training and Plyometrics training for explosiveness.
Both of these training regimes are very intense and therefore should be performed a maximum of 2-3 times per week — more is not better with these training methods.
In addition, these training methodologies should complement the more traditional elements of training when you learn Muay Thai, i.e. running, pad-work, bag work and sparring.
Running is still required to develop a strong cardio-vascular base that will enable rapid recovery during competition and training. A distance of approximately 10 km is recommended with up to ten 100 meter sprints being included in the run.
Working the heavy bag develops power and endurance and should be worked in timed round length periods. The number and length of rounds, that you perform, is dictated by the level of competition that you are entering.
Amateurs generally fight 2 minute rounds and professionals 3 minute rounds. When training keep the round lengths the same as the competition times as this will give you an unconscious sense of how long the rounds are. To increase the demands on your conditioning, shorten the rest periods between the rounds.
For conditioning increase the number of rounds by one more than what will be performed in competition, so that if the normal number of rounds fought at your competition level is 3 then perform 4 rounds.
The same round length and number protocol should also be applied to pad-work and sparring.
For pad-work ensure that you work with a pad-man who works with you. He/she must call combinations quickly and move the pads correctly. Counter strikes must be thrown by the pad-man after combinations to develop your defensive capabilities. In addition, the pad-man must be constantly moving in and out of range and changing angles to improve your footwork and distance control.
Sparring must be performed at a speed and in a manner that allows the development of your fighting skills under the pressure of actual fighting.
There is no place for egos when sparring, each fighter must work at a level that allows for the implementation of the techniques that have been learned and drilled. It takes a lot of time and safe, controlled application of new techniques in a learning focused environment, that gradually lifts the level of risk that the practitioner is exposed to, to develop the various techniques and elements to a level that they can be used effortlessly, by the practitioner, in actual fighting.
Conditioning should also include the development of flow, balance, flexibility, range of motion and coordination as these are attributes that are essential for the skilled fighter. Conditioning is often only connected with cardiovascular and strength training, but the demands of a combat system are such that these only make up a small part of the required training methodologies to develop the complete fighter. Another essential aspect of conditioning is the mental part of the game, however, that is a subject that I will leave for another article.
In summary, conditioning is an essential part of Muay Thai training. The techniques of Muay Thai make it the most powerful and efficient striking system for competition and self defense fighting. To maximize the speed, power, timing and thus execution of the techniques, you must incorporate conditioning programs into your training regime, especially of you want to fight in competition. The nature and complexity of combative fighting requires that the training incorporates the development of numerous attributes. This will require that you develop conditioning programs that improve endurance, speed, explosiveness, balance and strength and which complement your Muay Thai techniques. It is highly recommended, especially if you are involved in competition, that your Muay Thai training program should include both the more traditional training methods of running, pad-work and sparring together with a HIIT and plyometrics program
In particular, there are 2 methodologies that are highly suited to, and recommended for, maximum performance in Muay Thai training; High Intensity Interval Training (HIIT) or Tabata Protocol training and Plyometrics training for explosiveness.
- The HIIT methodology develops fitness to a very high level for short periods of maximal exertion. Several spots specific exercises or exercises that use equipment in a manner which models the moments that are used in the discipline for which the conditioning program is being used for. This is more useful to Muay Thai as matches are fought in rounds of 2 to 3 minutes with short rest periods, in between, that allow recovery.
- Plyometrics is a training methodology that develops explosive power and speed and is ideally suited for maximizing the power of the various weapons in Muay Thai. Jumps, rebounds and exercises that emphasize rapid and powerful changes of direction are used to achieve the aim of recruiting as many muscle fibers as possible and thus train the movement for maximum explosiveness.
Both of these training regimes are very intense and therefore should be performed a maximum of 2-3 times per week — more is not better with these training methods.
In addition, these training methodologies should complement the more traditional elements of training when you learn Muay Thai, i.e. running, pad-work, bag work and sparring.
Running is still required to develop a strong cardio-vascular base that will enable rapid recovery during competition and training. A distance of approximately 10 km is recommended with up to ten 100 meter sprints being included in the run.
Working the heavy bag develops power and endurance and should be worked in timed round length periods. The number and length of rounds, that you perform, is dictated by the level of competition that you are entering.
Amateurs generally fight 2 minute rounds and professionals 3 minute rounds. When training keep the round lengths the same as the competition times as this will give you an unconscious sense of how long the rounds are. To increase the demands on your conditioning, shorten the rest periods between the rounds.
For conditioning increase the number of rounds by one more than what will be performed in competition, so that if the normal number of rounds fought at your competition level is 3 then perform 4 rounds.
The same round length and number protocol should also be applied to pad-work and sparring.
For pad-work ensure that you work with a pad-man who works with you. He/she must call combinations quickly and move the pads correctly. Counter strikes must be thrown by the pad-man after combinations to develop your defensive capabilities. In addition, the pad-man must be constantly moving in and out of range and changing angles to improve your footwork and distance control.
Sparring must be performed at a speed and in a manner that allows the development of your fighting skills under the pressure of actual fighting.
There is no place for egos when sparring, each fighter must work at a level that allows for the implementation of the techniques that have been learned and drilled. It takes a lot of time and safe, controlled application of new techniques in a learning focused environment, that gradually lifts the level of risk that the practitioner is exposed to, to develop the various techniques and elements to a level that they can be used effortlessly, by the practitioner, in actual fighting.
Conditioning should also include the development of flow, balance, flexibility, range of motion and coordination as these are attributes that are essential for the skilled fighter. Conditioning is often only connected with cardiovascular and strength training, but the demands of a combat system are such that these only make up a small part of the required training methodologies to develop the complete fighter. Another essential aspect of conditioning is the mental part of the game, however, that is a subject that I will leave for another article.
In summary, conditioning is an essential part of Muay Thai training. The techniques of Muay Thai make it the most powerful and efficient striking system for competition and self defense fighting. To maximize the speed, power, timing and thus execution of the techniques, you must incorporate conditioning programs into your training regime, especially of you want to fight in competition. The nature and complexity of combative fighting requires that the training incorporates the development of numerous attributes. This will require that you develop conditioning programs that improve endurance, speed, explosiveness, balance and strength and which complement your Muay Thai techniques. It is highly recommended, especially if you are involved in competition, that your Muay Thai training program should include both the more traditional training methods of running, pad-work and sparring together with a HIIT and plyometrics program
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