exercises such as pull-ups, push-ups, and sit-ups.
Occasionally they include neck pulls and dumbbell
exercises with many repetitions and small weights.
5. Regeneration
In training, the greatest possible improvement in
performance is achieved when you have chosen the
optimum relationship between physical exertion and
regeneration time. The amount of time it is sensible to
train—and subsequently, how long you should rest
between training sessions—depend on many factors,
including the intensity of training, your progress in
performance, how regenerative measures are taken, and
nutrition. Remember that in Muay Thai the body is
trained in many areas, among them technical performance,
strength, and stamina. Fighters must also consider
reducing the amount of body fat or muscle mass to be
able to enter competitions in their optimum weight class.
As a leisure-time or amateur athlete, you should train
twice or three times a week. It is best to take a one-day
break before the next session. It is also necessary to sleep
an extra hour the night after a training session.
Professional athletes have to improve their performance
according to their individual training plans. If you train
twice a day, it is suggested you take an extra break at
midday, as is common in Thai camps. Other measures can
accelerate regeneration, including massages and hot baths.