practice them in the course of one round. In the last
round, train by instinct. Next, continue with speed
training. Practice speciɹc ɹst, elbow, kick, and knee
techniques in sequence. Swift execution with power and
without breaks is important. Follow up with body-weight
exercises, pushups, sit-ups, and the Superman exercise.
Select exercises that are particular useful for your
training. Skip rope at diʃerent speeds for ten to twenty
minutes. Training concludes with slow rope-skipping
along with stretching and loosening-up exercises.
Workout B: Stamina Training
This workout can be done on a running track in a stadium
or outside. The exercises require a heart-rate monitor.
Don’t overestimate your performance level, or you’ll be
very tired in your next Muay Thai training. This program
is a suggestion for the structure of your training in