5. Strength Training
Strength training is an important component of training
for Thai boxers to improve their performance. Strength
training helps to increase power in punches, blows,
throws, and kicks, and it allows for better reaction to an
opponent’s techniques. Strength exercises are usually done
after the training in techniques, but separate strength
sessions can improve muscle power. You can also use
strength training to counter any muscle imbalances, which
increase the risk of injury.
The following section contains exercises and programs
to strengthen the body that are particularly suited for
Muay Thai practitioners. These are balanced programs
that can be adapted to your own requirements. When
planning your program, make sure that you not only train
the muscles used predominantly in Thai boxing but also
do balancing exercises, such as the Shoulder Bridge for
the muscles in the back of the leg.
Some of the exercises presented are demanding and
must be practiced carefully to avoid the risk of injury.
Diɽcult exercises such as the Kick out of a One-Legged
Knee Bend and Handstand Push-Up are initially trained in
with a limited range of movement, and then progressively
extended with more experience. If an exercise isn’t
working as described, use another exercise for the same
set of muscles. You can ɹnd more exercises in the book
Fitness for Full-Contact Fighters (2006).
In many exercises it is possible to use an exercise ball, a
balance board, and a balance cushion. Even if you haven’t