regeneration before the next training session. When
organizing your workouts, keep in mind that each muscle
group must be strengthened intensively at least once a
week to maintain your performance level.
Workout A: Training in Techniques
This program can be used for your individual Muay Thai
training. If you don’t have a punching bag available,
extend your shadowboxing. In your training, you should
imagine that you are fighting a real opponent.
Initially warm up the body with light rope-skipping,
followed by stretching and loosening exercises. Next,
continue with repetitions of a Muay Thai kata, followed
by training in techniques in shadowboxing and on a
punching bag. In shadowboxing and punching bag
training, it is best to train in a combination sequence in
the ɹrst rounds. Choose one or two sequences and