World champion Armin Windysport.Daily Training Plan
Activity IntensityWarm-up with jogging or
skipping10–15 minutesStretching 5–10 minutesShadowboxing 2–3 rounds × 3 minutesPad training 2–3 rounds × 3 minutesPunching bag training 2–3 rounds × 3 minutesPartner training 10–15 minutesClinch training 5 minutesPower exercises 5–10 minutesCool-down 10 minutesThis intensity is useful for ninety minutes of training. If
you practice Muay Thai in solo training and don’t have a
training partner available, you should extend your
shadowboxing, punching bag training, and strength
exercises.