Muay Thai Training Exercises

provided that you don’t have to lose too much weight
before a ɹght. If you have to lose a lot of weight to reach
your weight class, more than six training sessions a week
will be needed, even if you’re an amateur.

Daily Training Plan

Activity Intensity

Warm-up with jogging or

skipping

15 minutes

Stretching 5–10 minutes

Shadowboxing 2 rounds × 3–4 minutes

Pad training 3 rounds × 3–4 minutes

Punching bag training 3 rounds × 3–4 minutes

Partner training 10–15 minutes

Sparring

15 minutes × 2 sessions

per week

Clinch training 5–10 minutes

Power exercises 5–10 minutes

Cool-down 10 minutes