Muay Thai Training Exercises

student then had to fall. This was practiced until the
student was able to roll out of a fall.

1. Warm-up: 15–30 minutes
   Warm-up exercise: 10–20 minutes
   Stretching and joint mobilization: 5–10 minutes


2. Technique training: 50–90 minutes
   Shadowboxing training: 2–3 rounds × 3–5
   minutes
   Pad training: 3–5 Rounds × 3–5 minutes
   Punching bag training: 3–5 Rounds × 3–5
   minutes
   Partner training: 10–20 minutes
   Sparring: 10–20 minutes (only advanced
   athletes, and not in each training session)
   Clinch training: 5–10 minutes


3. Cool down: 15 minutes
   Power training: about 5 minutes
   Low-intensity exercise: about 5 minutes
   Stretching and joint mobilization: about 5
   minutes