up the joints. Before the training session you can rub on
warming massage oil. The warm-up helps you perform and
allows you to prepare mentally for your training.
Saiyok starts with an easy run of six miles in the
morning, interspersed with ten sprints of one hundred
yards each. In the afternoon he jogs for three miles with
ɹve one-hundred-yard sprints in between. He then follows
up with twenty to thirty minutes of skipping rope. Kem
begins with a run of one to two hours in the morning. In
the afternoon he warms up by skipping rope for twenty
minutes. Both athletes add some stretching and loosening-
up exercises to the warm-up phase. They choose the
exercises based on how tense their muscles are.
Jogging
You can warm up your muscles with an easy ten-to
twenty-minute run. In some Thai gyms the athletes start
with an intensive jog of up to ninety minutes. This is
possible because the athletes are perfectly trained and
their bodies have become used to years of intensive
training. If you’re not in such good physical condition,
divide the technical training and intensive jogging into
two training sessions.