Inside leg kick, countered with left hook.
Muay Thai--"the science of eight limbs"--is a ring sport that allows punches, kicks, elbows and knees. Muay Thai literally translates into "Thai boxing" and is Thailand's national sport. Training for a Muay Thai fight is a complex process with multiple parts. Though no amount of training can ensure your victory, with the right approach and the right mindset you'll be in the best possible condition for the fight.
Instructions
Diet
1. Divide your normal balanced diet into six meals, and eat them throughout the day. This will ensure that you are never too hungry, nor too full, and it will boost your metabolism. Hydrate your body as much as possible. This means drinking at least a gallon of water a day.
2. Have a protein shake after every workout. This will give your muscles the proteins they need to recover. This will also help in cutting fat, because your body isn't burning the protein in your muscles for energy.
3. Snack small, but regularly. As a rule of thumb, you should be eating something every two hours or so. A good source of energy is unsweetened trail mix or fruit. Do not exceed one and a half handfuls.
Road Work
4. Separate your road work into three categories: long distance running, sprinting and active recovery. Run long distance three times a week, sprint three times a week and do active recovery once a week. Do this in the morning.
5. For Monday, Wednesday, and Friday, jog between 3 to 5 miles. Wear extra T-shirts or sweaters if you need to make weight.
6. For Tuesdays, Thursdays and Saturdays, bring a training partner with a stopwatch. Warm up for 10 minutes, then start your interval training. Sprint for 20 seconds, then rest for 10. Repeat for eight rounds. Have your training partner keep time for you.
7. For Sundays, find a nice place to stretch and relax. Go for a walk or hike and do enough to work up a small sweat. The idea is to rest while still working.
Gym Work
8. Train six days a week, with one day as active recovery. Every day should consist of bag work, pad work, sparring and clinch work.
9. Put on your bag gloves and hit the bags for at least four three-minute rounds. Focus on developing power by training a specific weapon for 30 seconds or so. Try to throw at least 100 to 200 of each kick, punch, knee or elbow.
10. Pair up with your trainer or partner, and have them hold the Thai pads or focus mitts for you. Go hard for at least four three-minute rounds, working timing and punch-kick combinations. The idea is to focus on speed and timing instead of working power shots.
11. After a quick rest, put on your cup, shin pads, head gear, mouthpiece and 16-ounce gloves, and pair up with your sparring partner. Go three rounds hard--100 percent power to the legs and body, but only 75 percent power to the head. Focus on your gameplan rather than fighting your partner.
12. Take all of your gear off except for your cup. Pair up with multiple training partners and start your knee sparring. Get in close with your partner, clinch, then try to knee each other. When you separate with your partner, switch to another person. Rotate partners, making sure each person is fresh. Go for about 10-15 minutes.
Conditioning
13. Sit down on a stool. Tie a weight off with one end of the towel, and bite down with the other end. Let the weight hang between your legs. Begin lifting the weight, using your neck to do the lifting. Do 100 reps. This will toughen up your chin.
14. Have your partner hold a medicine ball while you are on the sit-up bench. Do five or six sit-ups, then recline back. Have your partner hit your stomach with the medicine ball six to eight times in rapid succession. Exhale with each impact. Repeat for one minute, rest, then repeat for another minute.
15. Finish off your work out by doing two sets of super-7 push ups. Do one push-up, rest, do two push-ups, rest, three push-ups, etc, until you get to seven. Then come back down, doing six push-ups, then five, then four, until you have reached one.
