Page 368 - Muay Thai Training Exercises

provided that you don’t have to lose too much weight
before a ght. 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
15 minutes
skipping
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
15 minutes × 2 sessions
Sparring
per week
Clinch training 5–10 minutes

Power exercises 5–10 minutes
Cool-down 10 minutes