Page 81 - Muay Thai Training Exercises

Saiyok and Kem
The ghters Saiyok and Kem have adapted the standard
program to their requirements. Use their programs for
inspiration, but note that training at this level of intensity
can only be done by professional athletes. The way that
these two athletes conduct their training can be seen in
the DVD Muay Thai: Training with World Champions: Saiyok
and Kem (2013) and at www.youtube.com/muaythaidvd.
Both athletes train twice a day. Saiyok trains about two
and a half hours in the morning and three and a half
hours in the afternoon. On Sunday he reduces his training.
Kem trains for about three hours each in the morning and
afternoon. He only trains on Sunday if he is preparing for
a ght. Both athletes reduce the training intensity three
days before a ght to allow for regeneration and to shed
weight. After the ght they take a rest of approximately
one week.

1. Warm-up
Rub in massage oil and relax
Jogging
Saiyok: 3–6 miles
Kem: 90–120 minutes, only in the morning
Skipping
Saiyok: 20–30 minutes
Kem: 20 minutes