Sai's Studio 2000 Muay Thai Alternative Fitness

Around the world, Muay Thai better known as Thai Boxing has been growing in popularity. Fighters everywhere exhibit their skills at the increasing amount of events all over the world. So what makes Muay Thai so special and how does the experienced fighter prepare himself to become a MUAY THAI BOXER..

THE PROPER FOUNDATION

Most important for the upcoming boxer is to find a Gym and Trainer. The Gym must be equipped with Kick Pads, Banana Bags (extra long heavy bags), Focus Mitts, Speed Balls, Headgear and a Ring.

This equipment allows the trainer to get the greatest benefit from his workouts but the fighter must also focus on his training. The inability to control his emotional state can cause the fighter to lose his concentration, resulting in an error which could cost him a fight.

The trainer prepares his fighter by defining his conditioning program, teaching him new techniques and keeping his fighter focused on the training and nothing else.

The fighter must control his weight and begin to build his endurance and stamina both physically and mentally. He also needs to prepare for the tremendous amount of physical exertion used during a fight, and to make the easily targeted parts of his body strong enough to take the punches, kicks, knees and elbows received during the fight.

If the fighter neglects his training he will enter the ring unprepared to meet his opponent. Training is very rigorous and both the trainer and the fighter must dedicate themselves to the upcoming match.

Even though a fighter must train and remain in condition at all times, the more focused training begins three months before a scheduled fight.

Here is a closer look at the workout necessary in getting a Muay Thai Boxer ready for the ring.

TYPICAL TRAINING SESSION

5-6 mile run
15 minutes stretching
10-15 minutes shadow boxing
10 minutes jumping rope
5x3 minutes pad work
5x3 minutes bag work
5x3 minutes sparring

COUNTDOWN

THREE MONTHS BEFORE THE FIGHT

The boxer trains four to six hours a day, three to four days a week. At this stage the fighter must increase his strength, endurance, stamina and focus on the many basic Muay Thai techniques. Once he has built up his strength, his speed and power will follow.

At this stage the workouts will follow the routine shown on the previous page but all the techniques that are practised will concentrate on proper form and precision, rather than speed and power.

As the fighter gets stronger he should increase the amount of training rounds, and also begin eating a healthy low-fat, high carbohydrate and protein diet. This would include fruits, vegetables, lean meats, rice and other grains.

TWO MONTHS BEFORE THE FIGHT

Training sessions increase to four set days a week with longer training periods. Technique training becomes more rigorous and structured. Light sparring matches are introduced, allowing the fighter to test his techniques and timing against a live target. Shadow-boxing, sparring and equipment training sessions are increased to five, four minute rounds with one minute rest in between. This is done to prepare the boxer's endurance for the actual bout, which will consist of five, three minute rounds with a two minute rest period in between.

Kick pad sessions now become more intense and the amount of strength and force used is increased. The movement of the kick pads simulates the movement of an opponent in the ring. The speed ball is introduced into the training to help co-ordinate hand-eye movement and build hand speed.

The fighter must continue to eat healthily and get at least six to eight hours sleep a night.

Videos are studied to compare styles, strengths and weaknesses of the fighters.

ONE MONTH BEFORE THE FIGHT

The fighter must now put 100% effort into his every movement. This is the point of his training where he must prove to his trainer that he can make every technique count. Sparring sessions become a little more intense, usually with three to four different partners, so that a variety of styles can be practised against. The fighter should start to become more aggressive at this stage. Training sessions are now twice a day, morning and evening, five days a week. In the morning, the boxer will now jog for six to eight miles sprinting the last hundred yards. Thai-style shadow boxing is practised using all combinations of hand, knee, elbow and kicks. Kick pads and heavy bag sessions are used to continue sharpening skills and building strength.

The evening workout begins with either a short jog or jumping rope. Then it's into shadow boxing, pad work, bag work and sparring. The boxer will continue to spar with three to four different partners during the evening, each challenging his skills and techniques.

TWO WEEKS BEFORE THE FIGHT

The fighter must concentrate solely on the upcoming fight. Timing and conditioning should be almost at it's peak and the fighter should be giving 110% to show his trainer he is ready for the fight ahead. Running should be cut to sprints only.

The trainer should have a strategy ready for the bout, and techniques should consist of counters and offensive moves based on the opponents strengths and weaknesses.

ONE WEEK BEFORE THE FIGHT

The fighter stops sparring now to avoid getting an injury. The workout consists of pad work and bag work with an emphasis on form and speed, while the bulk of his training will now consist of body-conditioning exercises such as:

PUSH UPS
SIT UPS
PULL UPS
BUNNY HOPS
MEDICINE BALL EXERCISES

THREE DAYS BEFORE THE FIGHT

The fighter begins to reduce the intensity of his workouts and stay healthy both physically and mentally. The trainer must help keep the fighter focused on the upcoming bout. Running should stop at this point.

DAY OF THE FIGHT

The fighter rests. Meals should be small, with a high energy content and must not include spicy foods. Three to four hours before the fight the boxer should take a nice hot bath, stay relaxed and wait until fight time.

TIPS FOR THE TRAINER

Everyone knows that conditioning is the key to survival in any full-contact sport. In MUAY THAI, the fighter must be in the best shape of his life. Hand in hand with the fighter's condition, stamina needs to be worked daily, building up to a peak the day of the fight. The training must be tailored for each fighter depending on his personal schedule. Training sessions, sparring appointments and pre-fight requirements such as medical screenings, must be planned and managed. The trainer can set daily workout requirements, running times and distances, even rest and diet advice. An experienced trainer will know how much control a fighter needs. Some fighters can set and work their own routines out with little help from the trainer, others need someone to push them and this is where the trainer comes in most useful.