Muay Thai Workouts

Muay Thai workouts are all about working the limbs, fitness and precision. These Muay Thai workout regiments will do this and get you in Muay Thai shape.

Things you will need for a good Muay Thai workout:

• Grappling dummy
• Muay Thai bag
• Hand wraps
• Pads (not required)
• Sparring partner

1. Elbow Strikes. The key to Muay Thai are knees and elbows. The best tool is a Muay Thai sparring bag, which is longer and more slender than a traditional boxing heavy bag. Have your sparring partner hold the bag steady. Start of with close quarter elbow strikes. Ten strikes per elbow before switching. Next step back and take longer throws of the elbow for greater impact. Do this for ten strikes as well, alternating elbows for four repetitions. Alternate your attack angle as well, i.e. from the side, top and uppercut style elbows to work your range.
2. Knee Strikes. This is the same concept as the elbow strike, using your sparring partner to hold the Muay Thai bag. Starting at close quarters apply upward and from the side knee strikes. Concentrate on the center of power and impact at the top of your knee. Change to the other knee and apply the same function as before. Once you have completed your sets, step back for longer range knees. Attack the bag alternating flying knees at the center of the bag. Try for as much power as possible and be sure to keep your knee steady.
3. Grappling. A major part of Muay Thai is the grappling and submission techniques. These can be practiced on a grappling dummy. The dummy will allow you to manage a heavy weighted bag, apply ground strikes and maneuver into position to pass guard to submit your opponent. Another good grappling tool is the MMA wooden stationary attack dummies that will allow you to work your hands around the opponent to grab or strike key points on their body.
4. Sparring. Nothing beats actually hand to hand combat with a skilled opponent. Sparring will allow you to work all the details you have learned above in a real time scenario. Use the full compliment of elbow, knee, submission and jabs to work your opponent. Sparring is a serious training tool and should not be taken lightly.
5. Conditioning. The last workout bit for Muay Thai is conditioning. Any and all traditional methods are suitable for Muay Thai. You need to reduce fat and increase cardio to be in Muay Thai shape. Consider running, jump rope, swimming and moderate weights as a great means to reach this balance.