Aerobic & Anaerobic Conditioning For Muay Thai Boxing

Muay Thai Kickboxing Endurance Conditioning 

The last thing you want to do is worry about how you think your cardiovascular endurance will hold up for the entire Muay Thai fight when that bell rings. For stand up martial arts like Muay Thai kickboxing, cardiovascular training is just as important as training technique for Muay Thai boxing.

There are different kinds of endurance training and in this post I’m going to cover the basics of aerobic and anaerobic conditioning. As well as some things you need to know to keep you at tip top shape for Muay Thai fighting.

Aerobic Endurance

Aerobic means “living in air”. During aerobic exercise like Muay Thai training, your body is using oxygen to support the energy demand for the workout.

Cardio training like running, biking, and jump roping, at a low to medium pace training, that are long distance are forms of aerobic conditioning. This of which is a basis for ALL Muay Thai boxing training and provide you with a good solid foundation to get you ready for the upcoming more intense workouts.

Anaerobic Endurance

Anaerobic means “Without air”. This type of exercise you are pushing at maximum performance where the body is working so hard that the demand for oxygen exceeds the rate of supply. This is when your muscles reach their limit, to the point it causes a burning sensation in your muscles which causes lactic acid

Ever tried throwing 50 round kicks in a row, as fast and as hard as you can like Buakaw? Or 1:00 min all out straight jab crosses blast on the Muay Thai heavy bag? If you have then you know what I mean. That type of training are examples of anaerobic training.

You Need Both Aerobic & Anaerobic Energy Systems To Win!

To be a good Muay Thai fighter to need to have both aerobic and anaerobic conditioning during a Muay Thai match or intense practice to supply the energy demand needed for success.

Remember that aerobic endurance is lower to moderate exercise for a longer period of time, it will keep your heart beating slower, stronger, and help to move oxygenated blood throughout your body.

Where as anaerobic endurance is using more explosive, fast twitch muscle. For a martial artist this type of endurance is vital, as Muay Thai fighters require 6 to 90 seconds of all-out, short burst of energy repeatedly in a fight.

Recovery from anaerobic exercise happens through aerobic system. Which is why all Muay Thai martial artist need both energy producing systems…

Unless you want to gas out in the first round of your debut Muay Thai fight.

 Start Your Muay Thai Endurance Training

I’m not going to give you a full endurance training program, but it will cover some of the basic endurance exercises for the beginner that you can do at home or outside. Here I’m going to focus on exercises that use the same body movements that are similar to your Thai boxing training.

Aerobic training using 60-65% of your max hr (heart rate) for more than 30 min, 3-4 times a week:

  • Road work (start with 10 min, add 2 mins a day until you get to 30 min)
  • Swimming
  • Bike riding
  • Jump roping
  • Light sparring Muay Thai sparring 50%
  • Pad work & Heavy bag work

Anaerobic training all-out effort for 15-30 secs.

  • Running (warm up 5 mins, 30 sec sprints, 20 sec rest, 6 sets)
  • Stationary bike (warm up 5 mins, 30 sec sprints, 20 sec rest, 6 sets)
  • Heavy bag (30 sec of all-out jab cross, 20 sec rest, 3 set of 3 mins on 1 min rest)
  • Rapid kicks of the Thai pads (20 fast round kicks, 30 sec rest, 2 sets each leg)
  • Box Jumps (30 secs on, 20 sec rest, for 2 sets of 3 mins)

So there you have it. This endurance exercise training will get you started on the right path to building your conditioning for Thai boxing. Next time I’ll cover a full endurance training program you can use 3 times a week to help you get to your full potential.

 

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6 Comments

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  • Jarell

    Reply Reply February 9, 2015

    In terms of roadwork, interval training can also help with working both aerobic and anaerobic training, i.e. sprint all out for about 20-30 seconds, with full cardiac effort, then walk to a slow jog until you’ve returned to resting heart rate, then sprint again. This aids the heart’s ability to go from resting to max and back with less effort, which is critical for a fighter.

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