Muay Thai Conditioning Techniques that Challenge Beginners (Part 1).

Beginning Basic Muay Thai boxing Conditioning

Most of my students at my Muay Thai gym will never become professional Thai fighters – And that’s cool, there are many great ways to earn a living. However, one of the main reasons people keep coming back is for the great conditioning they get – a natural part of all combat sports.

Let me explain… Muay Thai fighters need a whole range of physical and technical skills to be successful, i.e.:

  • Speed
  • Endurance
  • Power (explosiveness)
  • Timing
  • Balance
While no certified instructor can guarantee you win or even success as a fighter, maximizing your Muay Thai experience necessarily means continuous work on your conditioning. In this article, we’ll touch briefly on running and shadowboxing.


Conditioning With Running

What do I mean exactly?

Well, for starters, if you don’t run on a regular basis, it’s time to purchase a good pair of running shoes. Muay Thai fighters must have a strong aerobic conditioning base, and running is the best (and cheapest!) way to get up to speed. Three low impact runs of twenty (20) minutes per week on a high school track or in a neighbourhood park is a good way to start.

As you build up your stamina, consider new running challenges (e.g. hills, natural terrain, stairs, distance goals, intervals, etc.) to keep you motivated. At some point, you will have to incorporate sprints or interval training to improve your anaerobic (high intensity) capacity. Don’t worry, though. Your trainer is in great position to judge your progress and move your training forward…


Conditioning With Shadowboxing

Shadowboxing is the next, natural step for you to improve your Muay Thai conditioning. Don’t be intimidated – all you are doing is practicing techniques on your own time, the best way is in front of a mirror, or maybe while doing your morning jog.

Don’t underestimate the importance of shadowboxing. When done properly, a full session can come close to matching the intensity of a regular Muay Thai training session at the gym. It is also, in my opinion… The best practice to hone your fighting skills and make fast, dramatic improvements in your training. You don’t need to become the next Muhammad Ali or Floyd Mayweather, but consider shadowboxing while jogging. It will give you a way to simultaneously condition your body and work on your Thai boxing techniques.

In a stationary position, you have the option of going beyond strict shadowboxing by practicing combinations of punching, elbowing, kicking, and kneeing. Don’t forget to incorporate our defensive techniques as well!

In the beginning, I recommend trying one skill alone like;

  • Round kicking techniques
  • Single jabs and double jabs shadow boxing
  • Push kick
  • and shielding Muay Thai techniques

For a 3-4 minute stretch, taking a one minute break, and then doing a final 3-4 minutes incorporating all your Muay Thai combination techniques.

Ready to double your pleasure? Consider the following six (6) shadow boxing combos when you want to take it to the next level:

A) Jab, cross, right round kick.

B) Catching the jab and return a jab, hook, low round kick.

C) Push kick, switch knee, right elbow.

D) Blocking the round kick and return with a push kick, jab, cross, switch round kick.

E) Double jab, clinch knee, round kick to the head.

F) Lead uppercut elbow, right horizontal elbow, right knee, left elbow.


In Part 2, we’ll consider other Muay Thai-specific conditioning techniques that will further enhance your overall experience…

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  • Shi the Expert Muaythai

    Reply Reply February 10, 2015

    Im the Expert Muaythai.I love combining technique like DoubleJab,Round kick,straight kick.And i like Spining Heel kick.I have a friend He is Creer the beginner MuayThai.He want to be a proffesional muaythai.Once again I LOVE SPINNING HEEL KICK!!!

  • Al Salil

    Reply Reply December 15, 2014

    I really appreciate your work, as I just started taking muay thai classes; thanks .

  • serdar

    Reply Reply October 14, 2014

    bana yardım et öğrenmek istiyorum benim adım serdar türkiyeden

  • Tuomo

    Reply Reply July 14, 2014

    Hello, I really appriciate the work you are putting out for free and all of your articles I’ve read are pretty fucking awesome and your videos are really nice and very explanatory. Do you have btw instruction for the kick were you swing the rear feet from behind you, and kinda like whip the enemy to temple with it ?

  • Jitender

    Reply Reply April 27, 2014

    Please tell me the way of making these shadow moves

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