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Authors: Christoph Delp
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training .
The world champion Kem Sitsongpeenong (Bangkok, 2012) .
1. Background
In Muay Thai, you can achieve lofty goals if you have the best possible training in all facets of your physical performance. To achieve this, the training in techniques provided in a club isn’t enough; additional individual training will help you to reduce your weaknesses and make you a better Thai boxer.
Many individuals are not interested in joining a club but want to train in Thai boxing techniques on a punching bag by themselves to stay fit and reduce stress. Even as a beginner you can achieve good training results with sensibly planned training.
The following pages outline the basics of individual training. Thai boxers develop workouts aimed at eliminating weak points and other exercises to effectively improve their performance levels. Beginners also learn the important basics required to organize their individual Muay Thai training. You can use solo training for long-term effective training of your body in martial arts and fitness sessions, regardless of whether you are a fitness-oriented athlete or an active Muay Thai boxer.
The author demonstrates the Khow Loy (Flying Knee) .
Equipment
For individual training in Thai boxing techniques, you’ll need bandages, punching bag gloves, and training equipment on which you can practice the techniques. In shadowboxing you can certainly carry out the techniques in the air, but to make progress in training, the body also needs to feel resistance. It’s also fun to burn off energy on the punching bag. For training in techniques with a partner, you’ll need protective equipment (see the book
Muay Thai Basics
).
To avoid injury to your hand and finger joints, you need bandages for training on equipment such as the punching bag and the speedball. You can buy two short standard tapes from specialty stores; they start at about $8. You also need punching bag gloves; acceptable-quality versions can be obtained from specialty stores starting at about $40.
A punching bag helps to develop strength and stamina in your technical execution. Simple models, about three feet in size, are filled with pieces of fabric and cost about $70 and up. Advanced Thai boxers use a heavy punching bag, available for about $140.
A maize bag can be used for training in fist, elbow, and high kicking techniques. It’s better to buy this kind of bag, with maize filling, from a specialty retailer. Make sure that the filling is not too soft. A filled bag made of synthetic leather will cost about $90.
Strength Training Equipment
The strength exercises in this book don’t require any expensive purchases. You need a jump rope, an exercise ball, and dumbbells. It also makes sense to buy a chin-up bar that can be mounted in a door frame.
The jump rope can be used for warming up and stamina training. A simple model is available for about $15. The exercise ball is used in some exercises for intensive stimulation of muscle interaction. If you don’t have a ball, you can start training without it. Balls in different sizes are sold by specialty retailers for about $15. For training it is recommended to use a set of two dumbbells with different weight plates. They can be bought in department stores for about $20. It’s best to buy dumbbells with the plates mounted with star-shaped nuts. For pull-up training you can buy a chin-up bar . Simple bars can be mounted in a door frame and are available at specialty stores for about $30.
Nonsai Sor Sanyakorn in his gym. Muay Thai Plaza, Bangkok 2012 .
Important Tips: Hardening the Body
Your body has to get used to the contact in Muay Thai. Hardening, particularly of the shinbones, knees, and elbows, results from training on punching bags, pads, and with a partner.
If you want to accelerate the hardening effects, you can do so by continually increasing the hardness of your punching bag. It’s not a good idea, however, to hit, push, and kick against solid, inflexible objects. Do
The world champion Kem Sitsongpeenong (Bangkok, 2012) .
1. Background
In Muay Thai, you can achieve lofty goals if you have the best possible training in all facets of your physical performance. To achieve this, the training in techniques provided in a club isn’t enough; additional individual training will help you to reduce your weaknesses and make you a better Thai boxer.
Many individuals are not interested in joining a club but want to train in Thai boxing techniques on a punching bag by themselves to stay fit and reduce stress. Even as a beginner you can achieve good training results with sensibly planned training.
The following pages outline the basics of individual training. Thai boxers develop workouts aimed at eliminating weak points and other exercises to effectively improve their performance levels. Beginners also learn the important basics required to organize their individual Muay Thai training. You can use solo training for long-term effective training of your body in martial arts and fitness sessions, regardless of whether you are a fitness-oriented athlete or an active Muay Thai boxer.
The author demonstrates the Khow Loy (Flying Knee) .
Equipment
For individual training in Thai boxing techniques, you’ll need bandages, punching bag gloves, and training equipment on which you can practice the techniques. In shadowboxing you can certainly carry out the techniques in the air, but to make progress in training, the body also needs to feel resistance. It’s also fun to burn off energy on the punching bag. For training in techniques with a partner, you’ll need protective equipment (see the book
Muay Thai Basics
).
To avoid injury to your hand and finger joints, you need bandages for training on equipment such as the punching bag and the speedball. You can buy two short standard tapes from specialty stores; they start at about $8. You also need punching bag gloves; acceptable-quality versions can be obtained from specialty stores starting at about $40.
A punching bag helps to develop strength and stamina in your technical execution. Simple models, about three feet in size, are filled with pieces of fabric and cost about $70 and up. Advanced Thai boxers use a heavy punching bag, available for about $140.
A maize bag can be used for training in fist, elbow, and high kicking techniques. It’s better to buy this kind of bag, with maize filling, from a specialty retailer. Make sure that the filling is not too soft. A filled bag made of synthetic leather will cost about $90.
Strength Training Equipment
The strength exercises in this book don’t require any expensive purchases. You need a jump rope, an exercise ball, and dumbbells. It also makes sense to buy a chin-up bar that can be mounted in a door frame.
The jump rope can be used for warming up and stamina training. A simple model is available for about $15. The exercise ball is used in some exercises for intensive stimulation of muscle interaction. If you don’t have a ball, you can start training without it. Balls in different sizes are sold by specialty retailers for about $15. For training it is recommended to use a set of two dumbbells with different weight plates. They can be bought in department stores for about $20. It’s best to buy dumbbells with the plates mounted with star-shaped nuts. For pull-up training you can buy a chin-up bar . Simple bars can be mounted in a door frame and are available at specialty stores for about $30.
Nonsai Sor Sanyakorn in his gym. Muay Thai Plaza, Bangkok 2012 .
Important Tips: Hardening the Body
Your body has to get used to the contact in Muay Thai. Hardening, particularly of the shinbones, knees, and elbows, results from training on punching bags, pads, and with a partner.
If you want to accelerate the hardening effects, you can do so by continually increasing the hardness of your punching bag. It’s not a good idea, however, to hit, push, and kick against solid, inflexible objects. Do
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