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Fitness Training: After all the hard work running, skipping, shadow boxing, working the bags, training with the trainer on the pads, clinching and sparring it is then time to do sit ups (100-200), chin ups (how many can you do), push ups (50-100). Also drills on the bag, knees (300), Teeps (100 left 100 right), kicks (200 left 200 right in sets of 50).
The drills can be done after the morning and afternoon runs as well as at the end of training prior to the final shadow boxing and cool down stretching.
Toughen your stomach by hanging from the chin up bar and have a partner wearing 16 oz. sparring gloves punch your stomach, or have a partner hit your stomach with a kick pad in between each sit up - the medicine ball is used to the same effect in many western boxing gyms.
The Speed Ball and Punching Ball develops your hand, eye, and foot coordination and helps to build the shoulders to hold a strong guard.
An old truck tyre is a perfect tool for strengthening the calf muscles and developing balance while bouncing on the sidewalls.
A loop of plastic tube (rope will also work but is hard on the teeth) threaded with a few weights is used to build the neck and jaw muscles- gripping the tube with your teeth, raise the head up using the neck to lift the weight.
Free Weight training is an excellent addition to any sport and should be considered if a fighter wishes to build up a weak area. If you are training to fight stop any weight training routine at least one week prior to the fight.
There are additional training methods that will enhance your Muay Thai skills, such as Explosive or"Plyometric" training and PNF stretching, if you have the stamina, strength and time they are worth doing.
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