Thai Kickboxing Training & Conditioning Workout
Thai kickboxing, or Muay Thai, is among the most grueling of the martial arts throughout the world. The sport has a rich history throughout Southeast Asia and especially Thailand, where it is the national sport with a long line of tradition and cultural relevancy. A Muay Thai training and conditioning workout will get you in top physical shape and improve your overall health, in addition to learning a popular sport.
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Jump Rope
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An effective Muay Thai program should, before anything else, warm up the body to get you ready for the technique and conditioning portion of your workout. In Thailand, the jump ropes are made of thick and heavy plastic with wooden handles and are used in most Muay Thai camps. Skip rope for a 10 consecutive minutes, until you begin to sweat and your muscles warm up. Skipping rope with Thai jump ropes will not only warm up your legs, they are also heavy enough to force your upper body to work hard.
Heavy Bag
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Use a heavy bag that is large enough to reach from above your head to just slightly above the ground, the heavier and harder-packed the better. Throw combinations of punches, elbows, knees, kicks and simulate clench techniques. You can also use a heavy bag to begin your shin conditioning. Begin kicking lightly and slowly work up power in your kicks. Throw kicks at three levels: thigh high for low kicks, stomach level for liver, kidney and stomach kicks, and kicks at the height of an opponent's head. This will improve your power, flexibility and overall durability of your shins.
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Thai Pads
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Thai pads are used with a partner simulating a fight and holding padded targets for you to practice attacks. Begin the round with 10 round kicks for each leg and work all the other aspects within a Thai fighter's arsenal. Throw punch-and-kick combinations and include attacks with elbows and knees. Have your partner throw counterpunches and kicks back to remind you about defensive techniques. Do three rounds of three minutes on Thai pads.
Sparring
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Sparring is the most important aspect of any fight training and conditioning workout, including Muay Thai. This is the time for you to practice technique and combine offensive and defensive tactics. Sparring is also where your conditioning will pay off; the fighter with more energy is more relaxed and more responsive. Wear headgear, mouthpiece, gloves and shin guards when sparring, and agree with your partner on the level of intensity with which you would like to spar.
Clench
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Clench is an important aspect of Muay Thai, often where some of the most devastating blows are thrown as well as trips and throws. Work with a partner through several rounds of clench training after your regular sparring.
Fitness
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To be effective in the ring and in the best shape possible, combine push-ups, sit-ups, sprints and long-distance running in your program to better prepare for participation in Thai kickboxing.
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References
- Photo Credit Shadow boxing image by Andrei vishnyakov from Fotolia.com
