This Muay Thai training program is for Muay Thai competition tournament in Thailand. This program was used to train Muay Thai national boxing in the World Muay Thai Competition. This is a 6 weeks program. The trainee must train 6 days per week from Monday to Saturday. Muay Thai training is not different from other kinds of sport. The trainee still need a discipline and train regularly with a strict and intensive program. The trainee has to listen to what his trainer says.
- Muay Thai Training Program for Week 1-3
- Monday - Muay Thai Training Program on Monday
- Tuesday - Muay Thai Training Program on Tuesday
- Wednesday - Muay Thai Training Program on Wednesday
- Thursday - Muay Thai Training Program on Thursday
- Friday - Muay Thai Training Program on Friday
- Saturday - Muay Thai Training Program on Saturday
- Muay Thai Training Program for Week 4-6
- Monday - Muay Thai Training Program Monday
- Tuesday - Muay Thai Training Program on Tuesday
- Wednesday - Muay Thai Training Program on Wednesday
- Thursday - Muay Thai Training Program for on Thursday
- Friday - Muay Thai Training Program for on Friday
- Saturday - Muay Thai Training Program for on Saturday
Week 1-3
Muay Thai Training Program on Monday
Morning
6.00 - 8.00 |
Afternoon
8.30- 15.00 |
Evening
15.00-18.00 |
- Exercise 10 mins
- Rope Jumping 5 mins
- Run 30 mins
- Punch Bag 6 rounds, 1 mins per round, rest 20 seconds between each round
- Punch Punching Mitts 4 rounds, 4 mins per round (Rush 30 sec), rest 1 mins between each round
- Kick Kicking Pads 2 rounds, 4 mins per round, rest 1 mins between each round
- Punch air exercise 4 mins
- Normal exercise without equipment for 20 mins
- Sit up 80 times
- Lie down and put the feet higher than the head (put the feet on something) for 10 mins
|
Eat
Meals
and
Rest |
-
Exercise 10 mins
- Rope Jumping 5 mins
- Punch air exercise 2 rounds, 4 mins per round, rest 1 mins between each round
- Punch Bag 4 rounds, 4 mins per round (Rush 30 sec), rest 1 mins between each round
- Punch Punching Mitts 3 rounds, 4 mins per round (Rush 30 sec), rest 1 mins between each round
- Kick Kicking Pads 2 rounds, 4 mins per round, rest 1 mins between each round
- Train Techniques with the opponent 20 mins and rest 1 mins
- Wrestling with the opponent for 30 mins and rest 2 mins
- Exercise with the equipment for 15 mins
- Sit up 80 times
- Lie down and put the feet higher than the head (put the feet on something) for 10 mins
|
Muay Thai Training Program on Tuesday
Morning
6.00 - 8.00 |
Afternoon
8.30- 15.00 |
Evening
15.00-18.00 |
- Exercise 10 mins
- Rope Jumping 5 mins
- Run 40 mins
- Punch Bag 6 rounds, 1 mins per round, rest 20 seconds between each round
- Punch Punching Mitts 4 rounds, 4 mins per round (Rush 30 sec), rest 1 mins between each round
- Kick Kicking Pads 2 rounds, 4 mins per round, rest 1 mins between each round
- Normal exercise without equipment for 15 mins
- Sit up 80 times
- Lie down and put the feet higher than the head for (put the feet on something) 10 mins
|
Eat
Meals
and
Rest |
- Exercise 10 mins
- Rope Jumping 5 mins
- Punch air exercise without boxing gloves 2 rounds, 4 mins per round, rest 1 mins between each round
- Punch Bag 4 rounds, 4 mins per round (Rush 30 sec), rest 1 mins between each round
- Punch Punching Mitts 3 rounds, 4 mins per round (Rush 30 sec), rest 1 mins between each round
- Kick Kicking Pads 2 rounds, 4 mins per round, rest 1 mins between each round
- Train Techniques with the opponent 20 mins and rest 1 mins
- Wrestling with the opponent for 30 mins and rest 2 mins
- Exercise with the equipment for 15 mins
- Exercise without the equipment for 15 mins
- Sit up 80 times
- Lie down and put the feet higher than the head (put the feet on something) for 10 mins
|
Muay Thai Training Program on Wednesday
Morning
6.00 - 8.00 |
Afternoon
8.30- 15.00 |
Evening
15.00-18.00 |
- Exercise 10 mins
- Boxing Dance 5 mins
- Run 40 mins
- Run backward 100 metres
- Speed Running back and forth 100 metres
- Punch air exercise 20 sec
- Cross leg Running 100 metres
- Speed Running back and forth 100 metres
- Punch air exercise 20 sec
- Slide Running 100 metres
- Speed Running back and forth 100 metres
- Punch air exercise 20 sec
- Cross leg running 100 metres
- Speed Running back and forth 100 metres
- Punch air exercise 20 sec
- Slide Running 100 metres
- Punch air exercise 20 sec
- Running Backward 100 metres
- Speed Running back and forth 100 metres
- Punch air exercise 20 sec
- Cross Leg Running 100 metres
- Running Backward 100 metres
- Punch air exercise 20 sec
- Slide Running 100 metres
- Running Backward 100 metres
- Punch air exercise 20 sec
- Punch Bag 6 rounds, 1 mins per round, rest 20 seconds between each round
- Punch Punching Mitts 3 rounds, 4 mins per round (Rush 30 sec), rest 1 mins between each round
- Kick Kicking Pads 2 rounds, 4 mins per round, rest 1 mins between each round
- Normal exercise without equipment for 15 mins
- Sit up 80 times
- Lie down and put the feet higher than the head (put the feet on something) for 10 mins
|
Eat
Meals
and
Rest |
- Exercise 10 mins
- Running back and forth 100 metres
- Punch air exercise 1 round 10 mins
- Punch Bag 4 rounds, 4 mins per round (Rush 30 sec), rest 1 mins between each round
- Punch Punching Mitts 3 rounds, 4 mins per round (Rush 30 sec), rest 1 mins between each round
- Kick Kicking Pads 2 rounds, 4 mins per round, rest 1 mins between each round
- Train Techniques with the opponent 10 mins and rest 1 mins
- Wrestling with the opponent for 20 mins and rest 1 mins
- Rope jumping 10 mins
- Push up 50 times
- Exercise with the equipment for 15 mins
- Exercise without the equipment for 15 mins
- Sit up 80 times
- Lie down and put the feet higher than the head (put the feet on something) for 10 mins
|
Muay Thai Training Program on Thursday
Morning
6.00 - 8.00 |
Afternoon
8.30- 15.00 |
Evening
15.00-18.00 |
- Exercise 10 mins
- Rope Jumping 5 mins
- Run 25 mins
- Run back and forth
- 0-20 metres
- 0-40 metres
- 0-60 metres
- 0-80 metres
- 0-100 metres
- Punch air exercise 3 mins and rest 1 mins for 3 rounds
- Punch Bag 6 rounds, 1 mins per round, rest 20 seconds between each round
- Punch Punching Mitts 3 rounds, 4 mins per round (Rush 30 sec), rest 1 mins between each round
- Kick Kicking Pads 2 rounds, 4 mins per round, rest 1 mins between each round
- Normal exercise without equipment for 15 mins
- Sit up 80 time
- Lie down and put the feet higher than the head (put the feet on something) for 5 mins
|
Eat
Meals
and
Rest |
- Exercise 10 mins
- Running back and forth 100 metres
- Punch air exercise 1 round 10 mins
- Punch Bag 4 rounds, 4 mins per round (Rush 30 sec), rest 1 mins between each round
- Punch Punching Mitts 3 rounds, 4 mins per round (Rush 30 sec), rest 1 mins between each round
- Kick Kicking Pads 2 rounds, 4 mins per round, rest 1 mins between each round
- Train Techniques with the opponent 10 mins and rest 1 mins
- Wrestling with the opponent for 20 mins and rest 1 mins
- Rope jumping 10 mins
- Push up 50 times
- Exercise with the equipment for 15 mins
- Exercise without the equipment for 15 mins
- Sit up 80 times
- Lie down and put the feet higher than the head (put the feet on something) for 10 mins |
Muay Thai Training Program on Friday
Morning
6.00 - 8.00 |
Afternoon
8.30- 15.00 |
Evening
15.00-18.00 |
- Exercise 10 mins
- Boxing dance 5 mins
- Run 25 mins
- Speed Running 10 mins
- Punch Bag 6 rounds, 1 mins per round, rest 20 seconds between each round
- Punch Punching Mitts 4 rounds, 4 mins per round (Rush 30 sec), rest 1 mins between each round
- Kick Kicking Pads 2 rounds, 4 mins per round, rest 1 mins between each round
- Punch air exercise 5 mins
- Normal exercise without equipment for 20 mins
- Sit up 80 times
|
Eat
Meals
and
Rest |
- Exercise 10 mins
- Punch air exercise 2 rounds, 4 mins each round, rest 1 min between each round
- Punch Bag 5 rounds, 4 mins per round (Rush 30 sec), rest 1 mins between each round
- Punch Punching Mitts 4 rounds, 4 mins per round (Rush 30 sec), rest 1 mins between each round
- Kick Kicking Pads 2 rounds, 4 mins per round, rest 1 mins between each round
- Train Techniques with the opponent 20 mins and rest 1 mins
- Wrestling with the opponent for 30 mins and rest 1 mins
- Punch air exercise 1 round 5 mins
- Rope jumping 10 mins
- Exercise with the equipment for 15 mins and rest 1 min
- Exercise without the equipment for 15 mins
- Sit up 80 times
|
Muay Thai Training Program on Saturday
Morning
6.00 - 8.00 |
Afternoon
8.30- 15.00 |
Evening
15.00-18.00 |
- Exercise 10 mins
- Walking 5 mins
- Run 30 mins
- Speed Running 10 mins
- Punch Bag 6 rounds, 1 mins per round, rest 20 seconds between each round also use all Muay Thai techniques
- Punch Punching Mitts 4 rounds, 4 mins per round (Rush 30 sec), rest 1 mins between each round
- Kick Kicking Pads 2 rounds, 4 mins per round, rest 1 mins between each round
- Punch air exercise 10 mins
- Normal exercise without equipment for 20 mins
- Sit up 60 times
- Check the weight
|
Eat
Meals
and
Rest |
- Exercise 10 mins
- Punch air exercise 2 rounds, 4 mins each round, rest 1 min between each round
- Punch Bag 5 rounds, 4 mins per round (Rush 30 sec), rest 1 mins between each round
- Punch Punching Mitts 4 rounds, 4 mins per round (Rush 30 sec), rest 1 mins between each round
- Kick Kicking Pads 2 rounds, 4 mins per round, rest 1 mins between each round
- Train Techniques with the opponent 20 mins and rest 1 mins
- Wrestling with the opponent for 30 mins and rest 1 mins
- Punch air exercise 1 round 5 mins
- Rope jumping 10 mins
- Exercise with the equipment for 15 mins and rest 1 min
- Exercise without the equipment for 15 mins
- Sit up 80 times |
Week 4-6
Muay Thai Training Program on Monday
Morning
6.00 - 8.00 |
Afternoon
8.30- 15.00 |
Evening
15.00-18.00 |
- Exercise 15 mins
- Run 40 mins
- Speed Running 10 mins
- Playing Bag with gloves 5 rounds, 4 mins per round (rush 30 sec, kick left and right), rest 1 min between each round
- Punch Punching Mitts 10 rounds, 1 mins per round, rest 10 mins
- Kick Kicking Pads 2 rounds, 4 mins per round, rest 1 mins between each round
- Punch air exercise 10 mins
- Normal exercise without equipment for 10 mins
- Sit up 120 times
- Check the body by the doctor
|
Eat
Meals
and
Rest |
- Exercise 15 mins
- Punch air exercise 10 mins
- Put the protection
- Fighting Practice 3 rounds, 4 mins per round, rest 1 mins between each round
- Playing Bag with gloves 4 rounds, 4 mins per round (rush 30 sec, kick left and right), rest 1 min between each round
- Punch Punching Mitts with gloves 4 rounds, 4 mins per round (Rush 30 sec), rest 1 mins between each round
- Kick Kicking Pads 2 rounds, 4 mins per round, rest 1 mins between each round
- Train Techniques (gloves) with the opponent 10 mins and rest 1 mins
- Wrestling with the opponent for 20 mins
- Rope jumping 10 mins (rush 1 min then normal 30 sec until 10 mins)
- Exercise with the equipment for 15 mins
- Sit up 120 times
|
Muay Thai Training Program on Tuesday
Morning
6.00 - 8.00 |
Afternoon
8.30- 15.00 |
Evening
15.00-18.00 |
- Exercise 15 mins
- Run 25 mins
- Speed Running 100 metres
- Playing Bag with gloves 8 rounds, 1 min per round (rush 30 sec, kick left and right), rest 20 sec between each round
- Punch Punching Mitts 5 rounds, 3 mins per round, rest 1 mins
- Kick Kicking Pads 2 rounds, 4 mins per round, rest 1 mins between each round
- Punch air exercise 2 rounds, 4 mins per round, rest 1 mins
- Push up 60 times
- Normal exercise without equipment for 15 mins
- Sit up 100 times
- Check the body weight
|
Eat
Meals
and
Rest |
- Exercise 15 mins
- Train Techniques (gloves) with the opponent 6 rounds, 4 mins each round, rest 1 mins
- Playing Bag with gloves 5 rounds, 4 mins per round (rush 30 sec, kick left and right), rest 1 min between each round
- Punch Punching Mitts with gloves 4 rounds, 4 mins per round (Rush 30 sec), rest 1 mins between each round
- Kick Kicking Pads 2 rounds, 4 mins per round, rest 1 min
- Wrestling with the opponent for 30 mins
- Punch air exercise 10 mins
- Exercise without the equipment for 20 mins
- Sit up 100 times
|
Muay Thai Training Program on Wednesday
Morning
6.00 - 8.00 |
Afternoon
8.30- 15.00 |
Evening
15.00-18.00 |
- Exercise 15 mins
- Run 25 mins
- Normal Run 1 min, Speed Run 30 sec then Punch air exercise 30 sec do these for 15 mins
- Playing Bag with gloves 8 rounds, 1 min per round (full rush), rest 30 sec
- Punch Punching Mitts 5 rounds, 4 mins per round, rest 1 mins
- Kick Kicking Pads 2 rounds, 4 mins per round, rest 1 mins between each round
- Push up 60 times
- Normal exercise without equipment for 15 mins
- Sit up 100 times
|
Eat
Meals
and
Rest |
- Exercise 15 mins
- Punch air exercis 10 mins
- Playing Bag with gloves 5 rounds, 4 mins per round (rush 30 sec, kick left and right), rest 1 min between each round
- Punch Punching Mitts with gloves 4 rounds, 4 mins per round (Rush 30 sec), rest 1 mins between each round
- Kick Kicking Pads 2 rounds, 4 mins per round, rest 1 min
- Train Techniques (gloves) with the opponent 1 round, 20 mins each round, rest 1 mins
- Wrestling with the opponent for 30 mins
- Exercise without the equipment for 20 mins
- Sit up 100 times
|
Muay Thai Training Program on Thursday
Morning
6.00 - 8.00 |
Afternoon
8.30- 15.00 |
Evening
15.00-18.00 |
- Exercise 15 mins
- Run 400 metres 3 times
- Punch Bag 8 rounds, 1 mins per round (full rush), rest 30 seconds between each round
- Punch Punching Mitts 5 rounds, 4 mins per round (Rush 30 sec), rest 1 mins between each round
- Kick Kicking Pads 2 rounds, 4 mins per round, rest 1 mins between each round
- Push up 60 times
- Normal exercise without equipment for 15 mins
- Sit up 100 times
|
Eat
Meals
and
Rest |
- Exercise 15 mins
- Punch air exercise 10 mins
- Punch Bag 5 rounds, 4 mins per round (Rush 30 sec), rest 1 mins between each round
- Punch Punching Mitts 4 rounds, 4 mins per round (Rush 30 sec), rest 1 mins between each round
- Kick Kicking Pads 2 rounds, 4 mins per round, rest 1 mins between each round
- Train Techniques with the opponent 20 mins and rest 1 mins
- Wrestling with the opponent for 30 mins and rest 1 mins
- Exercise without the equipment for 20 mins
- Sit up 100 times
|
Muay Thai Training Program on Friday
Morning
6.00 - 8.00 |
Afternoon
8.30- 15.00 |
Evening
15.00-18.00 |
- Exercise 15 mins
- Run 40 mins
- Punch Bag 8 rounds, 1 mins per round (full rush), rest 30 seconds between each round
- Punch Punching Mitts 5 rounds, 4 mins per round (Rush 30 sec), rest 1 mins between each round
- Kick Kicking Pads 2 rounds, 4 mins per round, rest 1 mins between each round
- Normal exercise without equipment for 15 mins
- Sit up 100 times
|
Eat
Meals
and
Rest |
- Exercise 15 mins
- Punch air exercise 10 mins
- Punch Bag 5 rounds, 4 mins per round (Rush 30 sec), rest 1 mins between each round
- Punch Punching Mitts 4 rounds, 4 mins per round (Rush 30 sec), rest 1 mins between each round
- Kick Kicking Pads 2 rounds, 4 mins per round, rest 1 mins between each round
- Train Techniques with the opponent 10 mins and rest 1 mins
- Wrestling with the opponent for 20 mins and rest 1 mins
- Rope Jumping 10 mins
- Exercise with the equipment for 15 mins
- Exercise without the equipment for 15 mins
- Sit up 100 times
|
Muay Thai Training Program on Saturday
Morning
6.00 - 8.00 |
Afternoon
8.30- 15.00 |
Evening
15.00-18.00 |
- Exercise 10 mins
- Run 40 mins
- Punch Bag 8 rounds, 1 mins per round (full rush), rest 20 seconds between each round
- Punch Punching Mitts 5 rounds, 4 mins per round (Rush 30 sec), rest 1 mins between each round
- Kick Kicking Pads 2 rounds, 4 mins per round, rest 1 mins between each round
- Normal exercise without equipment for 10 mins
- Sit up 100 times
- Lie down and put the feet higher than the head for (put the feet on something) 10 mins
|
Eat
Meals
and
Rest |
- Exercise 15 mins
- Boxing dance 5 mins
- Punch air exercise 5 mins
- Punch Bag 5 rounds, 4 mins per round (Rush 30 sec), rest 1 mins between each round
- Punch Punching Mitts 4 rounds, 4 mins per round (Rush 30 sec), rest 1 mins between each round
- Kick Kicking Pads 2 rounds, 4 mins per round, rest 1 mins between each round
- Train Techniques with the opponent 20 mins and rest 1 mins
- Wrestling with the opponent for 30 mins and rest 1 mins
- Exercise with the equipment for 15 mins
- Exercise without the equipment for 15 mins
- Sit up 100 times
- Lie down and put the feet higher than the head for (put the feet on something) 10 mins
- Check body weight
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More information about Thai Boxing Training Program
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Gear & Equipments
