Almost every Muay Thai gym in Thailand basically runs the same type of workout routine. 2 sessions a day, 1 in the morning and 1 in the afternoon, in total training up to 6 hours a day

If You Do Not Run, You Will Not Fight

Thai fighters have a strong belief in running for conditioning. It is an essential part of the training programme.  In fact, if you do not take part in long distance running you will not be allowed to fight. The will run at a They will around 12km in the morning and 4 – 8 in the afternoon. Training the aerobic system will benefit you for the 5 round fight.

Why Do Thai Boxers Have Huge Calves?

Skipping is normally done after running and a heavy rope is used. This provides a total body conditioning workout and works the calf muscles which is essential in gaining power in order to kick harder. Skipping will normally be done for 20 – 30 minutes.

Shadow Boxing Is Necessary

Shadow boxing is a very important element of training allowing you to move and practice techniques freely without any impact.

Bag Work

3 – 5 rounds of heavy bag work is normally completed each session. This is followed by doing 300 – 1000 jump knees and push kicks.

Pad Work

Pad work is a large portion of the training. 3- 5 rounds is not only a good way to improve your cardio but it is great to focus on technique because it is one to one time with the trainer. If you have an experienced trainer then this should be very technique orientated. Often with the trainer stopping to correct your form.


Clinching is one of the most important aspects of Muay Thai.  Clinch training is a way of life in gyms where it is normal to train this aspect for 30 minutes to 1 hour each session. It is a well-known fact that Thai boxers dedicate a lot more time to clinching than they do to sparring. The clinch can be used to gain the most points and inflict the most damage in a fight. That is why there is a lot of emphasis on training it every day.

Play Sparring

It is often to see Thai fighter’s Muay Thai sparring very lightly and enjoying themselves like children playing a game. Play sparring because they fight often and do not want to get injured during training. Many fighters have had 100 – 300 fights, therefore they know how to fight already. They are just working on movement and staying sharp.

Calisthenics Conditioning

Most traditional gyms contain limited fitness equipment. That is why fighters will complete bodyweight exercises to condition themselves. Most will undertake exercises such as sit-ups push-ups and pull-ups.

This type of routine is performed 6 days a week and maybe even 7 if the fighter has an upcoming bout. Unfortunately, there seems to be a lot of overtraining in Muay Thai. With a lot of fighters going into matches drained from being trained too hard and a brutal same day weigh in.

One thing is for sure, a training schedule like this will definitely make the fighter mentally tough. There are no off seasons and fighters are expected to train year round if they want to get big fights.