How to progress in Thai Boxing?

How to progress in Thai Boxing?

Train at least twice a week

The Thai Boxing requires dedication, so if you really want to improve, the base is to train at least twice a week – and more often if you can.

It is a fairly complete sport and there are many points on which you must work (cardio, technique, explosiveness, conditioning, strength …).

Assiduity will allow you to work the techniques of the week correctly and make sure of its good execution during sparrings.

In short, 2 times minimum per week !

Do cardio

The Thai Boxing requires flawless physical form and endurance. It will therefore be beneficial to plan a few cardio sessions between your workouts.

There you have the choice of format: jogging, rope jumping, running, swimming …

Choose something you like that doesn’t expose you to injury (biking and swimming are the best recommendations at this point).

Strengthen your legs

Fisted combat sports all require a solid foundation on its legs, and this is especially true for Muay Thai.

Kicking obviously engages the leg muscles intensely, but punching and moving around the ring also consumes a lot of energy.

In competition or in intense training, in the last stages of a fight, a fighter with weak legs becomes very vulnerable.

Here are some exercise suggestions for dragging your legs:

  • Squats
  • Front slots and rear slits
  • Raised with earth
  • Burpees
  • Bulgarian slots

You can use weights if you wish, but most fighters prefer to perform explosive movements in these exercises to reproduce the explosive power necessary for kicking. You can also work on the body weight.

Rest and sleep

When you train regularly in the Thai Boxing, your body needs time to recover and build muscle tissue.

It is during sleep that the body repairs and restores best, so try to sleep at least 8 hours a night.

Also try to distribute your training as much as possible throughout the week so that you have enough recovery.


Your body needs the right fuel when you subject it to a high intensity sport.

You need vitamins, minerals and antioxidants to fight the degradation of free radicals, to develop your muscle mass and globally, to recover.

Control your diet by eating a lot of fruits and vegetables, and by eliminating fast sugars, fast foods and industrial dishes.

Before training, you should have a nutritious meal about two hours before the start of the session, to give your body time to digest it. The ideal meal will consist of a generous portion of carbohydrates for your energy needs (pastes or whole rice, potatoes, oats, etc.), a little protein for muscle recovery (fish, meat, eggs) and a portion of vegetables. You can even try a supplement before training for very intense sessions.

After training, your body will need more carbohydrates and protein for recovery, which is why a meal after training is also essential – maybe even a protein drink made from whey.

Watch fights

You will make a difference in progress by also watching Thai Boxing fights in parallel with your training. If you are not a great combat lover and you do not know where to start, ask your trainer for the names of his favorite fighters, past and present. They will be happy to share them with you and you can start your research on Youtube

Not all fighters have the perfect technique, there are also different styles of Boxing. Your trainer will most likely guide you in the right direction to align with the style that matches you.

Change partners regularly

The Thai Boxing is often made up of regular sparring sessions.

Whether you do padwork, sparring or exercises, you can learn a lot from your partner.

The common mistake when you find a partner you get along with is that you stay in a comfort zone and it’s bad for your progress.

To become a better boxer, you have to constantly get out of your comfort zone and train with people of different shapes, sizes and abilities – this is the only way to learn to adapt to different styles.

If your room does not mix enough with each other, take the initiative yourself.

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