FreeStyle Muay Thai Training

Muay Thai Training

Warm-up sessions (:30 minutes in length):
All levels are encouraged to participate. Sessions will include baseline/progression runs, interval and speedwork. (see cardiovascular building below)
Beginner Group Training (1.0 hr in length):
Sessions focus on beginner Muay Thai body mechanics and conditioning. Instruction will focus heavily on helping boxers to build a strong foundation in fundamentals and technique during their training.
PM and Weekend Group Training (2.0 hrs. in length):
Successful completion of the Beginner Thai-boxer certification is required before entering these training times. Sessions integrate intermediate to advanced Muay Thai drills and pad work, with a variety of unique cardiovascular and strength/conditioning exercises. Sparring/Clinch-work is also conducted during these sessions. (see training decriptions below).
AM Group Training (2.0 hrs. in length):
Successful completion of the Intermediate Thai-boxer certification is required before entering this training time. Sessions integrate advanced Muay Thai drills and pad work, with a variety of unique cardiovascular and strength/conditioning exercises. Training during this time is more intense. (see training decriptions below).
Private Training (30 min-1.5 hrs. in length):
Sessions enable our trainers to focus on a boxer's strengths and weaknesses and speeds the overall learning curve. Our staff of trainer's are available for morning, afternoon or evening sessions throughout the week. Private group and one-on-one lessons are available for all ages. Goals are different for each individual and can range from training for fitness, self-defense, sparring and/or competitive fighting. When training in Muay Thai, building confidence and increasing strength, flexibility and endurance are among some of the benefits you can expect. Training is always done in progression.


Cross-Training
Cross-Training is a team fitness program that integrates cardiovascular, strength, S.A.Q, and plyometric exercises. This program's goals are based on improving the athlete's lactic acid threshold, cardiovascular staying power, total body/core strength, and overall athleticism [run faster, jump higher, get stronger].

Cardiovascular Building Our team performs baseline/progression runs, interval, and speed work.

This training is performed on the track and/or field. Running is an essential part of Muay Thai training. This helps to develop stamina as well as strengthening and conditioning the legs to be able to withstand kicks to the legs. Many Thai fighters believe strongly in jogging toe to heel in order to develop stronger calves. Be aware that care should be taken when adjusting to this style of running due to the additional stress placed on the tendons and joints of the legs. Running speed varies based on your personal fitness level.

The more efficiently you run the better your base level of fitness will become for Muay Thai. Wind sprints, backward running, side-shuffle, rotational footwork, and shadowboxing should be integrated into the end or mid-point of your runs. The wind sprints will help to build explosive power and stamina, while the footwork will develop balance and coordination. When running, boxers must make sure they have running shoes that are in good condition in order to avoid injuries.

Strength Training Full body exercises based upon the 7 movements of the human body.
Speed/Agility/Quickness [S.A.Q] Exercises are performed while working with agility ladders, medicine balls, cones drills, and plyometrics. S.A.Q gears the athlete's muscles and joints for explosive movements in all directions. These drills also help to enhancing the efficiency of neurological response, improving coordination and preventing injury.

Plyometrics A type of exercise that uses explosive movements to develop muscular power and the ability to generate a large amount of force quickly. Some examples would be medicine ball chest pass, jump squats, etc.

ConditioningShadowboxing

This is a necessary skill in order to learn proper technique and control. Many beginners often neglect shadowboxing and go straight to the bag work or pad work, and by doing so you do not learn to perform the technique properly. It is important to shadowbox in front of a mirror as well as away from the mirror. The mirror allows you to observe, correct and polish your techniques; while being away from it allows you to practice keeping your eyes forward (toward your opponent) while performing techniques. When shadowboxing, use the full range of your movements; do not shorten your punches or kicks.

Once you have developed the technique to its fullest extent then you can develop the shorter, sharper punches and kicks. Boxers should use slow, controlled movements to warm up and then progress to shadowboxing as you would fight; using speed quickness and balance.

Bag work When training on a heavy bag, boxers are taught to practice the techniques they have been developing during shadowboxing, etc. and start to apply them against a target. The bag work will build power and stamina into your kicks and punches as well as toughening the body, especially the shins and feet. Using double roundhouse kicks will have a "plyometric effect" in building explosive power into your kick. Use the entire bag and move around attacking from all sides, hitting the low, middle and high areas of the bag. Avoid leaning into your strikes, work toward engaging your balance and strengthening your base. Learn to find your range for your jab and how to set up for your power strikes. Train on the bag with steady, flowing work while trying to reach exhaustion. Build yourself up to work steadily between 5 and 8 rounds. Work in defensive techniques and combinations, transitioning between punches, kicks, knees and elbows.

Pad work is an "earned" skill that will be given to boxers who have completed their individual tasks first. i.e. (running, shadowboxing, bag work etc.) Repetition of single and/or combination Muay Thai techniques using different striking pads. Pad work is done with a trainer during a particular workout. Pad work is the hardest part of Muay Thai training and is the closest you can get to the actual fighting without sparring. Trainers will apply the amount of pressure that matches up to your skill level and goals. The trainer wears a focus pads/kick pads, belly pad and shin guards, which allows you to attack him as if he were an opponent. Pad work will develop your footwork, timing, range and the coordination between hands and feet. A common mistake boxers often make is to come to training solely to hit pads and then coast through the rest of the workout. Do not fall into this trap; there is a reason the Thai's have trained this way for centuries. When you neglect the fundamentals you will find yourself on a slower learning curve. Ring strategy, timing and your balance will also be heavily tested during this segment of training. Boxers will only have between 3-5 rounds with a trainer. There are no conversation during these rounds, come into the ring to work hard. Do the best you can with the skills you possess; you can ask any questions later.

Repetition Drills are another area in which many boxers overlook. Reps are important for boxers to perform during every training session in order to establish muscle memory and physical awareness/capability. Repetitions can be boxing combinations, kicks, and/or knees. While doing these repetitions it is important for boxer's to work towards correcting their weaknesses the best they can during that session. Boxer's need to have an open-mind, and must be willing to experiment with different stances and positioning. Your patience will aid you in finding the most effective way to perform your techniques. Remember to prioritize all of your training in this order: 1) Technique, 2) Speed 3) Strength.

Play Sparring Repetition of both defensive and offensive Muay Thai techniques while working with a teammate. These rounds are designed to give boxers the opportunity to perfect their techniques while using an actual person. Drills are not intended for free shots at your teammate, that is what the bag and pads are for. Play sparring helps boxers establish their range, reaction time, and CONTROL, without worrying about full-contact. This is an open forum for practicing specific techniques and learning what needs to be improved. This is an important skill in preparing a boxer for full sparring. There are no direct punches to the head during these rounds. Techniques can be done at full speed as long as control is used. This is an important step in developing your boxing style. Boxers are encouraged to use mouthpieces and shin protection as a precaution.

Sparring Boxers who qualify to spar through testing, will have an opportunity to practice their Muay Thai techniques in a live setting. Sparring is done at a decreased level of strength, however, your speed and quickness must remain. (i.e. boxers must be able to pull their harder kicks, knees and punches without sacrificing form) Our team is close knit and in order to continue to help each other improve we must avoid unnecessary injuries from sparring by learning to develop control through other aspects of our training program. (i.e. shadowboxing, bag work etc.) Requirements are: attaining the Intermediate Thai-Boxer Certification or above and entering our ring with an open-mind and the up most respect for your training partners. 16oz training gloves, shin guards, groin protection, Muay Thai shorts and a mouthpiece are all required. (Headgear is optional).

Competition Boxers

who wish to compete and represent Freestyle Muay Thai will be required to attain the Beginner through Advanced Thai-Boxer Certifications. Boxers will also be required to follow a disciplined training regimen before each competetion. If a boxer satisfies the requirements and choses to enter a competitive event they will be supplied with corner personnel and the support of our team.
Remember: There is no subsitute for hard work
A Final Word:

The above descriptions are basic and intended only as a guideline. Each fighter will have his strength and weakness; some will have strong high kicks where others may be powerful in the clinch with good knees. In any Martial Art there are qualities required to succeed. Dedication, Patience, and Respect are certainly among them- dedication to apply the lessons given, patience to await the rewards of your perseverance and respect for your fellow boxers, whose advice, however simple, is for your benefit. Training in Muay Thai is hard work and no one is going to force you into the ring so no one can force you to train, the discipline must come from yourself to achieve a level of proficiency. Martial Arts is a life long study and whether starting at fifty or fifteen there is something for everyone in Muay Thai or which ever style you chose.