Train Like A Muay Thai Fighter

Hotsuit Sports - Train Like A Muay Thai Fighter

Ever wonder what it takes to make it in the ring? Lucky for you, Muay Thai expert GastonBolanoshas put together a list of key training exercises to get you in shape and sharpen your kickboxing skills. Muay Thai, which literally translates to “Thai Boxing”, is a martial arts combat sport that requires strength, agility, and focus. Whether you’re ready to get serious and try out fight camp or you’re just looking for a way to get in better shape, Tyler’s training routine is sure to teach you some new moves and make you sweat.

Like any sport, conditioning is an essential aspect of a fighter’s regimen. Improving your cardiovascular strength will lead to increased stamina and resilience in the ring when you are throwing elbows and dodging jabs.  

  • Run or jog 3-5 miles a day at least 3 times a week. (And use these playlists to keep you going.)

  • Take a circuit training class 1-2 times a week. This will build your endurance and ensure versatility of body movement.

Bag Work

Bag work is designed to help you develop power, focus on rhythm and timing, and build technique. Plus, it’s a great way to let off some steam and take out your anger on an inanimate object!

  • Divide your bag work into rounds. You should do eight 3 minute rounds of combinations per day, 6 days a week.

Pad Work

Fighting pros use pad work to warm up for matches and fine-tune their movements. It is also a valuable way to simulate the movement and dynamic nature of an actual Muay Thai fight. Pad work requires a partner.

  • With your partner, take turns holding the Thai pads and actually doing the moves. The person holding the pads should call for specific strikes and combinations while the other partner implements them.

  • Take turns. One person should hold the pads for six 3 minute rounds while the other performs the moves, and then you should switch positions and repeat.


Think you’re ready for the big leagues? Sparring is designed to most closely simulate an actual fight between you and a partner. Again, the essential protective gear is necessary; in addition to the shin pads, gloves, and mouth guards required for speed drills, headgear is also recommended for beginners learning to spar.

  • Sparring is what you work up to in order to prepare for a real fight in the ring.

  • Sparring should be done 2 times per week.


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