Muay Thai training is versatile, engaging and dynamic. Depending on your gym, who your teachers are, and what their backgrounds are, workout routines will vary from gym to gym. However, there are elements that are and should be consistently incorporated into your training program. The key elements are:

• Heat / Cool: The idea is to sweat it out and prepare your body for the vigorous exercise that follows. It is important to run, jump or bounce on old truck tires (which helps improve balance) for at least 15 minutes as a warm up for each Muay Thai training session. A proper routine of about 15 minutes will prepare your muscles for training. Don’t forget to do some gentle warm-up exercises at the end of each training session. This will help keep your joints flexible and protect you from injury.
• Run: It is essential to develop the resistance and strengthen the legs. It is best to run early in the morning and the distance should vary from day to day. At least one day a week should be a rest day. Be careful when running on uneven surfaces and wear good shoes. Gradually increase the distance you run each day.
• Skipping: It is an integral part of Muay Thai training, it is excellent for developing stamina and coordination. Skip rounds, keep your mind relaxed and alert. When hopping from one foot to the other, don’t bounce on two feet.
• shadow boxing: It is essential to learn the proper technique of Muay Thai. Shadow boxing in front of a mirror allows you to observe and correct your movements. When shadow boxing, remember to use your full range of motion, don’t shorten your punch or kick.
• Free weights: Incorporate the use of dumbbells into your Muay Thai training routine. It will help build strength. Lighter weights with high repetitions are best. Free weights work better than stationary weight training machines as they don’t limit your range of motion, so remember to train carefully to avoid injury. Training with very heavy weights is good for bodybuilding competitions, but it’s not usually the best way to train for a muay thai fight.
• job bag: Working on the hanging bags builds power and stamina in your kicks and punches. It also serves to harden your body. Kicking the bags is often the only sensible way to condition (i.e. desensitize) your shins. Aggressive training methods, such as using bottles or other very hard objects to condition shins, are neither necessary nor recommended and may cause unnecessary injury.
• Pad work: Hitting with the full power of the Thai Pads is a difficult part of Muay Thai training and an incredible exercise. Your muay thai trainer wears a set of thai pads, a stomach pad, and shin guards that allow you to attack him as if he were an opponent. Pad work will develop your footwork, coordination and spatial awareness.
• combat: Once you have a comprehensive foundation, you are ready to engage in controlled combat. This will form the bulk of your Muay Thai training routine.
• clinical work: This is a very tough aspect of Muay Thai training. Clinch work involves learning to control your opponent by trying to lock his arms or neck in a clinch. More advanced clinch work will incorporate performing knees and takedowns and bringing your opponent to the ground.

Incorporating these elements into your training routine will help you develop and improve your strength, techniques, stamina and skill, and ultimately a well-rounded and balanced practitioner of Muay Thai.