8 Muay Thai Routines for Advanced Workout Trainees

Although neophytes can engage into Muay Thai, this fitness training is mostly aimed upon advancers in training at the gym. For one, it is a very intense way of burning calories and developing muscles. Another one is that it entails a lot of alertness, endurance, strength and ability to punch and kick for this training to be carried on effectively.

Not to discount the capacity of beginners, these 8 Muay Thai routines for advanced workout trainees can take those men who’ve been working out for years to another level of intense workout:

1.Warm-Up. To do this, you can run, bounce or skip for 15 to 20 minutes to sweat out and awaken your body to be ready for an intensive training. Warm-up involves stretching to improve your flexibility level.

2.Running. This is to be executed so that you are able to increase stamina apart from strengthening your upper and lower legs. You can do this early in the morning for at least 20 to 30 minutes before training.

3.Shadow Boxing. To obtain the appropriate strategies in Muay Thai, you need to do shadow boxing. This means you kick and punch in front of a mirror to determine the correctness of your movements. A full range of movement is to be achieved in every angle.

4.Skipping. Just like warming up and running, skipping is to be done to increase your agility and empower your body for a higher level of endurance. Great stamina and good coordination must be achieved to effectively execute the movements involved in Muay Thai. You can skip using a skipping rope or by simply skipping without any paraphernalia. Be alert to shift from one leg to another. No way should you bounce using your two feet.

5.Free Weights. To elevate your capacity to endure the intense punches and kicks, you must do resistance training of your core muscles using free weights like barbell or dumbbells. Go for lighter weights and execute many repetitions. Training with heavy weights is best for bodybuilding stints, not boxing. Train your muscles carefully to remedy from getting yourself injured or strained.

6.Bag and Pad Routine. Practice punching on the boxing bags and pads. This will prepare you for the training proper.

7.Speed Ball. The usage of speed ball will help you improve your movement coordination and strengthen your shoulders.

8.Sparring. This is an important element in Muay Thai training as you will be able to gauge how well you’ve gone through. This drill will also teach you to control your opponent by practicing arm-locking and neck-clinching stints with your sparring partner.

If you carry on these important routines involved in Muay Thai training, you can effectively work your way to endure the different sets of kicks, punches and turns. This entire program allows you to trim down and develop muscles at the same time.

Ancient Muay Thai(thai Boxing)

Muay Boran is the Other name of Ancient Thai Boxing. It is a traditional form of Muay Thai which is still taught and practiced in Thailand. Muay Boran is still practiced and taught in order to preserve the Boxing Techniques from Muay Thai's History before the introduction of formalized rules and the introduction of gloves in the 1930s. Muay Boran is the ancestor of the modern day Muay Thai Boxing. Most of the Facts of Muay Boran have been extinct now, many of the original records from Thailand regarding this fascinating subject were destroyed in the sacking of Ayuddhaya in 1767 and others lost in the mists of time. The late Arjarn Samai Messamarn from the Buddhai Swan Institute in Thailand was able to make a study of the Thai empty hand system using the scant resources available in Thailand. This research also took him to Burma where he was able to gain access to historical records on the subject of the Siamese systems of warfare. Using this information and the painstaking research done within Thailand, Arjarn Samai was able to document and confirm 60 Awudt Muay Boran techniques and fighting methods. Only two records of the techniques, hand-painted on parchment now exist. Arjarn Samai's son, Arjarn Werayut Messamarn recently visited England bringing with him one of these unique documents. It is believed that the Siamese people had their own styles of fighting, in each Kingdom a different style. These fighting systems have clearly been evolving for many hundreds of years and have been known under many different names such as; "Arwut Thai" (meaning Thai Weapons), "Pahuyut" (armed, unarmed combat). Much later, at the end of the Ayuthaya Period, or around the beginning of the Thonburi

Teaching Ancient Muay Thai" Period after a long history of fighting against the Burmese, King Phra Thaksin "The Great" finally pushed all invaders from the Kingdoms of Siam and with this the Chakri dynasty began. The Chakri dynasty with King Rama I on the throne, marked a period when nearly all of the separate Kingdoms of Siam joined together to become the country we now know as Thailand. At the end of the 1700's, with wars against invaders over,fighters began to compete locally, and often in front of the King to see who had the best style. Most people recognize this period in the history of Muay Thai as fighters used to wrap their hands in cotton twine. Today, people refer to this style of fighting (during this period) as "Muay Kaad Chuak" although at the time, this isn't the term people used. "Muay Kaad Chuak" began to decline around the 1920's, finally ending in 1929 with a death in the ring. Although the government of the time prohibited this style of fighting(with wrapped hands) people still continued to practice the arts and fight underground. Eventually, by introducing rules, and providing fighters with better protection, competition became safer, and the sport of Muay Thai was born. Here are some information of the techniques used: Technique 6 (Buddhai Swan) - The boxer grabs the opponent's neck twisting him from side to side, and then throwing a knee to the opponent's body, finally the boxer will push the opponent away finishing with a high kick to the opponent's neck. To clarify, the name given to the technique usually refers to an action within that technique, not necessarily the whole technique or even the end result but for instance the action of breaking (hak) the neck (kor) in Hak Kor Erawan or the action of presenting or offering something up in Hanuman Tawai Wen. From the 60 major techniques in the Buddhai Swan syllabus there are other minor techniques plus many different variations and additional moves that can follow on from the main techniques. A good example of this is the technique "GAA JIK KAI" translated Crow pecks the egg which is basically fast jabs to the opponent's face but from the jab one could choose any technique e.g. round kick (daet), front kick (teep), right uppercut (uppercut kwaa) or many others.

Besides the Buddhai Swan techniques, we have uncovered at least another 60 different techniques from various sources including Arjarn Yodthong from the Sityodthong Camp, Arjarn Panya Kraitus author of the book "Muay Thai Most Distinguished Art of Fighting", the late Khun Bunyuen Suvanatdha former head of the Amateur Muay Thai Association of Thailand and Kru Lang of the Sitpralang Camp in Ayuddhaya.

The discovery of Muay Boran in the West has taken us on a journey back through time. The modern sport of Muay Thai has been established here for nearly 30 years, we are now moving backwards and have discovered the time before sport when contests were fought for honour or freedom. It is merely a blink of the eye in time before we reach our final destination and find the mother of the Thai martial arts - Krabi Krabong.

Basic Rules of Muay Thai

Muay Thai, with its emphasis on both offense and defense as well as on stamina, is a martial art anyone can learn: men, women, young or old. With the interest in Muay Thai growing fast, martial-art schools in Europe, America and Asia have added it to their curricula. To learn it well, the player should know some basics of Muay Thai.

Muay Thai is fought in five three-minute rounds with two-minute breaks in between. The fight is preceded by a wai khru dance, in which each contestant pays homage to his teachers. Besides the symbolic meaning, the dance is a good warm-up exercise. You will notice that each boxer wears a headband and armbands. The headband, called mongkhol, is believed to bestow luck to the wearer since it has been blessed by a monk or the boxer's own teacher. Since Buddhism and the teacher play important roles in the life of Thais, the headband is both a lucky charm and a spiritual object. It will be removed after the wai khru dance, and only by the boxer's trainer. The armbands, meanwhile, are believed to offer protection and are only removed when the fight has ended.

A match is decided by a knockout or by points. Three judges decide who carries the round and the one who wins the most rounds, win the fight. The referee plays a very important role, since boxer's safety depends on his decision.

To one side of the ring is the band section, comprising a Javanese clarinet, drums and cymbals. They accompany the fight from the homage dance to the conclusion. The tempo goes up as the action inside the ring intensifies. The musicians are mostly old-timers who have seen just about anything, yet their music always makes the heart race faster. It is said that the tune is a siren song that the true Muay Thai devotee can never resist.

Equipment that is necessary for Muay Thai matches must be provided by the stadium. There are a stopwatch, a signal gong, a warning bell, and boxing gloves of various sizes according to the rules, equipment to provide water for boxers, and other additional personal accessories for boxers who have not prepared their own such as boxing shorts in red or blue, jock straps, surgical tape, or sacred cords. Thai boxing can be classified into two major types, the first is muay lak which puts the emphasis on caution and patience, and is very rare nowadays. The second is muay kiew which is full of tricks and feints performed to catch the opponent off guard.

On The Path To Becoming A Muay Thai Champion

Many MMA fighters, including Mark Hominick are avid students of Muay Thai, a form of Thai Boxing known as The Art of the Eight Limbs, and is the hard martial art most commonly practiced in Thailand, so much so that it the countrys national sport. The traditional version utilizes a system of punches and kicks within a ring, similar to Western boxing methods except that the hands, shins, elbows, knees and other body parts are also used. Muay Thai can be traced back to Muay Boran, or ancient boxing, a form of combat used by Siamese Soldiers.

Later, Buddhist Monks kept up the tradition of Muay Thai as teachers of both practical and spiritual arts, preserving the techniques of Mae Mai and Luk Mai, or major and minor techniques, respectively. Punch techniques include the straight punch, the hook, the swing, the spinnng backfist, the uppercut, the jump punch, and the overhead punch. These are the most popular techniques and are favored by not only Mark Hominick, but other fighters as well.

The elbow techniques consist of the elbow slash, horizontal elbow, uppercut elbow, forward elbow thrust, reverse horizontal elbow, spinning elbow, elbow chop, double elbow chop, md air elbow strike, all of which are especially important for this martial arts form, since elbows can be used in seven different ways. These include horizontal, diagonal upwards, diagonal downwards , uppercut, downward, backward spinning, and flying.

Kicking techniques in Muay Thai include the straight kick, nutcracker kick, roundhouse kick, diagonal kick, the half shin half knee kick, spinning heel kick, down roundhouse kick , axe heel kick, jump kick, and step up kick. The two most common are the foot jab, and the roundhouse, or diagonal kick, which is similar in execution to the karate roundhouse kick.

Knee techniques are also crucial in the art of Muay Thai, and consist of the jumping knee strike, the flying knee strike, the straight knee strike, and the small knee strike. Muay Thai places a particularly heavy emphasis on conditioning, which includes shadowboxing, body weight resistance exercises, abdominal exercises , and weight training. Fighters train with coaches, using specially made pads, focus mitts, and other special gear.

Focus mitts are specifically designed to train a fighters hands speed, punch combinations, timing, punching power, defense, and counter punching. Top fighters in the sport also rely on heavy bag training, a conditioning and power exercise that helps to reinforce the techniques practiced on specially designed pads.

Mark Hominick and others rely on Muay Thai to stay at the top of their game, but anyone can learn this ancient martial art for themselves.

10 Good Tips to Do Muay Thai Training Safely

Because Muay Thai is one of the fitness programs deemed to be intense and difficult without proper training, there are several considerations one has to bear in mind to avoid complications, injuries and hang-ups. Before you can be frustrated with how it can consume all your energy, learn from the experts in kickboxing and Muay Thai in particular.

These 10 good tips to do Muay Thai Training Safely will allow you to start the training right and end it with amazing results:

1.This is a trendy and intensive workout program that advanced level of gym fanatics have embraced upon. To do it correctly, you must seek the guidance and supervision of a professional Muay Thai instructor at all times—from warm-up to your training session proper.

2.You have to get attuned to the proper Muay Thai techniques so that you can train intelligently and improve progressively.

3.By practicing at home using kicking bag or pad, you will burn bad calories and develop your endurance level at the same time. You can gauge your effectiveness as a trainee when you hit the training court.

4.Training exclusively is a no-no. You have to get the services of a professional to spot, train and correct you. You can also get your friends to train along so that it becomes a bonding session amongst you.

5.Be patient along the way because it entails about two months to master the Muay Thai techniques and stances. Unlike other cardio fat-burning training programs, It’s a very intensive and hard to grasp without consistent training.

6.You have to possess a great level of discipline so that you can train successively without quitting. This isn’t just for boxers but for those who want quicker results in losing weight. Be disciplined and focused in carrying on the routines so that you hit your targets.

7.To progress accordingly, you must train as regularly as possible. However, you must allow your body to have at least one day of rest every seven days.

8.Learn the basics before grasping on the advanced techniques. You always start with square one before heading right away to the more complicated stints. A great background of the basics will get you to the higher level quicker.

9.On your first few sessions, you have to be rendering the routines slowly but surely. Focus on the movements first before dwelling too much on the intensity and degree of execution.

10.You have to gain utmost balance, muscle harmony, appropriate timing and preciseness of execution in order to train in Muay Thai with best results.

Bearing these tips in mind will you jumpstart in Muay Thai without a doubt. As you step up in your speed and endurance level, you will realize that this kind of training isn’t just exclusive for boxers but also individuals who can handle intense fat-burning workout.

An Insight Into Muay Thai Kick Boxing

The exact date muay Thai kick boxing was started is hard to narrow down, but it does date back all the way to medieval times. King Nareasen made it famous in 1560 AD when he was given a chance to fight for his freedom. King Nareasan was victorious, freed, and returned home where he declared the fighting style (then called Siamese style boxing) a national sport.

The art of muay thai kick boxing is known as both a hard martial art and as "the deadly art." Muay thai kick boxing is a self defence art developed in Thailand and it enjoys immense popularity in many south-Asian countries as well. There is a wide variety of forms and styles, just like other styles of martial arts.
Muay thai kick boxing is the national sport of only Thailand, though it has become popular in many other countries. The main point that separates muay thai kick boxing from western developed boxing is the fact you are allowed to use shins, knees, elbows and fists. The fighter is able to use 8 parts of his body to strike his opponent.

About 50 years ago, boxing gloves where introduced - before this it was more common to bond smashed shards of glass to a rope binding around the hands. This practice was ended when international muay thai kick boxing tournaments began. This ultimate full-contact martial art, builds stamina and mental toughness. In Thailand, every boy is mandated to learn muay thai and most girls will learn at least some basic moves.

Muay thai kick boxing is designed to be performed unarmed, as every move can be done with combinations of eight body parts. Unlike other forms of martial arts where grappling is done on the floor, the grappling done in muay thai kick boxing is done while standing. The most common techniques used while grappling are attempts to hit the opponent's stomach or head with the knees. Muay thai kick boxing appears as an extremely violent form of martial arts. Contrary to how it appears, it actually provides you with anger control and a constant strive for peace and unity.

Muay Thai-thai Kickboxing

Muay Thai, or Thai Boxing has been described as the world's toughest ring sport and is one the most lethal forms of martial art. Also known as "The Science of Eight Limbs", it's a hard-style of martial art that also employs the use of the head, elbows, knees and shins as weapons. Although most of the world knows it to be exclusively from Thailand, it comes from the term Muay Boran and is also practiced in other countries in the region of South East Asia and has different names depending on the country. Malaysians call it Tomoi, Muay Lao in Laos, Lethwei to Burmese and Pradal Serey in Cambodia.

Muay Thai has its roots in the Siamese Army in ancient times and bouts during those times had no time limit and few rules. Only in the late part of the 20th century were gloves, ring times and a clear set of rules were adopted.

Target points for Muay Thai punches include the area above the ear, the jaw, the area covered by the upper lip (philtrum), the clavicle, floating ribs and the solar plexus. Punching techniques or Chok are similar to Western boxing: the straight punch (Mud Trong), Mud Wiang San or hook, the swing- Mud Wiang Yao, the uppercut Mud Seuy, Cobra Punch or Kra-dod Chok, and the undercut or Mud Hook. One Muay Thai punching technique absent in Western boxing is the spinning backfist or Mud Wiang Glub and can be a very effective surprise attack.

Teh, or kicking techniques are an essential part of Muay Thai combat. It consists of the straight kick Teh Trong, the roundhouse Teh Tud, diagonal kick Teh Chiang, the shin-knee kick Teh Krueng Kheng Krueng Kao, the down roundhouse kick Teh Kod, the axe heel kick Teh Kao, jump kick Gra-dodeh Teh, step-up kick Kha Yiep The, and the spectacular spinning heel kick Teh Glub Lang. The dangerous Neb or pecking kick is an often executed Muay Thai kick and is very similar to the straight kick. The tip of the foot or ball is used to dig into the target area which can include the outer part of the thigh, the shins and the knee. It's mostly used to stop and opponent's forward moves.

Clinching in Muay Thai involves putting one's hands behind the head of the opponent and pulling it downwards. It is during these clinches that Tee Kao or knee techniques are used to strike the torso or more devastatingly, the jaw. The different knee strikes are the Kao Trong or straight knee strike, the Kao Chiang or diagonal knee strike, Kao Kong curving knee strike, Kao Tud horizontal knee strike, Kao Tod knee slap, Kao Youwn knee bomb, Kao Yiep step-up knee strike and the Kao Loi or flying knee strike.

Traditional Muay Thai training methods were grueling and literally took blood,sweat and tears to endure. It involved extreme conditioning of the legs by with repeated kicks against a banana tree. This toughens the shin area making it invulnerable to abuse in the ring.

Basic Muay Thai Techniques

The Martial art of Muay Thai has its own unique techniques. It consists of the use of nine weapons. The head, fists, elbow, knee and feet are collectively known as Na-wa arwud. But today the use of head is no longer allowed in the Muay Thai fights. In Muay Thai small amount of grappling is used (The Clinch) for both defending and attacking purpose. Muay Thai techniques are divided into two groups: Mae Mai or Major techniques and Luk mai or Minor techniques. All techniques in Muay Thai use the entire body movement, rotating the hip partially or fully with every punch, kick and block. This is the reason which sets Muay Thai apart from other forms of martial art.

Punching Techniques: ( Chok)

Straight punch = Mud Dhrong

Hook = Mud Wjang San

Swing = Mud Wjang Yao

Spinning Back fist = Mud Wjang Glab

Upper Cut = Mud Seub

Cobra Punch = Kra-Dod Chok

Over Head Punch = Mud Khouk

The judges in Muay Thai fights scores less to the fighters for the punching techniques as they are generally less effective and powerful than kicks or knee strikes. Body punching is also used less in Muay Thai as it exposes the fighters head to the strikes of knee or elbow from the opponent.

Elbow Techniques: (Dhee Sork)

Elbow Slash = Sork Dhee

Horizontal Elbow = Sork Dhad

Upper Cut Elbow = Sork Ngad

Forward elbow Thrust = Sork Poonk

Reverse Horizontal elbow = Sork wjang Glab

Spinning Elbow = Sork Glab

Elbow Chop = Sork Sap

Double Elbow Chop = Sork Glab Koo

Mid Air Elbow Strike = Gra-Dode Sork

The elbow is used in seven ways in Muay Thai, horizontally, diagonal upwards, diagonal downwards, uppercut, downward, backward spinning and flying. The elbow is also used from the sides as a finishing move or to cut the opponents' eyebrow so that he bleeds. Bleeding blocks the vision and also affects the fighter's performance.

Kicking Techniques: (Dhe)

Straight Kick = Dhe Dhrong

Nutcracker Kick = Dhe Paa Maak

Round house Kick = Dhe Dhad

Diagonal Kick = Dhe Chivang

Half-spin, half knee kick = Dhe Krueng Kheng Krueng Kao

Spinning hill Kick = Dhe Glab Lang

Down Round house kick = Dhe Kod

Axe Hill Kick = Dhe Khouk

Jump kick = Gra-Dode Dhe

Step Up Kick = Yiep Dhe

The most common kick in Muay Thai are Foot Jab (Theep) and the Kick (Tae), upward in the shape of a triangle targeting the ribs and arms (Chieng). This angle kick in Muay Thai has been adopted by many other forms of martial arts as it is very effective. The round house kick is almost similar to the kicks used in karate or taekwondo. Many Muay Thai fighters also uses a counter rotation of his arms to enhance the power of his kick. A Muay Thai fighter is always taught to hit with his shin. Although the shin is very sensitive for an untrained person the shin is the strongest part of the leg than the foot as it contains fine bones and is much weaker.

Knee Techniques: (Dhe kao)

Straight Knee Strike = Kao Dhrong

Diagonal Knee Strike = Kao Chijang

Curving Knee Strike = Kao Kouwng

Horizontal Knee Strike = Kao Dhad

Knee Slap = Kao Dhob

Knee Bomb = Kao Youwn

Flying Knee Strike = Kao Loi

Step up Knee Strike = Kao Yiep

Other Knee Techniques: - Kao Dode: (Jumping Knee Strike) Jump on one leg and strike with that legs knee. - Kao Loi: (Flying Knee Strike) Take step(s), jump forward and off one leg and strike with that legs knee. - Kao Tone: (Straight Knee Strike) Thrusts it forward. Not upward unless the fighter is holding opponents head down in a clinch and intend to knee upward into the face. - Kao Noi: (Small knee Strike) Hitting the inside upper thigh (above the knee)of the opponent while clinching.

Foot Thrust Techniques: (Theep)

Straight Foot Thrust = Teep Dhrong

Sideways Foot Thrust = Teep Kang

Reverse Foot Thrust = Teep Glab Lang

Slapping Foot Thrust = Teep Dhob

Jumping Foot Thrust = Gra-Dode Teep

It is also known as 'Push Kicks' and is commonly used in Muay Thai. It is mainly used to attack opponents' attack, and get the opponent off balance.

Fighters in The Arm Clinch Position:

There is a difference in Muay Thai from the western Boxing. During the arm clinch position the fighters are separate in western boxing; however they are not in Muay Thai. There are several clinching techniques in Muay Thai including:

- Arm Clinch

- Side Clinch

- Low Clinch and

- Swan Neck.

Defensive techniques against attack:

It as categorized into six groups:

1. Blocking: Defenders hard block to stop a strike in its path, so preventing it reaching its target.

2. Redirection: Defenders soft parries to change the directions of a strike so that it misses its target.

3. Avoidance: Moving a body part swiftly out of the way or range of a strike, making the position of the opponent for a counter strike.

4. Evasion: Moving the body out of the way or range of a strike.

5. Disruption: Pre-aiming an attack.

6. Anticipation: Defender catching a strike or countering it before it strike



Article Tags: Muay Thai Techniques, Basic Muay Thai Techniques

Article Source: http://www.articlesbase.com/hobbies-articles/basic-muay-thai-techniques-448580.html

Author: Jirasak Phuriphanvichai