Can you train Muay Thai alone?

When you train in martial arts, no matter what style you specialize in, it is always beneficial to have a partner to exercise.

This is undoubtedly the best method to improve your combat technique, since rehearsing with another person manages to simulate a real combat environment , giving you the ability to improve the skills necessary to practice the art in which you train. For example, in Muay Thai, rehearsing with a partner gives you the ability to practice the rhythm, distance, correct cadence and precision of your movements.

Unfortunately, we don’t always make it to the gym to train with our teammates. Although this is a disadvantage, there are some benefits that can be derived from training alone . One of them is training against the punching bag. This type of training can help you find new combinations that add versatility to your technique or correct certain errors in the movements that make up the kicks in Muay Thai.

Here is an example of a training session that will help you burn calories and practice some of the skills mentioned above. All you will need is some space, a large punching bag, a jump rope, and some music to keep you motivated.

1. Warming up

  • Mobility and stretching – 10 minutes
  • Rope jumping – 2 rounds (6 minutes total)
  • Simulated Personal Combat – 3 rounds (9 minutes total)

entrenamiento de muay thay

2. Combat simulation

When simulating combat, be dynamic . It’s easy to fall into bad habits when you do this type of routine in your workouts. Don’t let this happen. Work at 70% intensity for the duration of the training session. Use correct head and body movements, stay balanced on your toes, focus on your footwork, work quietly on your defense, and always return to a solid position of balance after your attacks.

Another positive aspect of simulating a fight is the focus that you can give to certain movements in each round of it. For instance:

Round 1: Footwork with periodic attacks

Start the round by moving constantly, stopping for a second to draw an attack. Boxing great Mohammed Ali said it best, “Float like a butterfly, sting like a bee.”

Round 2: Practice Kneeling and Kicking Contact

During this round continue to focus on footwork, but start the attacks with your lower extremities. All these movements must be precise and forceful. Don’t hesitate to quickly return to a balanced position after each attack.

Round 3: Connect everything simultaneously

In this round combine all your skills. Work on your defense, punching, kicking, knee and elbow strikes.

cómo entrenar muay thai

Work with punching bag

Round 1: 50 reps of push kick

Alternate kicks with your right and left leg. During this exercise work with the swing rhythm of the bag. As it gets closer to you, stop it with your thrusting kick. Also, make sure to keep your feet moving to work on your reaction time . Don’t just stand waiting for the sack to come your way. Move from side to side, circling it.

Round 2: 50 spinning kicks per leg

Complete all kicks in one direction before switching to the opposite direction. During the execution of this technique, practice the contact in the direction of the legs, trunk and head. Keep the focus on good rotation, agility, power, and retraction.

Round 3: 5 rounds of freestyle

During this portion of the training, mix up different aspects of combat. Use all the components you have at your disposal such as attack patterns , defense techniques and feints.

Conclution

Martial arts are great disciplines to tone your body and achieve a level of fitness that is very difficult to achieve unless you lift weights. One of the keys to success in this sport is consistency in your workouts. Remember, practice doesn’t make perfect, it creates good habits.

References

  • Orion Lee, How to Train Muay Thai on Your Own . For Breaking Muscle [Revised October 2015].