Muay Thai Training Routines

Most Muay Thai gyms usually run the same type of Muay Thai training routines because they’re hard, intense and focus on all the important aspects of Muay Thai. This type of training program is used by some of the leading fighters all over the world and it will not only improve your form, reflexes, flexibility, balance and strength, but it will also get your body seriously shredded.

Muay Thai Shredding Program

In a typical Muay Thai gym, you can expect your routine to consist of running, skipping rope, shadow boxing, pad work, meditation, ab work, sparring, stretching, clinch work, and heavy bag training.

So, what’s an average Muay Thai workout look like?

Every day, your training program will basically consist of running two to four miles, jumping rope for three rounds, shadowboxing for two rounds, sparring or pad work for three to five rounds, clinch for three to five rounds, heavy bag work for three to five rounds, stretching, and meditation time. All of the rounds can run anywhere from two to six minutes.

You should base your training program on what you’re training for.  If you’re training for an amateur fight, then the chances are you’ll be fighting two-minute rounds. If you’re training for a pro fight, each round is three minutes in length.

The average training session will run anywhere from ninety minutes up to two hours, depending on how long the rounds are and how many rounds you do.

Group Running for your Muay Thai Workout

When you train or run in a group, we guarantee that you’ll end up working harder. In a traditional Muay Thai gym, the pace is often set by the most experienced fighter, with the least experienced fighters are placed in the back.

Chances are you’ll run faster, longer, and harder if you have a group of fighters pushing you to the next level.

Jumping Rope to Perfect your Technique

When you’re skipping rope, make sure you concentrate on doing different techniques. For example, instead of doing a regular skip, try jumping side to side or a crossover, or southpaw stance. Be sure you switch it up to work more on your coordination.


When you’re shadowboxing, you should focus on perfecting your technique, change angles, visualize your opponent, focus on breathing, diversify your strikes, and use precise, quick movements.

When you’re shadowboxing, you can’t just go through the motions and kick and punch the air without any plan or purpose. Make sure you visualize fighting a real opponent. Your shadowboxing sessions will have more purpose if you pretend to spar with an opponent.

Improving Pad Work

Pad work will take up a big portion of your training regimen, so you’ll be able to push your focus on improving your technique and mental strength by stepping outside of your comfort zone.

If you have an experienced instructor or pad holder, then you’re in luck. All you’ll need to do is follow your instructor’s lead and you’ll be sure to get the best pad training session.

If your pad holder isn’t experienced, then the chances are that you won’t be able to get as much out of your training sessions as you’d like. This is where having a training partner can really save you.  You both can work together to improve your Muay Thai and pad holding technique.

Sparring Tips

Two or three times a week you should be doing some sparring in place of pad sessions. Instead of five hard round of hitting the pads you can do five hard rounds of hitting your training partner in the face or a few light rounds that focus on your footwork. Don’t neglect your sparring time because this is where all your technique training and hard work comes into play. This is also where you’ll learn more about the type of player you are and how you react when you have an opponent in front of you.

Hitting the Heavy Bag

You’re getting towards the end of your workout and you’re definitely exhausted by now. This is where you’ll begin to mainly focus on technique and certain combinations you need to work on. When it’s time to hit the heavy bag, you need to work on moves you’re having trouble with or even new moves you haven’t really tried out yet. Again, work hard and try to push yourself. Nothing comes easy and working this hard is necessary if you want to improve and see results.


Anyone training in a Muay Thai gym will tell you that clinch work can be tedious, brutal, and hard, but it has to be done. Nearly every fighter ends up in the clinch and neglecting this portion of your training routine can cause you to lose your next fight. At this point, you’ll be close to finishing your workout, so make sure you get every last bit you can. If you’re a little beat up, try working mainly on the technique aspect of clinching. If you’re uninjured, then make the clinch session as hard as your sparring session.

Stretching, Meditation and Muay Thai

Relaxing after this type of tough workout is crucial if you want to fully recover. Stretching the muscles helps to flush lactic acid out of the body, which, in turn, helps the body to recover from this brutal workout much faster. You can use advanced yoga stretches or keep it simple and stick with the basics such as twisting back and forth and touching your toes.

Meditating is relatively new to a basic Muay Thai workout, but many have found that doing so is a great way to destress and refocus. Everyone should make it a point to stretch, relax, and meditate for a period of ten to fifteen minutes after a training session. Simply sit down, slow your breathing and relax your mind.

This basic Muay Thai training program can be brutal on your body, so be sure to include one to two rest days a week, especially if you’re a beginner.