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Khru Pit trains Nonsai in knee techniques .
Selecting Your Stamina Activity
Beginners train at the basic stamina intensity level, as this type of training makes the body more resistant and lowers the resting and active heart rate. For moderate stamina training, choose a physical activity that allows you to maintain a nearly constant pace throughout so that your heart rate remains at the planned intensity level.
Advanced athletes can train at the fitness stamina level, increasing the pace and integrating interval training with varying speeds into the stamina training. In running training, for example, you alternate quick runs over short distances with longer runs at reduced speed. The body gets used to strain at different levels of intensity and learns to normalize the heart rate again after the effort. Interval training can be any physical activity that is carried out at different speeds.
Important Tips: The Structure of Training
Stamina training can be done in separate training sessions or in combination with Muay Thai training. Even though many Thai athletes begin their training with a stamina unit, it’s better to do it after the training in techniques. That way you conserve energy and are better prepared for the training specific to Muay Thai.
Stamina training should be done at least once a week. Each stamina unit must last a minimum of twenty to thirty minutes to achieve an effect. Beginners train in stamina at moderate intensity; advanced athletes can train with varying intensities.
Skipping Rope
Skipping rope is an important type of training for Muay Thai, as it develops stamina, power, coordination, and speed. You will quickly see your coordination improve, and after a few training sessions you’ll be able to skip faster without getting caught in the rope.
Hold each end of the rope in your hands and place both feet on the middle of the rope. Stretch your arms sideways at about a forty-five-degree angle to your ribs. This is the correct length for skipping. Shorten the rope until the handles are in the required position. If you use a skipping rope without handles, wrap the ends of the rope around your hands to create the right length. Try to skip with little effort, yourupper body erect, and your shoulders relaxed. Start to jump across your toes and from the balls of your feet, and return to the starting position.
• Standard skip: swing the rope from back to front over your head. Jump simultaneously with both feet above the swinging rope, and return to the floor with both feet at the same time. Return smoothly to the balls of your feet.
• Running skip: skip as if you were running. Jump with one foot across the moving rope onto your other foot. This is the fastest possible way to cross the rope.
• One-legged skip: skip several times with one foot across the moving rope before changing legs. Beginners will start to feel the intensity after five skips. Advanced athletes can easily perform twenty consecutive skips on the same leg.
• Skipping with bent knees: pull one knee toward your upper body while you jump across the rope with your other leg. Then pull up your skipping leg and jump with your other leg. Alternate the right and left legs, and keep pulling up the knee of your opposite leg.
• Skipping with crossed arms: jump off the floor and cross your arms in front of your body before the rope goes under your feet. Uncross your arms as soon as the rope is above your body.
• Double-rotation skip: jump with both feet far off the ground and pull your knees toward your chest. In the process, the rope passes twice before your feet return to the floor. Only advanced athletes can use this technique as it takes a lot of strength and good coordination.
5. Strength Training
Strength training is an important component of training for Thai boxers to improve their performance. Strength training helps to increase power in punches, blows, throws, and kicks, and it allows for
Khru Pit trains Nonsai in knee techniques .
Selecting Your Stamina Activity
Beginners train at the basic stamina intensity level, as this type of training makes the body more resistant and lowers the resting and active heart rate. For moderate stamina training, choose a physical activity that allows you to maintain a nearly constant pace throughout so that your heart rate remains at the planned intensity level.
Advanced athletes can train at the fitness stamina level, increasing the pace and integrating interval training with varying speeds into the stamina training. In running training, for example, you alternate quick runs over short distances with longer runs at reduced speed. The body gets used to strain at different levels of intensity and learns to normalize the heart rate again after the effort. Interval training can be any physical activity that is carried out at different speeds.
Important Tips: The Structure of Training
Stamina training can be done in separate training sessions or in combination with Muay Thai training. Even though many Thai athletes begin their training with a stamina unit, it’s better to do it after the training in techniques. That way you conserve energy and are better prepared for the training specific to Muay Thai.
Stamina training should be done at least once a week. Each stamina unit must last a minimum of twenty to thirty minutes to achieve an effect. Beginners train in stamina at moderate intensity; advanced athletes can train with varying intensities.
Skipping Rope
Skipping rope is an important type of training for Muay Thai, as it develops stamina, power, coordination, and speed. You will quickly see your coordination improve, and after a few training sessions you’ll be able to skip faster without getting caught in the rope.
Hold each end of the rope in your hands and place both feet on the middle of the rope. Stretch your arms sideways at about a forty-five-degree angle to your ribs. This is the correct length for skipping. Shorten the rope until the handles are in the required position. If you use a skipping rope without handles, wrap the ends of the rope around your hands to create the right length. Try to skip with little effort, yourupper body erect, and your shoulders relaxed. Start to jump across your toes and from the balls of your feet, and return to the starting position.
• Standard skip: swing the rope from back to front over your head. Jump simultaneously with both feet above the swinging rope, and return to the floor with both feet at the same time. Return smoothly to the balls of your feet.
• Running skip: skip as if you were running. Jump with one foot across the moving rope onto your other foot. This is the fastest possible way to cross the rope.
• One-legged skip: skip several times with one foot across the moving rope before changing legs. Beginners will start to feel the intensity after five skips. Advanced athletes can easily perform twenty consecutive skips on the same leg.
• Skipping with bent knees: pull one knee toward your upper body while you jump across the rope with your other leg. Then pull up your skipping leg and jump with your other leg. Alternate the right and left legs, and keep pulling up the knee of your opposite leg.
• Skipping with crossed arms: jump off the floor and cross your arms in front of your body before the rope goes under your feet. Uncross your arms as soon as the rope is above your body.
• Double-rotation skip: jump with both feet far off the ground and pull your knees toward your chest. In the process, the rope passes twice before your feet return to the floor. Only advanced athletes can use this technique as it takes a lot of strength and good coordination.
5. Strength Training
Strength training is an important component of training for Thai boxers to improve their performance. Strength training helps to increase power in punches, blows, throws, and kicks, and it allows for
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