Muay Thai Training Explained
The demand for the Muay Thai classes is on the rise in recent years. This trend of people joining the classes is due to the rapid rise of modern MMA, and of course, all the physical and mental benefits that come with training. If you are looking to find out more about Muay Thai training, you are in the right place.
In this article, we will bring you all you need to know to start with Muay Thai training and much other valuable info.
How to start Muay Thai training?
The first step is to find a Muay Thai gym near your home. When you find it, google it, and read all the reviews before visiting the gym in person. This way, you will see what other people think about this school, and find some downside you should pay attention to. Maybe the classes are too expensive, the toilet is dirty, or the instructors are bad. But bear in mind that you must take others’ opinions with reserve.
Or, you can ask your friends if they know someone who trains there so that you can get first-hand information about the gym and how it operates.
The next step is to visit the gym in person and ask the gym owners or instructors about the requirements. But most importantly, be sure to attend the trial class before you sign any contracts and give money. Take this class to check the hygiene and atmosphere in the gym, what the training looks like, and whether this is for you or not. Check if there are bullies in the gym, the level of discipline, coaches’ authority, etc, and of course, accept the fact that it’s not going to be 100% as you would like it to be.
Is Muay Thai training dangerous?
Muay Thai training is hard on your body and the risk of overall injuries is quite high. But bear in mind that the risk also depends on the way you approach it and what you want to achieve with the time you put on the mats.
If you want to become a pro fighter then you must accept that the risk of injuries is quite high. But if you train for fun and to get in top shape, the classes are very, very safe in that case.
The risk of injuries in amateur classes is low. Even when they are sparring, all students must wear full protective gear and keep it all light. The focus is on technique and performing in a flow, not on throwing each strike with a lot of power and goal to hurt the partner. In fact, amateur students should use no more than 50% of power when they spar.
Still, there is some type of risk wherever we have people trading kicks and punches. But overall, the risk is the same as in other sports, including football or rugby.
Does Muay Thai training build muscle?
Yes, Muay Thai training builds muscles, but not the same ones you can build by lifting weights. You see, the training is a balance between aerobic and anaerobic activities. The emphasis is on the aerobic aspect, but you will also do a lot of strength training.
Muay Thai training will improve strength in your arms, shoulders, core, and legs. Although you won’t have big muscles, you will develop functional strength. Like all athletes, you will be capable of dealing with different physical challenges. And in the end, you will look ripped and lean, and have low body fat.
What To Expect In Your First Muay Thai Class
The beginner classes are very much the same in all schools. The class is usually around an hour or an hour and a half long, and it doesn’t include any sparring. The focus is on the proper warmup, learning, drilling, and improving endurance and strength. Here is an example of what Muay Thai training consists of:
- Warm-up session (5–10 minutes)- jumping rope, running, squats, push-ups, and light stretching
- Learning the stances and how to throw basic combos and shadowboxing (10 minutes)
- Learning basic combos and drilling on the heavy bag (around 20 minutes)
Hitting the pads with the instructor or live drills with the partner (10–15 minutes) - Learning the clinching techniques and drilling with the partner (10 minutes)
- Intense cardio workout (5–10 minutes)
- Cool down and stretching
Can you learn Muay Thai at home
Yes, with basic equipment, you can do a Muay Thai workout at home. But bear in mind that you can’t reach the same level of skill at home as you can do in the Muay Thai gym. The best way is to combine these two together to boost your progress in the gym. Still, if your goal is to burn calories and get a solid workout, training at home could also be a solid option.
The first thing you need is to buy:
- a heavy bag
- a pair of hand wraps
- boxing gloves.
The next step is to find a place where you can hang the bag, and have enough space to move around it. The ideal place would be a garage, or in the backyard, and you are ready to go.
But before you start, bear in mind that you can easily get hurt if you don’t have any previous experience in Muay Thai or boxing. If that is the case, be sure to check some tutorials, and keep it all light and easy. Focus on learning the proper stance, and how to throw punches and kicks the right way before increasing the power of your strikes.
Is learning Muay Thai hard?
Becoming good in any martial art takes a lot of time and effort, and the same stands for Muay Thai. You won’t achieve anything without hard work and dedication. But on the other side, Muay Thai techniques are quite simple. As a beginner, you won’t have a hard time picking up the basics. This makes the beginnings much easier than in other arts like BJJ.
If you decide to join the classes, expect to spend a couple of months drilling the basics. You will also do a lot of grueling cardio and strength workouts. And once you get in top shape and skillful enough, you might start sparring with other students.
Although training is hard, you will need less time to become good at Muay Thai than in BJJ for instance. On average, students need around 1–2 years to gain solid Muay Thai skills that they can use for self-defense, or start fighting in amateur matches.
But you will need around 3–5 years to become really good and call yourself a Muay Thai fighter.
How to recover from Muay Thai training
Muay Thai training puts your body through a lot of stress and you need to pay attention to the way you recover from training. This can prevent many injuries, ease up the pain, and allow you to perform to the best of your abilities. Not paying enough attention to recovery will slow down your progress, or maybe even force you to give up training. Here are some tips on how to recover from Muay Thai training:
1. Stay hydrated
Muay Thai training is cardio-intense and you need to drink a lot of water, 3–4 liters per day. being hydrated helps your body to recover after training, and keeps your body temperature at an optimal level.
2. Proper nutrition
You need to give your body the right food to keep up with the tough Muay Thai classes. This means that you should eat a lot of complete proteins like eggs, fish, and meat to repair damaged tissues. You also need healthy carbs to fuel your workout as well as fruit and vegetables. Try to limit street food.
3. Eat balanced meals
In other words, you should eat every 2–4 hours to fuel your body with amino acids and proteins that will help muscles recover from a tough workout. If you are unable to eat every 3 hours on certain days, you can support your diet with protein powders.
4. Get enough rest and sleep
Nothing will boost your recovery as good sleep and proper rest. On your day-offs, be sure to take full nights of sleep, and rest during the day. But don’t just sit at home. You can go on long walks or easy hikes.
How many days a week you should train Muay Thai
You should start by training 2–4 times per week, and your first goal is to be consistent with classes. Regularly showing up a couple of times per week is the most important thing if you are a beginner. But bear in mind that you need to balance your workout and not go into overtraining.
Most beginners join the classes out of shape and they need to spend the first month or two improving endurance and strength. Training every day doesn’t give your body enough time to recover, and can easily result in an injury. Your goal should be consistency, but at the same time, focus on recovery.
