A Typical Muay Thai Class:
Muay Thai is becoming a more popular method of working out in western societies. People are finding it a better alternative than working out at a gym not only because the workout is intense but because of the fun and self defense skills that working out a normal gym cannot provide. Members can even join a sparring class to learn practical fighting experience, train for a real Muay Thai fight, and increase their skill level.
So what does a typical Muay Thai workout involve? Obviously the program differs from gym to gym but this is how my gyms workouts go:
Before class we always start off with some basic stretching to loosen up. It’s important to stretch all parts of the body because if you forget an area you will be sure to be sore the day after. When the class begins we start a super intense warm-up. The warm-up differs class to class but usually consists of the following:
* 5 minutes of skipping
* 2 Minutes of Jumping Jacks
* 2 Minutes of mountain climbers
* 5 minutes of skipping
* 50 pushups
* 50 curlups front
* 25 curlups left side
* 25 curlups right side
* 5 minutes of skipping
* 2 minutes of squat jumps
* 2 minutes of lunges
Each warm-up also has a couple random things like leg lifts or Chinese pushups in between.
After this we usually do a few partner warm-ups activities like wheel barrel pushups where one person holds the feet of the other person above the ground while they do pushups, partner sit-ups where we hold a Thai pad over our heads and pass it back and forth while doing sit-ups, or Leg thrown downs where one person raises his fully stretched legs up while this partner throws them to the ground.
After the physical training part of the warm-up is over we usually do a 3 minute warm-up on the Thai pads where one partner calls out certain attacks such as "Jab Cross Uppercut" and the other performs the moves against the pads.
When this is done we proceed into the learning part of the class where we gather in the center to be instructed on the particular technique of focus for the class. The instructor will demonstrate the technique and discuss why it is effective, when it should be used, and how to properly perform the technique. We practice this technique usually by itself first, then we put it into a combo to learn how it would work in a real fighting situation. We usually repeat this process for a couple of techniques and then its time for the burnout.
The burnout finishes off the class with an intense cardio combat workout. A typical burnout consists of performing as many of a certain few attacks as possible in a certain time limit. One method of burnout is called elevators where you begin by doing something like 1 kick with the right leg, then 1 kick with the left leg, and then elevating it to 2 kicks each for each leg for the next turn then 3 and so on. We go as fast as we can to elevate to the highest number possible in the time limit while still trying to perform proper technique.
Lastly we cool down and relax with some stretches, as we try to catch our breath from the intense burnout.
The Different Moves of Muay Thai:
Here is a brief overview of the standard moves of Muay Thai.
1. Stance and Movement
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It is important to have a strong balanced stance in any martial art and Muay Thai is no exception. For a right handed Muay Thai fighting stance the fighter brings his right leg back creating a gap between the legs. The rear foot is pointed to a 45 degree angle and the front foot is pointed forward. The body is turned slightly to the right to lessen the attackable target area. From here both arms are raised, and the chin is held down to prevent being knocked out from your opponent. The right hand now covers and protects the jaw and the left is a little further out. The knees are slightly bent and the weight distribution is 50/50.
It’s important to know that while walking in Muay Thai you never want to cross your legs. Crossing your legs puts you off balance and also lowers your defense. When moving forward in a Thai stance you start by taking a step with the front leg and then letting the back foot slide forward, always remembering to keep the gap between the legs for balance.
When moving backward you do the same but you start the movement with the back leg, and the same applies with the left and right movements.
Muay Thai is becoming a more popular method of working out in western societies. People are finding it a better alternative than working out at a gym not only because the workout is intense but because of the fun and self defense skills that working out a normal gym cannot provide. Members can even join a sparring class to learn practical fighting experience, train for a real Muay Thai fight, and increase their skill level.
So what does a typical Muay Thai workout involve? Obviously the program differs from gym to gym but this is how my gyms workouts go:
Before class we always start off with some basic stretching to loosen up. It’s important to stretch all parts of the body because if you forget an area you will be sure to be sore the day after. When the class begins we start a super intense warm-up. The warm-up differs class to class but usually consists of the following:
* 5 minutes of skipping
* 2 Minutes of Jumping Jacks
* 2 Minutes of mountain climbers
* 5 minutes of skipping
* 50 pushups
* 50 curlups front
* 25 curlups left side
* 25 curlups right side
* 5 minutes of skipping
* 2 minutes of squat jumps
* 2 minutes of lunges
Each warm-up also has a couple random things like leg lifts or Chinese pushups in between.
After this we usually do a few partner warm-ups activities like wheel barrel pushups where one person holds the feet of the other person above the ground while they do pushups, partner sit-ups where we hold a Thai pad over our heads and pass it back and forth while doing sit-ups, or Leg thrown downs where one person raises his fully stretched legs up while this partner throws them to the ground.
After the physical training part of the warm-up is over we usually do a 3 minute warm-up on the Thai pads where one partner calls out certain attacks such as "Jab Cross Uppercut" and the other performs the moves against the pads.
When this is done we proceed into the learning part of the class where we gather in the center to be instructed on the particular technique of focus for the class. The instructor will demonstrate the technique and discuss why it is effective, when it should be used, and how to properly perform the technique. We practice this technique usually by itself first, then we put it into a combo to learn how it would work in a real fighting situation. We usually repeat this process for a couple of techniques and then its time for the burnout.
The burnout finishes off the class with an intense cardio combat workout. A typical burnout consists of performing as many of a certain few attacks as possible in a certain time limit. One method of burnout is called elevators where you begin by doing something like 1 kick with the right leg, then 1 kick with the left leg, and then elevating it to 2 kicks each for each leg for the next turn then 3 and so on. We go as fast as we can to elevate to the highest number possible in the time limit while still trying to perform proper technique.
Lastly we cool down and relax with some stretches, as we try to catch our breath from the intense burnout.
The Different Moves of Muay Thai:
Here is a brief overview of the standard moves of Muay Thai.
1. Stance and Movement
----------------------
It is important to have a strong balanced stance in any martial art and Muay Thai is no exception. For a right handed Muay Thai fighting stance the fighter brings his right leg back creating a gap between the legs. The rear foot is pointed to a 45 degree angle and the front foot is pointed forward. The body is turned slightly to the right to lessen the attackable target area. From here both arms are raised, and the chin is held down to prevent being knocked out from your opponent. The right hand now covers and protects the jaw and the left is a little further out. The knees are slightly bent and the weight distribution is 50/50.
It’s important to know that while walking in Muay Thai you never want to cross your legs. Crossing your legs puts you off balance and also lowers your defense. When moving forward in a Thai stance you start by taking a step with the front leg and then letting the back foot slide forward, always remembering to keep the gap between the legs for balance.
When moving backward you do the same but you start the movement with the back leg, and the same applies with the left and right movements.
Guide to Muay Thai
by: Devin Licastro
Muay Thai is a form of martial art practiced in several Southeast Asian countries, and is the national sport of Thailand. Muay Thai is similar to kickboxing but has its differences. Muay Thai is known as the Art of the Eight Limbs which refer to the extensive usage of the hands, shins, elbows and knees which sets the martial art apart from other forms of sport-oriented martial arts which usually use 4 points of contact in the hands and feet.
Muay Thai is the sport oriented version of Muay Boran which is most recently seen in the movies Ong Bak and The Protector starring Tony Jaa whose movie roles are bringing more attention to the martial art.
by: Devin Licastro
Muay Thai is a form of martial art practiced in several Southeast Asian countries, and is the national sport of Thailand. Muay Thai is similar to kickboxing but has its differences. Muay Thai is known as the Art of the Eight Limbs which refer to the extensive usage of the hands, shins, elbows and knees which sets the martial art apart from other forms of sport-oriented martial arts which usually use 4 points of contact in the hands and feet.
Muay Thai is the sport oriented version of Muay Boran which is most recently seen in the movies Ong Bak and The Protector starring Tony Jaa whose movie roles are bringing more attention to the martial art.
2. Left Jab
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The left jab is the primary Muay Thai attack. It is a quick, simple yet effective attack.
To perform the jab you shoot your left hand straight out in a quick fluid motion towards your opponent. You always want to keep a slight bend in your arm to avoid hyper extending it, and you want to make sure you turn your wrist so the knuckles are parallel with the floor as the punch extends. Make sure as you jab to keep your chin down and avoid throwing your weight forward.
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The left jab is the primary Muay Thai attack. It is a quick, simple yet effective attack.
To perform the jab you shoot your left hand straight out in a quick fluid motion towards your opponent. You always want to keep a slight bend in your arm to avoid hyper extending it, and you want to make sure you turn your wrist so the knuckles are parallel with the floor as the punch extends. Make sure as you jab to keep your chin down and avoid throwing your weight forward.
3. Right Cross
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The right cross comes from the rear hand which is the power hand. The way to generate power is to turn on your hips as you throw the punch. Without turning the hips the punch is all arm and becomes weak. As you turn your hips and pivot on the ball of your back foot you extend your arm and turn your wrist to deliver the punch. An important tip when throwing the hook is to make sure you do not throw a big wide Hollywood hook, as it is easy to see it coming. Like with the jab it is important not to throw your weight forward and lose your balance with this attack. When throwing the Cross always keep the left hand up near your face for defense.
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The right cross comes from the rear hand which is the power hand. The way to generate power is to turn on your hips as you throw the punch. Without turning the hips the punch is all arm and becomes weak. As you turn your hips and pivot on the ball of your back foot you extend your arm and turn your wrist to deliver the punch. An important tip when throwing the hook is to make sure you do not throw a big wide Hollywood hook, as it is easy to see it coming. Like with the jab it is important not to throw your weight forward and lose your balance with this attack. When throwing the Cross always keep the left hand up near your face for defense.
4. Left Hook
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The left hook is the technique which naturally follows after a Jab Cross combo. Like with the cross to generate power with the hook you need to pivot on your hips to the right while bringing the arm out in a hooking motion. The arm should be kept on a 90 degree angle when throwing the punch. The hook is a short ranged attack in which you need to be close to your opponent to throw.
----------------------
The left hook is the technique which naturally follows after a Jab Cross combo. Like with the cross to generate power with the hook you need to pivot on your hips to the right while bringing the arm out in a hooking motion. The arm should be kept on a 90 degree angle when throwing the punch. The hook is a short ranged attack in which you need to be close to your opponent to throw.
5. Uppercut
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The uppercut requires the use of the hip as well. The uppercut is a very short ranged attack where you pivot your hips and bring your arm straight up towards your opponent. The uppercut is a close but powerful attack. Important points for an uppercut are to not bring your arm down too far before you throw the attack, this wind up is not effective and easy to spot.
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The uppercut requires the use of the hip as well. The uppercut is a very short ranged attack where you pivot your hips and bring your arm straight up towards your opponent. The uppercut is a close but powerful attack. Important points for an uppercut are to not bring your arm down too far before you throw the attack, this wind up is not effective and easy to spot.
6. Elbow
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The elbow is a very short and devastating weapon. With the elbow you begin with your arm raised but bent at the elbow, you then you bring it down on a 45 degree angle in a slicing motion while pivoting your hip for power. The elbow should be treated as if it were a samurai sword in which a downward angled slice causes the most damage.
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The elbow is a very short and devastating weapon. With the elbow you begin with your arm raised but bent at the elbow, you then you bring it down on a 45 degree angle in a slicing motion while pivoting your hip for power. The elbow should be treated as if it were a samurai sword in which a downward angled slice causes the most damage.
7. Knee
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With a knee attack instead of pivoting on your hips like with most attacks, you must thrust your hips forward in order to generate the most power. With a knee the leg is tucked in and the toes are pointed down while the knee is thrust forward and upwards and the body is leaned backwards. The hands must be kept up by your head to keep yourself defended.
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With a knee attack instead of pivoting on your hips like with most attacks, you must thrust your hips forward in order to generate the most power. With a knee the leg is tucked in and the toes are pointed down while the knee is thrust forward and upwards and the body is leaned backwards. The hands must be kept up by your head to keep yourself defended.
8. Swing Kick
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The post popular kick in Thai kickboxing is the Thai Swing kick. This technique begins with a small step on a 45 degree angle with your front foot. As you step you pivot your hips and swing your right arm down and back to generate momentum. As you kick your body is completely turned in a circle. In this kick you are actually hitting with your shin rather than your foot which is a lot more powerful.
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The post popular kick in Thai kickboxing is the Thai Swing kick. This technique begins with a small step on a 45 degree angle with your front foot. As you step you pivot your hips and swing your right arm down and back to generate momentum. As you kick your body is completely turned in a circle. In this kick you are actually hitting with your shin rather than your foot which is a lot more powerful.
9. Push Kick
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The push kick begins by bringing your leg straight up while thrusting your hips forward then shooting your leg out in a pushing motion. It is important to note the kick is not done in a snapping motion like other martial arts, but is pushed out towards your opponent. The kick is performed with the ball of the foot. This kick can be used either as an attack to hit your opponent or a defensive technique to stop an opponent from advancing.
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The push kick begins by bringing your leg straight up while thrusting your hips forward then shooting your leg out in a pushing motion. It is important to note the kick is not done in a snapping motion like other martial arts, but is pushed out towards your opponent. The kick is performed with the ball of the foot. This kick can be used either as an attack to hit your opponent or a defensive technique to stop an opponent from advancing.
note: The above pictures were taken from the video tutorials created by the owner of my gym found on YouTube here:
http://www.youtube.com/results?search_query=tkmt
That covers it for the basic moves of Muay Thai. There are a lot more attacks and defensive techniques to learn but they are beyond the scope of this guide.
So if you’re looking for a more superior form of workout than your typical gym, with fun and energetic classes then Muay Thai would defiantly be worth checking out. To check out the website for my Muay Thai gym, located in the heart of Toronto in Ontario, Canada click the following link. http://www.tkmt.ca
I hope you have enjoyed this guide and it has sparked an interest in you to check out Muay Thai, and reap all the benefits learning such a martial art can provide.
Guide By: Devin Licastro
Email Address: DLicastro@gmail.com
Website: http://www.tkmt.ca
http://www.youtube.com/results?search_query=tkmt
That covers it for the basic moves of Muay Thai. There are a lot more attacks and defensive techniques to learn but they are beyond the scope of this guide.
So if you’re looking for a more superior form of workout than your typical gym, with fun and energetic classes then Muay Thai would defiantly be worth checking out. To check out the website for my Muay Thai gym, located in the heart of Toronto in Ontario, Canada click the following link. http://www.tkmt.ca
I hope you have enjoyed this guide and it has sparked an interest in you to check out Muay Thai, and reap all the benefits learning such a martial art can provide.
Guide By: Devin Licastro
Email Address: DLicastro@gmail.com
Website: http://www.tkmt.ca
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