Effective Muay Thai workouts and training plans


Muay Thai workouts and training drills


Bruce Lee once famously stated: "There are no limits. There are only plateaus, and you must not stay there, you must go beyond them"

Muay Thai is designed to promote the level of fitness required for ring competition. That demands a lot of commitment from fighters but also offers a great reward in a shape of increased strenth and stamina. You have to push yourself both physically and mentally to a new level of fitness.

In Muay Thai most of the exercising is done within a group. Training with a team is more effective than solo workouts. A healthy competition helps to push yourself to train harder.



Muay Thai workouts can be divided into 3 major categories:


  • Thai pad training: which is designed to practise combinations of kick and punches with your sparring partner.

    Thai pad drills are also helpful to build up stamina by doing high volume sets of kicks and punches that needs to be completed in a limited time.
  • Heavy bag drills: which are practised solo. It includes sets of combinations practised with heavy bag and banana bag.

Muay Thai workouts: Thai pad drills


  • Kicking drills designed to increase the speed, power and accuracy of your kicks. Usually it consists of a set of 10-100 fast kicks for each leg that needs to be completed as fast as possible.

    Different version of this exercise requires practitioner to throw as many kicks as possible in one minute. This type of training mainly builds up stamina but it also increases power and accuracy of kicks.

    With Thai pads you can also practise combinations.
    A few examples of training combos:

    • Jab + cross + left uppercut
    • Switch kick + cross + left hook + roundhouse kick
    • jab + jab + cross + left knee
    • jab+right uppercut+left hook+cross


    Read more about about Muay Thai combinations


Muay Thai workouts: Heavy bag drills


Which includes a set of simple 3-count and 4-count combinations practised with a heavy bag.

Move around a bag and strikes from different angles. Mix up different types of strikes: kicks, punches, knee and elbow strikes. Keep changing your pace and a distance from the bag. Try out those combos:
  • Jab + cross + liver hook
  • Jab + cross + switch kick
  • Jab + cross + hook + right elbow strike

Get more heavy bag combinations.


Bodyweight workouts:


  • Explosive push ups: builds up explosive power and strength with those simple and effective bodyweight workout routines. Different types of push-ups are focused on different groups of muscles:

    • Wide grip push-ups: for bigger chest
    • T push-ups: for chest and shoulders
    • Staggered push-ups: for triceps, shoulders and abs
    • Diamond push-ups: for stronger triceps musles

    Read more about different type of push-ups and what are they good for: Types of push-ups


    • Overhand pull ups: great for building up your shoulder and back muscles. This type of exercise also put a lot of pressure on forearm and triceps muscles.
    • Chin-ups are great for building up your biceps
    • Dips: an effective workout for stronger arms and triceps
    • Burpees: full body exercise that improves strength and body conditioning


    • running: nothing else improves your stamina as good as running.
    • rope jumping: it increases your stamina and improves your footwork and body coordination.

    Read more about Bodyweight workout routines

    And, last but not least, the most effective exercise of them all is a full power sparring
    It improves virtually every aspect of your physical performance and helps you to shine in the ring.



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