WorldchampionArminMatlidemonstratestheKhowLoy(flyingkneetechnique)

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PLEASENOTE:Thecreatorsandpublishersofthisbookdisclaimanyliabilitiesforlossinconnectionwithfollowinganyofthepractices,exercises,andadvicecontainedherein.Toreducethechanceofinjuryoranyotherharm,thereadershouldconsultaprofessionalbeforeundertakingthisoranyothermartialarts,movement,meditativearts,health,orexerciseprogram.Theinstructionsandadviceprintedinthisbookarenotinanywayintendedasasubstituteformedical,mental,oremotionalcounselingwithalicensedphysicianorhealthcareprovider.

TheLibraryofCongresshascatalogedtheprintededitionasfollows:

Delp,Christoph,1974-MuayThaitrainingexercises:theultimateguidetofitness,strength,andfightpreparation/ChristophDelp.pagescmISBN978-1-58394-657-21.MuayThai.I.Title.GV1127.T45.D482013796.815—dc23

2013008225

v3.1

Contents

CoverTitlePageCopyright

PrefaceAcknowledgmentsAbouttheBookSeries

Chapter1:TrainingBackground1.FactsWorthKnowingaboutTraining2.TheSpiritofaThaiBoxer3.TrainingPlans4.TrainingDocumentation5.PreparingforaCompetitiveCareer6.DevelopingTechnicalSkills

Chapter2:EffectiveTraining1.Basics2.Warm-UpPhase3.MainTechniquesTraining4.Cooling-DownPhase5.Regeneration6.Nutrition7.SelectingYourWeightClass

Chapter3:SoloTraining1.Background2.BasicTechniques3.StretchingandLoosening4.StaminaTraining5.StrengthTraining6.Workouts

Chapter4:Techniques1.IntroductiontoTechniques2.Combinations3.CounterTechniques4.MisleadingtheOpponent

Chapter5:TrainingPlans1.Basics2.TrainingPlansforBeginners3.TrainingPlansforAmateurs4.TrainingPlansofProfessionalAthletesBooksandDVDsbyChristophDelpOnlineResourcesTheBookTeamOtherResources

IPreface

startedkickboxingatafairlyyoungage.Inthecourseofmytrainingback home I got the impression that I was missing much of thetechniquesandtrainingmethodsaswellastheculturalaspectsofMuayThai.That iswhy Idecided in1995 to travel toThailandand to learnMuay Thai like the Thai athletes do, starting from scratch. Mydestinationwas thenortheastofThailand,as Ihadheard that thebestThai fighters come from there. I received a friendly welcome at theDeycha Gym in Maha Sarakham, where I lived and trained with theathletes in the gym for somemonths. There I had the opportunity toundertake a very intensive study of the sportwith the trainersMasterDeycha,SakniponPitakvarin,andKenpetLuksulam.Itooknotesofmyexperiences in training, the execution of techniques, and the trainingmethodology. In the process I developed my first book, Muay Thai:Kampf und Selbstverteidigung (1997). I am very happy to say that myfriendlyrelationswiththiscampcontinuetothisday.DuetomyenthusiasmforMuayThai,IstartedtravellingtoThailand

fortrainingafewmonthseachyear.InthefollowingyearsItrainedatgymsintheprovincesMahaSarakham,Buriram,SuratThani,Bangkok,andChonburi.InthecourseofmytravelsIwasluckytobecoachedbythe legendary fighter Apideh Sit Hiran for a number of weeks. Mycontinued interest inMuayThai ledme tomanageaMuayThai campfor some time, and I decided to spend as much time in Thailand aspossible.Iwrotenumerousbooksonmyexperiences in training,whichso far

have been published in German, English, Greek, Portuguese, andSpanish. I also produced aDVD series inwhich someof the best Thaiathletes introduce a comprehensive range of techniques and trainingexercises.Ofcourse,IamverygratefulfortheassistanceandsupportIreceivedfromtrainersandathletes inthepreparationofmybooksandDVDs.

This book is the result of a desire to introduce training in detail: toshow how the best Thai athletes plan their training sessions and howthey adapt them to their individual requirements with the aim ofdeveloping outstanding skills and maximum performance potential. Ialso showhow thosewho are unable to train in a club canplan theirowneffectivetrainingprogram.IwishyouapleasanttimereadingthisbookandhopeyouenjoyMuayThaitrainingasmuchas Ido. Ifyouare interestedinconductingyourtraininginThailand,youcancontactme.Iamplanningtoopenanewgym with my trainers, and you are certainly welcome to visit. Moredetailsonthegymcanbefoundatwww.christophdelp.com.More information on Muay Thai can be found on the web atwww.muaythaibook.com, www.muaythaidvd.com,www.youtube.com/muaythaidvd, www.facebook.com/muaythaidvd,andwww.facebook.com/muaythaibooks.

BangkokAugust2012

MAcknowledgments

y sincere thanks to all thosewhohavehelped inwriting thisbook, particularly my family, Master Deycha, Oliver Glatow, Hans-Eckhard Glatow, Taweesak Baoseehai, Ratchanu Jintanayong,Nopphadol Viwatkamolwat, Khru Khunsap, Khru Pit, Mister Pong,Apideh Sit Hiran, Menny Ossi, Thomas Letté, Richard Delp, and theactingathletesNonsai,Saiyok,Kem,andArmin.Manythanksalsotomytrainers:MasterDeycha,ApidehSitHiran,KhruKhunsap,MasterChalee,Raweesak,MasterK,MasterWee,MasterNoi,andMasterGong.

Theauthor(thirdfromleft)withTaweesak,Saiyok,Sanghai,Rit,andDanthai.

Muay Thai, also known as Thai boxing, is a martial art thatgradually developed over many centuries. Muay Thai wasoriginallytrainedintoassertoneselfinrealfightsituations.Inthecourse of timeMuay Thai also became popular as a competitivesportatfairs,whichbothgaveathletestheopportunitytotesttheirskills and provided entertainment for the audience. Today,MuayThai is practiced as a competitive sport, for fitness, and for self-defense.Muay Thai competitions are a spectacular sight and are

extremely intensive. Fighters attack each other to full physicalexhaustionwith fists, elbows, kicking, and knee techniques. Thaiboxers generally have had excellent technical training, and theirbodies have been trained to become muscular, high-performanceinstruments.To succeed at a competitive level, a Thai boxer requires a

perfectlytrainedbody.Thatistheunderlyingreasonwhyexcellent

training programs were developed for the fighter’s fitness.Nowadays, fitness-oriented athletes also like to use this specifictrainingtoimprovetheirphysicalshape.

TAbouttheBookSeries

his series is made up of three books:Muay Thai Basics (2005),MuayThaiCounterTechniques (2013), andMuayThaiTrainingExercises(2013).Intheseriesyouwillbecomeacquaintedwithallthedetailsyouneed to know for effectively learning Muay Thai—be it training forfitnessorforcompetition.ThetechniquesarepresentedbysomeofthebestThai fighters, demonstrating their individual skills.Whenworkingout the training plans, we were also able also draw on the richexperienceofrenownedThaitrainers.The first two books in this series,Muay Thai Basics andMuay Thai

CounterTechniques,dealprimarilywithattackingtechniquesanddefenseand counter techniques. This book is specifically focused on training.Youwilllearntrainingbasics,elementsofpropertraining,andtrainingplansaswellascombinations, feints,and favoritecountersof theThaiboxingsuperstarsSaiyokandKem.

Armin,Kem,Saiyok,andNonsai.

ThebookwillshowyouhowtodevelopintoanadvancedThaiboxer.Initially, it will give you an overview of training basics, aims, andmotivation.Thesecondsectioncontainsdetailsonthetrainingroutine.Two World Champions, Saiyok and Kem, introduce their personaltrainingstylesandgivesomeadvice.The section on solo training will show you how to plan effectivetrainingonyourown,whetheryouareaThaiboxeractiveinacluborafitness-orientedathletetrainingathome.In the technical section you will first be introduced to attackingtechniques that can be used in shadowboxing, punching bag, and padtraining.SaiyokandKemthenshowtheirbestcounters.FeintsalsoplayanimportantroleinMuayThai—traininthesetechniquestocatchyouropponentbysurpriseandtolauncheffectivecounters.Sectionfiveofferstrainingplansforallperformancelevels:beginners,amateur athletes, and professional Thai boxers can all study thesuggestedplansandtailorthemtotheirindividualrequirements.Letyourselfbe inspiredby trainingmethodsand techniquesusedby

someofthebestThaifighters.Usethetrainingplansandtechniquestodevelopyourself intoanoutstandingThaiboxer.Have funandsuccesswithyourtraining!

Christophshowsthehighkick.

ApowerfulroundkickfromNonsaiSorSanyakorn.

SaiyokPumphanmuang/WindysporttrainswithKhruPit(MuayThaiPlazaGym,2012).

1.FactsWorthKnowingaboutTrainingThefightersinMuayThaifascinateaudienceswithspectaculardisplays.Theyattackeachotherforfiveroundswithoutstandingathleticismandastrongwilltosucceed,encouragedbythecheeringcrowds.Thaiboxersmust undergo long and extremely intensive training before they canparticipate in competitions. They must have studied a variety ofattacking techniques to perfection and must master a repertoire ofdefenseandcountertechniquesagainstalloftheopponent’sattacks.Ofutmost importance iscomplete training inall facetsofphysical fitness,asonlythoroughlypreparedathletescansucceedincompetition.Shouldan opponent detect any weak spots, these will be attacked withoutmercy.Intensive training is required to reach the levelofa topathlete.The

practitioner’s lifestylemust alsobe adapted to the requirements of themartialart.Withtherighttraining,though,ayoungathletewillhavenoobstacle to emulating the best athletes of Muay Thai. Thai boxingtrainingisalsoanexcellentmeansforafitness-orientedathletetogetinshape.Stamina,power,agility,andcoordinationareintensivelyworkedandimproved.Thetrainingisfun,helpstopromoteself-confidence,andreducesaggression.Itisalsoveryusefulasaformofself-defense.MuayThaiisconsideredthemosteffectivemethodofuprightfightingandself-defense.The best possible training plan depends on your goals for training,

motivation, and performance level. This is why the training differssomewhatamongindividuals.Toachievethebestresultsintraining,you

must train consciously,meaning that youmust clearly remember yourgoals in training time and again as well as how you want to achievethem. If you train without clear goals and don’t question yourachievementatregularintervals,youwillhardlyseeanyimprovement,willplateauinyourperformance,andwilllosemotivation.This book showsways for any Thai boxer to succeed. Regardless ofwhetheryouconductyourowntrainingathomeorasasupplementtoclubtraining,thisbookwillteachyoutheessentialsoftraining.Youwillfind frequent references to the basics followed by inspirationaldescriptions of how current world champions succeeded in reachingtheirfantasticlevelofperformance.

TrainingasaFitness-OrientedAthleteTobeabletoachievecontinuousperformanceimprovementasafitness-orientedathleteinMuayThai,itisnecessarytohavetwoorthreeMuayThai training sessions per week. At times you may not be able to fitthese into your schedule. If not, try to conduct at least one trainingsession per week. That way, your body will not completely lose therhythmoftrainingandwillbepreparedtoresumemoreintensetraininglateron.Thisisalsoimportantbecauseofthegreaterriskofinjurydueto increased training, for example to the ligamentsof the footand thekneejoints.Whether you do additional fitness training or not depends on yourphysicalgoals.AdditionaltrainingcanbehelpfulforMuayThai,butit’snotabsolutelynecessary.

NantrainswithChristoph.

TrainingasanAmateurAthleteIfyouplantoentercompetitionsasanamateur,yourtechnicalskillsintheareasofattack,defense,andcountersmustbeproperlydeveloped.To do this, it is recommended that you plan three to five trainingsessions per week. Your physical performance must also be up to thedemands of competition, which means it is sensible and frequentlynecessary toconductadditional trainingsessions in theareasof fitnessandstamina.Asa competitiveathleteyouhave to start in theappropriateweightclass,whichmaymeanthatyouhavetolosebodyfat.Whetheryouhaveto adapt or changewhat you eat depends on your percentage of bodyfat.

TrainingasaProfessionalAthleteProfessionalathletesmustadapttheirdailyroutinesothattheycantrain

withtheintensityrequiredfortheambitiousobjectivesofaprofessional.Thaiboxerswhohave succeeded in earning their livingwith the sporthave the opportunity to conduct two training sessions per day and toregeneratetheirbodiesonashortmiddaybreak.Inthisway,martialartandfitnesstrainingsessionscanbeintegratedinanoptimummanner.Ifa Thai boxer also pursues another profession, however, the trainingsessionsmustbeshorter,becarriedoutathigher intensity,andshouldbespecificallytailoredtotheathlete’srequirements.Professional athletes have no general fixed program, as each

individualhas specific training requirements, and their training shouldbestructuredaroundpreparingforupcomingcompetitions.Butthereisvalueinorientation,andyouwillfindguidanceforitinthisbook.

2.TheSpiritofaThaiBoxerTobecomeasuccessfulThaiboxer,youmustfocusonyourtarget.Thisappliestostandardtrainingasmuchasforpreparingforacompetition.It includesmental, physical, and technical preparation. This bookwillshowyoumanywaystoorganize,question,andimproveyourtraining.Study the following characteristics of successful Thai boxers andcomparethemwithyourown.WorkonyourselftodevelopintoagreatThaiboxer.

VisionFirstofall,youmustenvisionyourselfasaThaiboxer.Avisionorgreatdesire is different for each Thai boxer. Muay Thai offers us a largenumber of possibilities—a magnificent athletic body, a competitivecareerallthewayuptobecomingachampion,andeventhechancetoearnmoney as a competitive athlete, trainer, or manager. Other Thaiboxers train with the goal of enhancing their self-confidence andreducingtheiraggressionorstress.ForsomeindividualsMuayThaiisanindispensable part of their lives and becomes their fundamentalapproachtolife.Onceyoucometoknowandunderstandyourvision, try tovisualize

yourobjectivesindetail.Becomeawareofwhatyourlifewilllooklike

afteryouhavereachedyourmaingoal.Trytovisualizewhatyouhavetodotobringyourgoalintoreality.Thebetteryouareabletovisualizeyourgoal,thebetteryoucanorganizeyourpathintherightdirection.

CourageExtraordinarygoalsrequirecourage.Youmustbepreparedtofindnewwaysofdoingthingsandtochangeyourhabits.Youcan’trelyonothersorhopethattheywillbeonthesamepath.OnlywhenyoupursueyourownpathcanyouattainthesuccessyoudesireasaThaiboxer.The filmChokDee is based on part of the life of the French fighterDida, who went to Thailand without much money and no specificknowledgeastowhattoexpect;heeventuallysucceededasafighter.Atthat time the gyms in Thailand did not have the experience nor theinterest to train foreign fighters,whichmeans that his careermust beconsideredspecialandwasonlyachievedbyafewathletes.DannyBilleandRamonDekkershouldalsobementioned,astheywerepreparedtocompete unconditionally and without any restrictions against the bestThaifightersintheirweightclass.

ConcentrationTobeabletoreachyourgreatgoalinMuayThai,youmustconcentratecompletely on achievement. There are many distractions on the way;you must be aware of them and avoid them. As an example, it isabsolutely indispensable for a fighter to concentrate completely onpreparation for a fight. It’s necessary to explain your plans to yourfamily to gain their understanding, so that you don’t have to waste

valuableenergyinconflictandnegotiation.TheThaiboxingsuperstarSaiyokPumphanmuanghadthechance to

return as a competitive fighter after about a year away fromcompetition. He concentrated completely on this opportunity, and hisfamily supported him with their understanding; he succeeded in notlosingasinglefightinthesubsequentfouryears.

AflyingkickfromArminWindysport.

AmbitionNo Thai boxerwill succeedwithout the necessary ambition. It can bedeveloped in many ways, and the more focused you are on yourmotivationandtheambitionitdevelops,themoreyoucanfocusonyourcareerasaThaiboxer.Some preconditions can’t be changed and must be accepted. Some

Thai boxers are fortunate to have extraordinary talent and to learntechnicalskillsquickly,ortohaveanextraordinaryperformancelevelin

areas of fitness, such as physical strength, speed, and stamina. OtherThaiboxersare superblypromotedbyanespeciallygood trainer. Still,without the necessary ambition, a successful Thai boxing career isimpossible. If you faceadifficult startingpoint, keep inmind that theattainment of your goalmay take quite some time. The ambition youdevelop, however, will pay long-term dividends. For example, in acompetition, your ambitionmight allow you tomake onemovemorethanyouropponent,whichmightprovetobethedecisiveadvantage.TerdkiatSitteppetiakwasoneofMuayThai’ssuperstarsinthe1990s

andwas considered one of theworld’s best fighters for years.Hewasknown to trainmostlybyhimself inhishomeprovince, andhe joinedlarger training groups in Bangkok only for short periods. Only by hisoverpoweringambitionandclearvisionofhisobjectiveswasheabletoachievehisextraordinarylevelofperformance.

StaminaBeawarethatitcantakealongtimeforyoutosucceedinreachingyourgoal.Forexample,abeginnerwillonlybeable tobecomeachampionafteryearsofintensivetraining.Thereforeitmakessensetodivideyourgoal into a number of smaller goals. Youwill experiencephaseswhenyoufeelthatyouaren’tmakingprogress.Atthatpointit’simportantnottogiveuporneglectyour training,andnot to lose sightofyourgoal.Keepat itandworkonyourdream.Themoredifficult it is to reachagoal, the more satisfied you will be with your success. Rebuildingstaminaisespeciallyimportantafterbeinginjured.Youshouldalsonotdespairafterlosingamatch,butlearnfromyourmistakesandimprovethatway.Present-day Thai superstar Kem Sitsongpeenong stopped fighting for

one year after his first loss and continued his daily training inprofessional conditions. After that year he was ready for his athleticcareer, andat thatpointhe started toearnhis livingasaprofessionalathlete.

DisciplineWithoutthenecessarydiscipline,nogreatgoalcanbeachievedinMuayThai.It’snotcrucialtotrainintensivelyfromtimetotime;itiscrucialto

increaseyourtrainingloadcontinuallyinanappropriatemanner.SkilledThaiboxersdonotdevelopaftera fewweeksof intensive trainingbutthroughcontinuouseffort.Ashortperiodofmoreintensivetraining,forinstanceseveralweeksataThaitrainingcamp,canbehelpful.Whatisdecisive,however,isthatyourtrainingcontinuesatregularintervals.The best Thai athletes reflect on their years of disciplined andintensivedailytraining.Onlyinthatwayhavetheybeenabletoreachtheirhighlevelofperformance.

Self-ConfidenceYoumustfirmlybelieveinthesuccessfuleffectofyourtraining.Don’tbeunsettled by other people’s opinions, and don’tmove away from yourobjectives and your path as a Thai boxer. Be convinced that you canreachyourgoalandgiveyourbestalongtheway.Thisisalsoextremelyimportantinacompetition,becausetheknowledgeofyourownstrengthwillgiveyouthenecessaryself-confidence.ThelegendaryThaifighterKaoklaicompetedinJapanwithanofficialweight of about 175 pounds against the world’s best heavyweightfighters,andhewon.Hisopponentshadanadvantageoftwelveinchesin height and eighty-five pounds in weight. Only a few peopleconsideredthistobepossible,butKaoklaifirmlybelievedinhimselfandinhisfightstrategy,andhewassuccessful.

RespectYoushouldbeaware thatyoucanonly reachyourobjectives inMuayThai with the help of a trainer, a training group, family, and friends.RespectisafundamentalcharacteristicofaMuayThaifighter.Youmustalsopayrespecttoyouropponentinacompetitionasit’sonlypossibletoreachyourathleticobjectives,afterall,throughanopponent.Bearinmind that your opponent went through similar rigorous training inpreparation for the fight.This iswhyyouoftenseea friendlyembracebetweentheathletesafterahardfight.InMuayThai youwill notice timeand againhowmuch respect thefighters have for each other. You can also see how many Muay Thaifighters,used tocompeting intensivelyagainstoneother,havebecomegoodfriends.

TheWilltoSacrificeTo be successful as a Thai boxer with competitive ambitions, it isnecessary tomakesacrifices inotheraspectsofyour life.Forexample,youcan’tbeexpectedtobeasuccessfulathleteoveranextendedperiodifyouregularlyindulgeinlongnightsofpartyinganddrinking.Ayoungbodyisindeedabletocopebetterwithsuchstrain,butstartingfromtheageofthirty,aheavytrainingloadandnightlifecontradicteachother.Thai boxers aremore prone to injury if the body has beenmistreatedover the years with too much alcohol and too little regeneration. Ahealthylifestyleputsthebodyinapositiontotoleratesomeadditionalyearsofintensivetraining.With respect to eatinghabits, anappropriatediet andmaintainingaconstantbodyweightclosetoyouroptimumfightweightareimportant.IfaThaiboxeralwayshastolosealotofweightbeforeafight,itwillbeanadditionalintensivestrainonthebody.

TheWilltoLearnAthletes who are convinced of their skills andwho are not willing totake onnew techniques andpossible improvements lose the chance tomake the best of their training. For a successful career inMuay Thai,havingthewilltolearnandtoquestionyourselfisfundamental.ThegreatsuccessofthetraininggroupatMuayThaiPlazainBangkokisduetotheathletescomparingtheirtrainingskillswiththoseofforeignathletes during their stays abroad. They discuss the experiences theyhavehadandaddinterestingfindingstotheirtraining.

ModestyAgreatThaiboxerisalsocharacterizedbymodesty.Itisarealpleasuregetting to know former top athletes who are friendly, polite, andreserved.ThephysicalsuperioritygainedthroughMuayThaishouldbeused for the benefit of fellow beings and not as an advantage overothers. Modesty does not mean, however, accepting exploitation.ProfessionalMuayThaiisameanstoearnmoney,andthusitattractsavarietyofshadycharacters,forinstancetrainerswithoutexperienceandunscrupulous agents andmanagers. Youmust always be cautious andguardedandkeepfocusedonyourgoals.

FormanyfollowersofMuayThai,ApidehSitHiran(right)wasnotonlythebestfighterofalltimebutalsoa

specialindividual.Hewasknownforhismodestyandpolitetreatmentofhisfellowhumanbeings.Eveninold

agehecontinuedtrainingandenthusiasticallypromotedhisstudents.

AnInterviewwithKem

Kem Sitsongpeenong is currently one of the best-known ThaiboxersandisperhapsthemostpopularboxerinThailand.HeholdsanumberofThaiandWorldChampiontitles.In2011hewontheThai Fight Tournament, which was extensively covered on Thaitelevision. Since then, Kem has also enjoyed the admiration ofmanyThaiswhohadnopreviousinterestinMuayThai.

Kem has an excellent basic technique, fightswith deliberation,and is always prepared for the opportunity to use a knockouttechnique. He tries to avoid being maneuvered into a defensivepositionandusesmanydirectcounter techniqueswiththeaimofhitting his opponent first.His opponents are particularlywary ofhis elbow techniques,whichhave led to the abrupt end ofmanyfights in the past. This interview was conducted in Bangkok in2012.

ChristophDelp:Wheredidyougrowup,andhowdidyoustarttraining?Kem Sitsongpeenong: I spent the first years of my life in MahaSarakhamProvince[inthenortheast].ThenIfollowedmyfathertoBangkok because he was working there. Even before I got toBangkok, I had always been fascinated byMuay Thai.My fatherknewthisandbroughtmetoacampfortraining.

WhatdoesMuayThaimeanforyou?MuayThaiisanimportantlifeexperienceforme,andit’salsomyprofession,whichprovidesmyincome.

Whendidyoustarttraining?Whatwasyourfirstprofessionalfightlike,andhowdidyourcareerdevelop?Istartedmyregulartrainingattheageofthirteen.InmyfirstfightI lacked a lot of skill, and I lost. My opponent advised me toincreasemytraining.ThefollowingyearIconcentratedondiligenttraining,andIdidn’tcompeteinanyfights.ThenIwaspreparedtostartmy competitive career.Aftermy first ten fights, Imoved totheSorPloenjitCamp.

Who has had the greatest influence on your competitive

career?Kaensak Sor Ploenjit was very important for my athleticdevelopment. As a young boxer hewas a shining rolemodel forme,andhe still is today.Hehasgood techniques,he’sphysicallystrong, and he’s able to read a fight situation. I watched histrainingtolearnanddevelopsimilarskills.

Whatwereyourexperiencesabroad?Whatwasyourfirstfightagainstaforeignerlike?The trips abroad were really interesting. I speak some English,whichhelpsa lot. I lovemyhomecountry,Thailand,verymuch,which iswhy I feelmost comfortable here.My first fight abroadwasinSuriname.Iwasverytiredafterthelongjourney,andIhadtoshedconsiderableweight tobeablecompete in the145-poundweightclass,whichIhadagreedto.Istillwon.

WhatisdifferentaboutfightingaforeignerratherthanaThai?To fight a Thai athlete, I have to prepare myself with intensivetraining, particularly concentrating on knee techniques andclinching. Foreign fighters are physically strong, but sometimesthey are concerned about technical skills, particularly elbowtechniques,andaresomewhatnervousintheirfights.

WhatdoesthefutureholdinMuayThaiandinyourlife?IwillcompeteinsomemoreimportantcompetitionsbeforeIfinishmy athletic career. In two or three years I would like to be inchargeof agymalongwithmymanager.This could certainlybeabroad.IhaveboughtafewapartmentsthatIrentout.Ialsoplantoopenasmallsupermarketinthatbuilding.

Whatisimportantinbecomingasuccessfulfighter?

To improve, youhave to be full of energy, always keep training,andbeopen tonewdevelopments.Nevercastanydoubtonyourgoalsordeviatefromthem.ItisalsoveryimportanttohavearolemodelinMuayThai,likeKaensakisforme,andtofollowhimandimitatehisstyle.

Would you like to say a few words to your fans and thereadersofthisbook?Iwouldverymuchliketothankallmyfanswhofollowmyfights.Iwill alwaysdomybest.To the readers, I advise you to read thisbookcarefully,asitwillbeagreathelpinyourtraining.IwishallthereadersofthisbookmuchsuccessinMuayThai.

3.TrainingPlansAnyphysicallyhealthypersoncangrowintoacompetentThaiboxerbystickingtoasensibletrainingplan.Todothis,youhavetokeepinmindyour goals, your trainingprogram, regeneration, andnutrition. If yourtrainingprogramseemsexcessive,keep inmindhowmotivating itwillbe to achieve your training goals and see clearly recognizableimprovementinyourperformance.

ClearObjectivesFirst, assess your physical condition and performance level. ThinkthroughclearlywhatyouwanttoachievewithThaiboxingtrainingtodetermineyourtraininggoals.Cleargoalsareaprerequisitetostartingand continuing your training. If you stay aware of your goals andconcentrate on implementing them, you will soon achieve distinctsuccess.Forexample,youcanlearnsometechniquesandinsixmonthssignificantlyimproveyourphysicalcondition.

Performance-FocusedTrainingIt’simportanttotrainwithaweeklyplanandatanintensitylevelthatisin line with your performance level. This kind of planned trainingprovidesthebestresults.Forexample,youcansetthenumberofweeklyMuay Thai training sessions and the frequency of additional fitnesssessions.Youcanchangetheorganizationofyourtrainingsessionsinaclub training environment in that you can make changes with theagreementofyourtrainer ifyoufeel that thedemandsaretoo littleortoomuch.Use theprograms introduced in section5belowasguide toorganizingyourtraining.

RegenerationandAppropriateDietYour performance will improve by stimulating your body with anincreasing trainingregimen.Afterphysicalexertion,youneedarest inordertoregenerate,sothatyourbodycanproducebetterresultsinthenexttrainingsession.Rapidregenerationalsorequiressufficientsleep.Aruleofthumbisthatyoushouldsleepanhourlongerthanyouusuallyneedwhenyou’renottraining.Inthisbookyouwillalsolearnaboutyourdietasanathleteandhow

youcanreduceyourbodyfat(seesection7inchapter2).Asamatterofprincipleit’snotnecessarytoworrytoomuchaboutyourdietaslongasyouadheretotheimportantdietaryprinciplesintroducedinchapter2.If you have deficiencies in your nutrition, you will be more prone toinjuryandwillbeunabletosummonyourbestperformance.

ImportantTips:SuccessfulTraining

Usethefollowingprinciplesforsuccessfultraining:Setgoalsforyourself.Giveityourbesteffort.Learnfromyourrolemodels.Questionyourtrainingprogram.Findnewwaysofdoingthings.Believeinyourselfandinyoursuccess.

WorldchampionsandpresentersoftheMuayThaiDVDseries:Jaochalam,Armin,Kem,andAntuan.

Bangkok,2011.

4.TrainingDocumentationOn yourway to realizing your goals inMuay Thai, I recommend thatyoukeeparecordofyourtraininginatrainingbook.Withthehelpofthebookyoucan followandmonitor thedevelopmentofyourathleticskillsoverthelongterm.ManyThaiboxersdon’tkeepdocumentationoftheirtrainingyet,butyoushoulduseallpossiblemeanstoachievethebest results in training. I kept a book duringmy training in camps innortheastThailandandrecorded the intensity,programs,and technicaldetails of my training. These notes turned out to be of great help inwritingmybooks.

ThetwochampionsSaiyokandNonsaiwhilesparring.

It’s best to start taking notes once you start training. After eachtraining session, you should gather the information you have on yourperformance.InMuayThai,takenoteofthefocusintechnicaltrainingand the number of rounds. For strength training, record the exercises,weights,sets,andrepeats,andforstaminatraining,keeparecordofthedistance covered, training time, and average heart rate. It alsomakessense to take notes on the prevailing framework of your training, asathletic performance is influenced by factors such as stress, nutrition,andsleep.Thesenoteswillbehelpfulinthefutureastheywillhelpyouseethereasonsforsuccessesor failures.Youwillalso learnfromtheserecords how your body reacts to changes in your training. Theinformationwillhelpyoutoorganizefuturetrainingprogramsinamoreeffectiveway.

Exampleoftrainingdocumentation.

I recommenda three-ringbinderasa trainingbookbecauseyoucanalwaysaddpages.Designyourtrainingbooktofityourneeds:youcancollect notes as simple bullet points or write longer descriptionsdescribing your day’s training. It’s important to deal intensively withyour training, always visualizing your goals and your programs, andthenreferringbacktoyournotestocheckonthem.Hardlyanyonewasthinking about conscious training plans fifteen years ago in Thailand,but today Muay Thai athletes use stretching exercises and vary theirstrength exercises while trainers discuss different training programs.MuayThaihasbecomeaninternationalsport,andifyouwanttobeonparwiththebestathletes,youhavetohavethebestpossibleindividualtrainingtailoredtoyourownneeds.

KemSitsongpeenongtrainstheroundkick.

5.PreparingforaCompetitiveCareerBasically, any healthy person can develop into a skilled Thai boxer.There are certain things you should do to prepare yourself, however,beforeyoucancompetesuccessfullyincompetitions.

PhysicalPerformanceMuay Thai competitorsmust have good bone structure and a resilientlocomotory system. The better your physical condition is, the easier itwillbetopursueasuccessfulathleticcareer.Thebodyofatopathletedevelops over years of intensive training. Energy, ambition, andperseverance are decisive for a Muay Thai career. Thai boxers mustoptimizetheirphysicalperformancestandard.ThisincludesstaminaandstrengthtraininginadditiontothetrainingthatisspecifictoMuayThaialongwithahealthylifestyle.

AppropriateFightWeightThe fight weight shouldn’t thwart a career. As an athlete you shouldcompetewithaminimumofbodyfat,asafullytrainedopponentofthesameweightwould otherwise have an advantage in strength. Up to 3percent of body fat can be lost in a month with training and anappropriatediet.

SelectingaTrainerSelecting a trainer and a school are extremely important for acompetitive career, because without a good technical school andappropriate training conditions, youwon’t be able to succeed in high-level competitions. If you train conscientiously and continueabsorbingnew knowledge, you can determine whether it’s necessary to changeyourtrainingregimenorpossiblychangeyourtrainer.

AgeIt is an advantage, but not of fundamental importance, to start MuayThaitrainingattheageoffifteentoeighteen.Manyathleteswhostartedtrainingwhentheywereolderhavestillbeenabletoenjoyinternationalsuccess. It is generally assumed that an athlete should be ready tocompeteincompetitionsaftertwoyearsofintensivetraining.

PlansforanAthleticCareerItisalsoextremelyimportanttoplanyourathleticcareerproperly.Ifthetask is takenonbyamanager,youmust first takeagood lookat thatperson’sbackgroundandkeepcontrolofthings.Amanagercanworkonaboxer’s career for the long termor could just be interested in short-termprofit.

BeliefinYourselfAs a Thai boxer, you must believe in yourself and never doubt yourgoals. If your trainer and your personal environment don’t offer thenecessary support, you can try otherways to realize your dream. It isimportanttogiveityourbestatalltimes.Asanathleteyouneverknowwhen your career will come to an end, as you could suffer a career-ending injury at any time. This happened tome, and Iwas unable tocontinuefightingincompetitions.Ifyoualwaysgiveyourbest,youwillbebetterprepared—shouldithappenthatway—toaccepttheunplannedendtoyourcompetitivecareer.

Nonsaitrainshispowerfulkicksonaheavybag.

WillIfyoudreamofbecomingatopathleteinMuayThaiandareconvincedofthepathyouhavetotaketodoit,youmuststickwithyourdecisionandnotbedissuadedbyothers.Don’tpostponeyourgoals to focusonotherpriorities.Youneverknowwhatdifficultiesmayariseinthefuturethatcouldmakeintensivetrainingimpossible.Atacertainage,thebodywillnotbepreparedtoconductintensivecompetitivetraining.Physicalwearandtearhappensdifferentlyfordifferentpeople,butfromtheageofthirty-fiveit’sverydifficulttotrainatthehighintensityrequiredforcompetition.

AnInterviewwithTrainerKhruPit

For ten years Khru Pit had a career as a professional fighter.He

competed in more than one hundred fights and won thechampionship of Ubon Province. He was known as a technicallyskilled fighterwithadeliberate fightstyle that includedavarietyofpushkicks. Inhis fightshestudiedhisopponent’sconductanddevelopedastrategytoexploithisopponent’sshortcomings.SometenyearsagohestartedworkingasatrainerinUbon,motivatedtousehisexperiencetotrainathletestobecomeevenbetterthanhewas.AfterseveralyearshemovedtoBangkokandbecameatrainerattheMuayThaiPlazaGym.Thesedaysheisthechieftrainerofmanyworldchampions.ThisinterviewwasconductedinBangkokin2012.

ChristophDelp:Whichboxersareyoutrainingthesedays?Khru Pit: I have been training Saiyok for three and a half years,Armin for two and a half years, and Jaochalam for three years.OccasionallyItrainNonsai,andIalsomonitorhistraining.

KhruPit(right)withhisstudentSaiyok.Bangkok,2012.

WhatdoesMuayThaimeanforyouandyourlife?

MuayThaiispartofourculturalheritageforusThais,andtomeitmeansrespect.

CanyoudescribeSaiyok’sfightstyle?Whatdoyoulookforinhistraining?Saiyok’sfightstylefeaturesswiftactionwithalotofcombinations.Hefrequentlyusespowerfultechniquessuchaskneekicks,elbows,orstraightpunchestotrytogetaknockout.Saiyokisalreadyveryquickandstrong.Hemustlearnnotonlytofightinhisownstylebut to react better to an opponent’s style. Specifically, he mustimprovehisknowledgeofforeignfightersandlearnhowtousehisskillsagainsttheirstyles.

CanyoudescribeNonsai’sfightstyle?Whatdoyoulookforinhistraining?Nonsai isa fighterwithpowerfulpunchesandkneekicks,andhehas a very powerful physique.Hehas to doplenty of running tostrengthen his leg muscles. We conduct his training so that theimpact of his punches and kicks is as hard as possible. Ourobjective is to improve his speed, as he still has potential in thisarea.

CanyoudescribeArmin’sfightstyle?Whatdoyoulookforinhistraining?Armin is a spectacular fighter and uses several traditional MuayThaiBorantechniques.It’snotdifficulttotrainhim.It’simportantfor him to improve his technique and his feeling for distance.Furthermore, he must always continue to train in his trademarkflying techniques. Master Deycha shows Armin traditionaltechniques,whichheaddstohistraining.

Howdoyouinstructyourboxerstoorganizethedaysleadinguptoacompetition?The athletes undergo two days of very hard training before theintensityisreducedinthelastweek.Theyinitiallyhavefourdaysoflighttraining,andinthelastthreedaystheyonlyconcentrateonshadowboxing to become aware of fight tactics. In addition, theyusethetimetoreducetheirweightandformassages.

What diet do you recommend for the athletes? What’s youropiniononperformance-enhancingsupplements?Withrespecttonutrition,Ifocusonthedailyconsumptionofbeef,rice,andvegetables.Beef is importantas it strengthens thebody.Soymilkcanbeusedasanextrasourceofprotein.Athletesmustdrinkplentyofwaterandverylittlealcohol,andinthelastthreeweeksbeforea fight, theyhavetoabstaincompletely.Softdrinksareacceptableas they refresh theathlete. Idon’t like the ideaofsteroids.

WhatareyourplansforthefutureinMuayThai?I want my athletes to grow even stronger, and for the entiretraining group in our gym to improve. The athletes compete inmanycountriesandvisitmanygyms,wheretheyareintroducedtonew ideas that we can use in our training here. I would like tocontinueimprovingourrepertoireoftechniques.Wewouldliketoadd Muay Thai Boran techniques and also elements of theEuropean fight style. I wantmy boxers to adopt a variable fightstyle.Theyshouldalwaysbeabletochangetheirstyletosurpriseandunsettletheiropponents.Iwouldliketospendthenexttentotwenty years in Bangkok training fighters. After that, I’d like toreturntomyhomeprovince,Ubon,andmanageasmallgymthereforyoungathletes.MuayThaimeansalottome,andthatiswhyIwillalwaysremainconnectedtoit.

Whatisimportanttobecomeasuccessfulfighter?Themostimportantthingsareperseveranceandthemotivationtodo intensive training. You must believe in yourself and keep onworkingonyourcareer.Neverletyourselfbedistractedfromyourgoals. If it’s possible to train like a Thai student, that will be ofgreat value. I recommend that the readers come to Thailand fortraining,sothattheygettoknowthestyleoftraininghereandtheThailifestyle.It’sbesttoeatwhatThaifighterseat,adoptthesameintensive training techniques, and leave sufficient time forregeneration.

Would you like to say anything else to the readers of thisbook?I advise careful studyof thisbookand to read it timeandagain.Youmust take time to learnMuayThai. It’snotunusual that thelearning process takes five to ten years. Some individuals requireoneyear,othersfiveortenyearsbeforetheybecomeskilledThaiboxers.Eachindividualisdifferent,andeachhasothertalentsandpreconditions.Trainingshouldnotbedoneexcessivelybutshouldbeenjoyedwhilenotlosingsightofyourgoals.

6.DevelopingTechnicalSkillsInMuayThai, initially you learn thebasic stance, legwork, andbasictechniques.Onceyouhaveacquiredacertaindegreeof skill,youstartlearning an initial set of counter techniques. In the course of yourathletic career, step by step you add more counters, feints, andtraditionaltechniquestoyourrepertoire.Keepinmindthatyouhavetocontinuetraininginthetechniquesyouhavemastered.Thatway,yourtechniqueswill get faster and stronger, and your timingwill improve.Theaimistousethesetechniquesinstinctivelyinacompetition.Awell-roundedMuayThaiathletemustbeabletocarryoutattacking

techniques swiftly and with power. You must also have mastered aselectionofdefenseandcounter techniquesagainstallpossibleattacksbyyouropponent. In addition, advanced fightersmust alsohave somefeintsandtraditionaltechniquesintheirrepertoire.Inafightyoumuststudyyouropponent’smaneuvers.Ifyouidentify

shortcomings,waitforyourchancetoexploitthem.Don’talwaysusethesametechniques;bevariable.Misleadyouropponentwithfeintssothathe opens his guard and you can launch an effective attack.UseMuayBoran techniques to surprise your opponent and to deliver effectivestrikes.Wait for the opportunity to use a knockout technique to put arapidendtothematch.

BasicTechniquesAsanoviceinMuayThaiyoumustfirstpracticethebasicstance.Fromthis position you learn how to move toward and away from theopponent.Nextyou learntomemorize theattackingtechniques,whichinclude fist, elbow, shin, foot, and knee techniques. Practice theattacking techniques initially at a slow pace and subsequently withincreasingspeedintotheair.Ifyousucceedincorrectexecutionofthetechniques,youcanstarttrainingonapunchingbagandwithapartner.Thetechniquesare first trained in individuallybeforeyoucantrainbysparringwithsomeoneelse.This book has descriptions of the most frequently used attacking

techniques.Acomplete listofall attacking techniquescanbe found inthe book Muay Thai Basics (2014) and the DVD Muay Thai: BasicTechniques(2012).

CounterTechniquesOnce you have dedicated some training sessions to learning the basicskills,youcanstarttraininginaninitialselectionofcountertechniques.Counter techniques are always a combinationofdefense andattackingtechniques. The opponent’s attack is either stopped by a fastertechnique, or your initial defense is followedby aquick counter.Thatway your opponent is effectively hit and you stop any furthertechniques.Countersareclassifiedasactiveorpassive.Inthecaseofanactivecounter,youpreventthesuccessofyouropponent’sattackwithafaster technique of your own. This is called a direct counter. With apassivecounter,youinitiallydefendyourselfandfollowpromptlywithyour own attacking technique. Passive counters can be categorized asdodging,deflecting,blocking,andcatchingcounters.

ClaudiaHein(MissGermany)traininginMuayThai.

A counter technique is generally more successful if fewer steps arerequired to implement it. Your opponent won’t wait until you havecompletedyourcountertechniquebutwilltrytointerruptitasquicklyaspossible.

Inthisbook,SaiyokandKemdemonstratesomeofthetechniquestheyhave used most successfully in their fights. Use these techniques toaugmentyour repertoireand to surpriseyouropponent ina fight.Youcan see some of these counters in motion on the DVD Muay Thai:TrainingwithWorldChampions:SaiyokandKem(2013).A detailed account of all possible attacks can be found in the book

MuayThaiCounterTechniques(2013).Youcanalsowatchmanycounterson the internet at www.youtube.com/muaythaidvd and on two DVDs—Muay Thai: Counter against Fist and Leg Techniques (2012) andMuayThai:CounteragainstElbow,Knee,andClinchTechniques(2012).

FeintsTobeawell-roundedThaiboxer,youmustlearnarepertoireoffeintsbyheart. Feints are used tomislead and tempt your opponent out of theprotective stance. In a feint, you indicate an attacking technique to aspecificpartofthebodysothatyouropponentshiftstodefendit.Todothis,youropponenthastoreduceprotectionofanotherpartofthebody,whichcanthenbehiteffectivelywithyoursubsequenttechnique.Carryoutfeintsataleveloronthesideofthebodythatisdifferent

fromthefollow-uptechnique.Thefeintmustbeswiftandthebodymustbekept ina relaxed state. If your feint is slow,youropponentwillbeabletostopthesubsequenttechnique.Afeintisfrequentlycarriedoutasan incompletemove, and the opponent receives onlyminimal impact;thesubsequenttechniqueisdeliveredwithfullpower.Inthisbookyouwillbecomeacquaintedwiththemostpopularfeints.

NoteveryfeintcanbeperformedeasilybyeveryThaiboxer,however.Test the feints with the front and rear of your body, and choose thetechniquesthatarebestforyourfightstyle.Traininthefeintsuntilyoucan perform the moves automatically. Only a perfectly executed feintwillbesuccessfulinafight.Becomingasuccessfulfighterdoesn’tmeanyou have tomaster all the feints shown in this book. Then again, themore techniquesyoucandeliver instinctively, theharder itwillbe foryouropponenttofigureyouout.YoucanseethefeintsinmotionontheDVDMuayThai:Trainingand

Techniques (2013). Examples of some feints can also be seen on theinternetatwww.youtube.com/muaythaidvd.

TraditionalTechniquesInthecourseofyourtrainingexperienceyouwillalsogettoknowthetraditionalMuayThaiBoran techniques.MuayThaiexperts like tousethese techniques in competition because they are effective, easilysurprisetheopponent,andcanleadtoanearlyknockout.ThefifteentraditionalMaeMaitechniquesarethebest-knownmoves.TheyenableMuayThaiboxerstoimprovetheirconductinafightandtocombine defense and counters at the same time. The techniques aretaughtsomewhatdifferentlybydifferenttrainers,whichiswhyyouwillseevariousmodesofexecution.Youcanfindadetailedaccountof thefifteenMaeMai techniques in the bookMuay Thai Counter Techniques(2013).Therearemanymore techniquesoriginating fromMuayThaiBoran,but they are taught only by a few trainers in Thailand. Generallyspeaking,youshouldonlybegintraininginthehistorictechniquesafteryou’ve gained extensive experience in Muay Thai. In your efforts tobecome a skilled fighter, it’s not necessary to train in all possibletechniques thatyoubecomeawareof in thecourseofyourMuayThaicareer.ManyofthecurrentThaichampionsareunabletoperformmostofthem.It’ssufficienttolearnaboutthehistorictechniquesandtousethose that are easily understood and correspond to your individualtalents.

ImportantTips:TraininginTechniques

To become a Thai boxer with special skills, you have to trainconscientiously. You also have to work continuously on yourrepertoireoftechniquesbytestingandaddingnewtechniques.Youmustalsooptimizetechnicaldetails,adaptthemtoyourindividualskills, and learn them in suchaway that they contribute toyourconductinanintensivefight.YouwilloftenmeetThaiboxerswithonlyafewyearsorevena

fewmonths of trainingwho are convinced theyhavemastered it

all. You will also meet former fighters who have had athleticsuccess with their individual skills and are now very muchconvincedof theirMuayThaiskills.AMuayThaiboxer is freetochoosetheroutebestsuitedtohimorher.Still,youcanimprovesomany aspects of your training if you train conscientiously andquestion your ownperformance. Even an experiencedThai boxercanworkonfine-tuningthebasictechniquestimeandagain.Thestraightpunch,forexample,istaughtinmostschoolsinauniformway,butyoucanstillworkonitstechnicaldetails,suchasshiftingyourweight,theconscioususeofyourshoulderandtrunkmuscles,stability,theenergyfromtheheelofyourrearfoot,andtheimpactofyourfist.Forcountertraining,youshouldfirstselectafewtechniquesand

studythem.Traininthemtimeandagainandaddnewtechniquestoyourrepertoiresothatyoulearnbyheartthemovesagainstallpossible attacks by an opponent. Repeat some of the countersintensivelyintrainingandtryoutnewcountersyouhavelearnedorhaveseencarriedoutbyathletesthatyouadmire.Once you have adopted a selection of the feints introduced in

this book, you have to keep on training them. Theywill only besuccessfulinacompetitioniftheyarecarriedoutinstinctivelyandfast.Takeaclose lookat fightswith thebestofThaiboxers.Payattentiontowhenandhowthefightersusetheirfeintsandtestthatexperienceintraining.There are countless Muay Thai Boran techniques and their

variants.Youwillgettoknowsomeofthetraditionaltechniquesinclub training, and you can also find many variants on variousYouTubechannels.Testthetechniques,andifyoufindthatoneormore variants are suited to your style, train in them with yourtraining partner. Repeat the techniques regularly in training andlearnthembyheartforuseincompetition.In each training session, you should dedicate some time to

conscientious technical training.Dependingonyour trainingplan

and performance level, you can fine-tune your basic techniques,counter techniques, feints, or traditional techniques. Afterconcentrated training in thedetails,your techniqueswill improvefurther on the punching bag and pads in terms of swiftness,stamina, and applied force, thereby developing your instinctivefightconduct.Onlywhenyouperfectthetechnicalexecutioninallits aspects will you be successful in applying it against anexperiencedopponent.Whentrainingwithapartner,youcandecideonthetechniques

beforehand and repeat them a number of times before you taketurns.Usuallyyoucanintensivelytraininaboutfivetechniquespertraining session, regardless of whether they are attackingtechniques,countertechniques,feints,ortraditionaltechniques.Inyourtechnicaltrainingitisimportantthatthetechniquesare

notcarriedoutatfullstrengthasyoudon’twanttoriskinjurytoyour partner. Techniquesmust be carried out precisely, however,ortheirusewilloftennotbesuccessful.

ArminWindsportshowsaflyingelbowtechnique.

1.BasicsThe following pages provide an overview of the contents of training.Muay Thai training is structured in a similar way at every club. Thelength of time, intensity, and sequence of the components of trainingdepend on your goals, performance level, and fight style. To developintoanadvancedboxer,youhavetoengageineveryaspectoftraining.Forcomparingdifferent training structures,adescription isprovided

of how Kem and Saiyok, two of the world’s best Thai boxers, haveadaptedthecontentsandintensityoftrainingtotheirownneeds.

TheContentsofTrainingTrainingcompriseswarm-up,main,andcool-downphases.Inthewarm-up phase you prepare your body for training. This phase includesexercisestowarmupthebodystretchyourmuscles,andmobilizeyourjoints. In the main part of training you study attacking techniques aswell as defense and counter techniques. Train in these whileshadowboxing, on training equipment, and with a partner. Advancedathletes also exercise by sparring. The cool-down phase usually startswithsomemuscle-strengtheningexercises.Concentrateonthemusclesinyourupperbodyandonthemusclesyoudidn’tfocusoninthemainpartofthetraining.Trainingendswithsomestretchingexercisesandcoolingdownthemuscles.Therecommendedtimeslistedbelowaregeneralguidelines.Trainers

developtheirownprograms,buttheymustbesomewhatsimilartothisonetobesurethattheycoveralltheimportantelementsofMuayThai

training.Ifyoutrainonyourown,youshouldadaptthefollowingplantoyourownrequirementsandperformancelevel.Ifyourgoalisgreateragility, for example, you can intensify the stretching program. If youdon’t have a partner, extend the shadowboxing and training on thepunchingbag.Themuscleworkoutcanbeomittedifyouregularlytrainyourmusclesinothertrainingsessions.

SaiyokPumphanmuangandKemSitsongpeenongpracticecountertechniques.

FrequentlyAskedQuestions:TraininginthePast

Centuries ago, everyday products and objects were included intraining,includingcoconuts,lemons,andpakowma–apieceofclothsimilar to a sarong that was worn around the hips instead oftrousers.Trainingvariedsomewhatfromtrainertotrainerandwasusually structured so that the student was initially shown thestarting position and footwork, which they subsequently had to

trainuntil themovements started to looknaturalandentered thesubconsciousmind,regardlessofhowlongittook.Thenextstepwasteachingthepunchingtechniquewiththehelp

ofapakowma.Studentsputitaroundtheirshouldersandtooktheends in their fists. They practiced the straight punch whilestepping,holdingtheotherhandupforprotection.Twopakowmawere initially used to protect the handswhile sparring. The nextsteps differed significantly from teacher to teacher,which iswhyonlyafewofthetraditionaltrainingmethodswillbeexplained.Students practiced their techniques on a banana tree. The tree

wascutatheadheightandsetinthesand.Studentshadtopunch,push, and kick the tree on both sides, if possible, until the treebroke through. They trained their muscles on a coconut tree,climbingupbyholdingon to the treewithoutstretchedarms. Inthiswaytheydevelopedtheirarm,shoulder,back,andlegmuscles.The sea, lakes, and riverswere also used for training. Swimmingand jogging in knee-deep water strengthened the muscles andimproved stamina. Another training method was to performpunchesandelbowkickswiththewateratchestheight,hittingthewaterfromabove.Intheprocess,studentstriedtoavoidblinking,andtheypracticeddefensetechniquesagainstthesplashingwater.Theywould alsoput a coconut into thewater and follow itwithpunchesandelbowkicksuntilholesappeared in it,water flowedin, and it eventually sank.Thiswas initially donewithbandagedhands, while advanced students used their bare hands. Lemonswere also used for training, hung at neck height on strings.Studentsmovedalongtherowoflemonsdeliveringpunches,elbowthrusts, anddefense and counter techniques in a trainingmethodthattaughttimingandvision,andthetrainerwasabletoascertainwhether students were instinctively able to defend themselvescorrectly.Onemethodtheyusedtolearnhowtofallwasthatthetrainer,holdingastick ineachhand,hit thestudentononeside,where the student then had to fall. This was practiced until the

studentwasabletorolloutofafall.

1.Warm-up:15–30minutesWarm-upexercise:10–20minutesStretchingandjointmobilization:5–10minutes

2.Techniquetraining:50–90minutesShadowboxingtraining:2–3rounds×3–5minutesPadtraining:3–5Rounds×3–5minutesPunchingbagtraining:3–5Rounds×3–5minutesPartnertraining:10–20minutesSparring: 10–20minutes (only advanced athletes, and not ineachtrainingsession)

Clinchtraining:5–10minutes3.Cooldown:15minutesPowertraining:about5minutesLow-intensityexercise:about5minutesStretchingandjointmobilization:about5minutes

SaiyokandKemThefightersSaiyokandKemhaveadaptedthestandardprogramtotheirrequirements.Usetheirprogramsfor inspiration,butnotethattrainingatthis levelof intensitycanonlybedonebyprofessionalathletes.Theway that these two athletes conduct their training can be seen in theDVDMuayThai:TrainingwithWorldChampions:SaiyokandKem(2013)andatwww.youtube.com/muaythaidvd.Both athletes train twice a day. Saiyok trains about two and a half

hours in themorning and three and ahalf hours in the afternoon.OnSundayhereduceshistraining.Kemtrainsforaboutthreehourseachin

themorningandafternoon.HeonlytrainsonSundayifheispreparingforafight.Bothathletesreducethetrainingintensitythreedaysbeforeafight toallowforregenerationandtoshedweight.After thefight theytakearestofapproximatelyoneweek.

1.Warm-upRubinmassageoilandrelaxJoggingSaiyok:3–6milesKem:90–120minutes,onlyinthemorning

SkippingSaiyok:20–30minutesKem:20minutes

2.TechniquetrainingShadowboxingSaiyok:3–4Rounds×4minutesKem:1Round×5minutes

PadtrainingSaiyok:3–5Rounds×4minutesKem:4–6Rounds×4minutes

PunchingbagtrainingSaiyokandKem:4–5Rounds×4minutes

PartnertrainingandsparringSaiyok:30–60minutesKem:15–20minutes

ClinchtrainingSaiyok:15–20minutes,only4timesintheafternoonKem:20–30minutes

3.CooldownStrengthtrainingSaiyokandKem:15–20minutesCooldownandrelax

AnInterviewwithSaiyok

Saiyok Pumphanmuang is Muay Thai World Champion and hasmany Thai titles, including Lumpinee Champion in the highestweightclass.Hehascompetedinmorethan230professionalfightsandreceivedthehonorofBestThaiBoxerin2010.Atthetimethisbookwaswritten,hehadbeenundefeated for fouryears.Hehascompetedinmanycountriesandhasgivenseminars,andhismanyfansarefascinatedbyhisspectacularfightstyle.Hefirststudieshisopponent’s fight conduct and then attacks with explosivecombinations, which he frequently finishes with a low kick, anelbow,oraflyingkneekick.ThisinterviewtookplaceinBangkokin2012.

ChristophDelp:Wheredidyougrowup,andhowdidyoustarttraining?Saiyok Pumphanmuang: I grew up in Phitsanulok. When I waseleven my father brought me to a gym and I participated in atraining fight. I had no technical skills, but I won the fight. Thelocaltrainerssawmytalentandinvitedmetojointhemforregulartraining.

WhatdoesMuayThaimeantoyouinyourlife?MuayThaiismyprofession,andlikeotherpeoplegoingtowork,I

haveworkdaysandfreetime.Myincomedependsonmyresultsincompetitions.MuayThaihasprovidedmewithabetterlifestyle.IhopethatMuayThai,animportantpartofThaiculturalheritage,willcontinuetoexistinthewaywestillrememberthefighterNaiKhanom Tom today. I also hope thatMuay Thaiwill become anOlympicsport.

When did you start your training? What was your firstprofessionalfightlike,andhowdidyourcareerdevelop?I startedmy training at the Kai Yomarat Camp Sor Payayam [inPhitsanulok].AtthetimeIhadalreadycompetedintwofights.Inmy first fight I was nervous and excited, and I followed myinstincts.Mybrotherpreparedme,andweusedideaswegotfromwatching fightsonTV.After twoyearsof training inPhitsanulokmy trainer sent me to the bigger camp in Kantaburi, where ItrainedfromagethirteenuntilIwastwenty-one.InowtrainattheMuayThaiPlazaGym inBangkok.Mymanager isMr.Pong,andmy trainer is Khru Pit. I like to train at a gym with a friendlyatmosphere,andthat’sthecaseattheMuayThaiPlazaGym.Othergymsofferedcontracts,butIdon’tliketheideaofsigningone.

Whohashadanimpactonyourcompetitivecareer?My first trainerwas a soldier, and he had a great impact onmycareer.He’s like a second father tomeandhelpedmea lot. TheMuayThaiPlazaGymisalsoimportantforme,astheyreallylookafterme,andI’mamemberofasuccessfultraininggroupbecauseskillsarebestdevelopedwithapartnerandatrainer.Idrawmyinspirationfromotherpeople–fromboxers,spectators

and foreigners.This alsoapplies toMannyPacquiáo [theFilipinotraditional boxer]. His matches are always sold out, and evenHollywoodstarstraveltowatchhimfight. IhopethatMuayThaialsogainssuchgreatpopularity.

Whatwereyourexperiencesabroad?Whatwasyourfirstfightwithaforeignerlike?I have enjoyed lots of nice trips. I am proud to see foreignerstraining in Muay Thai. They learn well and quickly. My firstforeignopponentwas theAustralianBenButton.Thecompetitionwas in Hong Kong in the 145-pound weight class. I won with aknockout in the first round after a leg kick and an elbow to thehead.

WhatisdifferentinfightingThaisversusforeigners?Thai fighters have a very good command of the Muay Thaitechniques,andtheyhaveskillsinMaeMaiMuayThai.ForeignersusuallyexcelwiththeirfisttechniquesbutarelessskilledinMuayThai.Theyoften fight instinctivelyandmixkickboxingandMuayThai. For the best possible preparation, they study video clips ofourfights.Thaifighterswillhavetodothesameinthefuture.

WhathaveyougotplannedforyourfutureinMuayThaiandinyourlife?IwouldliketoremainactiveinMuayThaiforaslongaspossible,and Iwouldalso like to learnmoreaboutMaeMaiMuayThai. Iwillalwaysgivemybestintrainingandincompetitions.AftermycareerIwouldliketobuildupatrainingcampforchildrentokeepthemawayfromdrugs.IhopethatonedayI’llbeabletoopensucha gym jointly with a friend. Currently I am building a house inUbon Ratchathani [in northeast Thailand], where I own aplantation.Ienjoyapeacefulenvironmentandasimplelife.IplantohaveagardenandtolivewithmywifeandmychildreninUbonRatchathani.

Whatisimportanttobecomeasuccessfulfighter?

Youhavetobehonestwithyourselfabouttherequirementsofyourprofession and your own performance. All your energy has to bebroughtintoyourcareer.Intrainingit’simportanttoperfectyourconduct,specificallyindefenseandcounters.

Would you like to say a fewwords to your fans and to thereadersofthisbook?Iwould like to thank allmy fans. Iwill keepon intensifyingmytrainingforfurtherimprovement,andItakemuchprideinthefactthat my fans accompany me and watch my fights. I advise thereaders of this book to study it carefully and to learn thetechniquesoftraining.

2.Warm-UpPhaseIn thewarm-upphase,youprepareyourbody for training.Toachievethis,youmustfirstwarmupyourmuscles;joggingandskippingropearerecommendedforthis.Youthenbandageyourhands,stretchyourbody,and loosen up the joints. Before the training session you can rub onwarmingmassageoil.Thewarm-uphelpsyouperformandallowsyoutopreparementallyforyourtraining.Saiyokstartswithaneasyrunofsixmilesinthemorning,interspersedwithtensprintsofonehundredyardseach.Intheafternoonhejogsforthree miles with five one-hundred-yard sprints in between. He thenfollowsupwith twenty to thirtyminutesof skipping rope.Kembeginswith a run of one to two hours in the morning. In the afternoon hewarmsupbyskippingropefortwentyminutes.Bothathletesaddsomestretching and loosening-up exercises to the warm-up phase. Theychoosetheexercisesbasedonhowtensetheirmusclesare.

JoggingYoucanwarmupyourmuscleswithaneasyten-totwenty-minuterun.InsomeThaigymstheathletesstartwithanintensivejogofuptoninety

minutes.This ispossiblebecause theathletesareperfectly trainedandtheir bodies havebecomeused to years of intensive training. If you’renot in such good physical condition, divide the technical training andintensivejoggingintotwotrainingsessions.

SkippingRopeSkippingropeisalsoasensiblewaytowarmup.It’sbesttouseaheavyplastic rope. This will strengthen your hand, arm, neck, and shouldermuscles. Jump for tenminutes, taking breaks tomove your head andswing your arms. As an advanced athlete you can extend your rope-skipping to fifteen to twentyminuteswithoutabreak.Varyyour jumpstyleandpace.

StretchingandLooseningUpThewarm-upprogramshouldincludesomestretchingexercises.It’sbest

tobriefly stretch allmuscle groups,withmore intensityonyourweakpoints.Make sure thatyoucanget intoaposition carefully, anddon’tholditformorethantenseconds.Afterthat,youcanloosenyourjointsandswingyourarmsandlegs.

3.MainTechniquesTrainingIn the main part of the training session, you practice attackingtechniques and their combinations as well as defense and countertechniques. The training session includes shadowboxing, pad training,punchingbagtraining,partnertraining,andclinching,notnecessarilyinthatorder.Advancedathletesextendtheirtrainingsessionswithroundsofsparring.

ShadowboxingInshadowboxing,youtrainyourtechniquesandfighttacticsintheair.Becarefulnottooverextendyourjoints,anddon’tletdownyourguard.Actasifyouwerefacingarealopponent.Movetowardyouropponentanddodge.Useattackingtechniques,anddefendandcounteragainstthetechniquesofyourimaginaryopponent.Shadowboxingcanalsobedoneinfrontofamirror.In the courseof fightpreparation, shadowboxingwill be adjusted to

thefightstyleofthenextupcomingopponent.Thaiboxersimaginetheiropponents fighting in their usual style in a match, and they work ontheir own fight tactics while shadowboxing. If, for example, yourupcoming opponent is known to use a powerful straight punch from

behind,youwouldrepeatedlytraininkickstotheupperarmandkneekickstotherearofthebody.

TipsfromSaiyokandKem

Shadowboxasifyouwereinarealfight.Moveswiftly,withpowerandconcentration.Useallthetechniquesyouknow.

Saiyok trains in shadowboxing for relatively long periods. Eachtrainingsessioncontainsthreeorfourroundsoffourminuteseach.Kemissatisfiedwithoneroundoffiveminutes.

PadTrainingInpadtraining,youpracticeeachtechniqueagainstahandheldpadtodevelop a sense of distance and timing for use in competition. Payattention to correct technical execution, a stable stance, balance, andyourguard.Takeyour timeandavoid rashmoves.The trainer attacksyourdefensebyhittingthepadsgentlyagainstthegapsinyourguard.Thepowerandpacedependonthetrainer’sinstructions.Techniquesare

initiallytrainedinindividually,andlaterincombination.Acombinationwillfrequentlyberepeatedinthecourseofoneround.Infightpreparation,thetrainersimulatesdifferentsituationsandfight

styles.Forexample,thetrainercanapplypressurebyrepeatedlymovingtowardthefighter,whomuststopthetrainerwithhisorhertechniques.The trainer can also use attacking techniques to develop the athlete’scounters.InthiswaythetrainerteachestheThaiboxerthefighttacticsrequiredforthenextcompetition.

TipsfromKem

Emulatethepadtrainingofchampionfighters.Alwaystrainasifitwerearealfight.Remainactiveandtrainat100percent.

Saiyoktrainsonpads for threeto fiverounds,andKemdoes four tosix rounds. The rounds last four minutes each. Both athletes also usecombinationsandrepeatthemseveraltimes.

PunchingBagTraining

Bytrainingonapunchingbag,youdevelopstaminaandpoweraswellashardeningyourbody.Try todelivereachpunch,push,orkickwithmaximumhardness. In theprocess,payattention to technicallycorrectexecution.Avoid any rashmoves and use the right timing. Trainwithcombinations,butalso trainby instinct.The trainerwatchesandgivesinstructions, such as the use of certain techniques, in order to changebehaviorpatterns.It is best to train on a big, heavy bag so that you can deliver all

techniqueswith power. Inexperienced athletes initially use a bagwithsoft filling such as fabric. Experienced athletes use a bagwith a hardfillingsuchaswoodshavingsinordertohardenthebodyaswell.For fightpreparation, the trainerdeterminessomecombinations that

aresuitableagainstthefightstyleoftheupcomingopponent.TheThaiboxerhastotraininthesecombinationstimeandagainsothattheycanbeappliedinstinctivelyinafight.

TipsfromSaiyok

Useallthetechniquesyouknow,andalsomakeuseofcombinations.Alwaysstayonthemove.Trainwiththefulluseofyourpower.

SaiyokandKemtrainonapunchingbagwithsimilarintensity:fourorfiveroundsoffourminuteseach.

PartnerTrainingandSparringProfessional Thai athletes frequently carry out partner training andsparring in combination. In Western gyms, however, there is a clearseparationofthetwo.

PartnerTrainingWhen trainingwith a partner you practice controlled attacks, defense,and counters to develop a feeling for distance and timing. Thetechniques and counters are agreed on ahead of time and carried outwith little power so as to avoid injuries. For example, the attackerdeliversastraightpunchfromthefront,whichthedefenderdeflectstothe inside and subsequently counters. The technique is repeated anumberoftimesbeforethepositionsarereversed.Youcanalsopracticefree partner training: one of the partners only attacks, and the otherdefends and counters. In pad training, watch your timing andcoordination. The techniques must be delivered in a controlled way;otherwisethedefenderwilltenseupanduseonlyfamiliartechniques.For fight preparation, train in techniques tailored to your nextopponent.Ifthatpersonisknownforaggressivemoves,trainincounterstostoptheattacksortodeflectthemsideways.

SparringAdvancedathletesaddfreesparringtotheirtraining.Theemphasisisonfree training in defense and counter techniques, so the techniques arenot agreed on ahead of time. This simulates real fight conditions.Concentrateonthesparringsession,butdon’tfightatfullstrength.Thetrainer must watch the athletes and correct mistakes. The techniquesthatmaybeusedaredeterminedbeforehand.Forexample,ifyouneedto practice protecting your head, you might only train in boxingsparring.

TipsfromSaiyokandKem

Trainswiftlyandwithconcentration.Trainwithasportingspiritanddon’tapplymuchpower.Usesparringtotesttechniques.Don’tbenervous;sticktoyourfightstyle.

Forintensivesparring,youshouldwearprotectiveequipment.InThaigyms the athletes often train with little contact and go withoutprotective equipment. If they train with more power, however, Thaiathletesalsouseprotectivegear.

Forfightpreparation,chooseatrainingpartnerwhosefightstyleisassimilaraspossibletoyournextopponent.Whensparring,yourpartnerimitatesyourupcomingopponent’sfightstyle.Thetrainingathletemustfollowthefighttacticsdeterminedbythetrainer.SaiyokandKemincludepartnertrainingandsparringineachtrainingsession.Saiyok trainswithapartner for thirtyminutes in themorningandforsixtyminutes intheafternoon.Hesparswith50–70percentofhis power and practices sparring exclusively one time per week. Kemtrainswithapartner for fifteen to twentyminutes ineach sessionanduses70–80percentofhismaximumstrength.Sparringisontheagendatwiceperweek.

ClinchingClinch training is carried out at the end of technical training. Clinchtrainingcoversgripping,holding,andimprovingtheclinchposition.Theboxer targets strikes and throws on the training partner, using littlepower and without a full range of movement. You will improve yourstamina and strength, particularly the strength of your neck muscles.Strongneckmusclesareimportantforafightertoresist impacts.Makesure that your body is upright, and carry out the techniques in acontrolledway.Asanovice, clinchwith little strength; concentrateonlearningthetechniques.For fight preparation, holding and improving the clinch position istrainedinatfullstrength.Onlykneekicksareused.ThistypeofclinchisimportantandistrainedinatlengthinThaicamps.TheclinchisanimportantaspectofKem’sfightstyle,andhetrainsinclinchingfortwentytothirtyminutes ineachtrainingsession.Heuses80–90 percent of his power and usually trains with two or threepartners. Saiyokdoes not clinchmuch in his competitions as he has agreater advantage in other fight distances. He trains in clinching fortwentyminutesfourtimesaweek.Hetrainsatabout70percentofhispowerandmakessuretouseavarietyoftechniques.

TipsfromKem

Makesureyourstanceisstable.Trainclinchingintensively.Clinchwithtall,heavypartners.

4.Cooling-DownPhaseInitially, the cooling-down phase usually includes some strengthexercises. The training session is concluded by cooling the body downwith an easy jog, stretching, and loosening up. A massage also helpswithregeneration.

StrengthTrainingPull-ups, push-ups, sit-ups, and neck pulls are frequently used toinvigoratethebody.Italsomakessensetodoexercisesforthemusclesof the lower back. Do many repetitions with the goal of improvingstrength and endurance. If you are planning to increase your musclemass significantly, however, your training sessionsmust be exclusivelydedicatedtobuildingyourstrength.

AnEasyJogYoucanjogataneasypaceforafewminutes.Thisloosensyourmusclesandhelpsyourbodytoregenerate.

ImportantStrengthExercises

Pull-upsSaiyok:4to5sets×20repetitionsKem:10sets×15repetitionsPush-upsSaiyok: 10 sets × 20 repetitions; he does his push-ups inbetweenpadandpunchingbagtraining.

Kem:1set×100repetitionsSit-upsSaiyok:3sets×100repetitionsKem:2to3sets×100repetitionsNeckpullsManyrepeats;nospecificrequirements

A–D:Pull-ups,push-ups,neckpulls,andsit-ups.

StretchingandLooseningUpAttheendyoucandosomelightstretchingandlooseningup.Thishelpsin relieving tension and prevents shortening of the muscles. Takepositionswith only a little stretching tension andhold them for a fewseconds.Loosenthejoints,forexample,withheadturnsandarmswings.

KemisconvincedthatitisbestforThaiboxerstodeveloptheirpowerintrainingspecifictothesport.Herecommendsthatpadandpunchingbagtrainingshouldbecarriedoutatfullstrength,andtodoalotofrunning.Saiyok concentrates primarily on his strength, with intensive trainingspecific tothesport.Healsorecommendssprint training.Bothathletescarryoutsomestrengtheningexercisesaftertheirtrainingintechniques,buttheyhaven’tplannedanyspecialsessionstoimprovetheirstrength.Aboveall,theytraininbody-weightexercisessuchaspull-ups,push-ups,andsit-ups.Occasionallytheyincludeneckpullsanddumbbellexerciseswithmanyrepetitionsandsmallweights.

5.RegenerationIn training, the greatest possible improvement in performance isachieved when you have chosen the optimum relationship betweenphysical exertion and regeneration time. The amount of time it issensible totrain—andsubsequently,howlongyoushouldrestbetweentraining sessions—depend on many factors, including the intensity oftraining,yourprogress inperformance,howregenerativemeasuresaretaken,andnutrition.RememberthatinMuayThaithebodyistrainedinmanyareas,amongthemtechnicalperformance,strength,andstamina.Fightersmustalsoconsiderreducingtheamountofbodyfatormusclemasstobeabletoentercompetitionsintheiroptimumweightclass.Asa leisure-timeoramateurathlete,youshould train twiceor three

timesaweek.Itisbesttotakeaone-daybreakbeforethenextsession.Itisalsonecessarytosleepanextrahourthenightafteratrainingsession.

Professional athletes have to improve their performance according totheir individual trainingplans. Ifyou train twiceaday, it is suggestedyoutakeanextrabreakatmidday,asiscommoninThaicamps.Othermeasurescanaccelerateregeneration,includingmassagesandhotbaths.Whenyoucompareyour trainingplanwith theplansofprofessional

athletes,bearinmindthattheyhavebeenbuildinguptheperformancelevelof theirbodies inacontinuousprocess. Ifyouregularlyoverexertyourbody,yourperformancewill stagnateandyouwill faceagreaterriskofinjury.Saiyok and Kem pay close attention to their bodies. They endure a

heavytrainingworkloadtobe in top formfor theircompetitions.Bothathletesarecarefultogetenoughsleep:sixtoeighthoursatnightandtwo to three hours at midday. They don’t go out partying and don’tparticipate in extensive leisure-time activities. To accelerate theregeneration of their bodies, they treat themselves to nuat, Thaitherapeuticmassage.Kemalsotakescareofhisbodyusingwarmherbalballs.

ThethreechampionsArmin,Saiyok,andNonsai.

6.NutritionCorrect nutrition is necessary for good performance in training andcontinuousimprovement.Thereshouldbenodeficienciesinyoureating,becauseyouwillnotbeabletobuildupmuscle,willfeeltired,andwillbemorepronetoinjuryandinfection.

Asacompetitoryouhavetomakesurethatyoudon’teatmorethanyour body requires, because that will increase your body fat and youwon’tbeabletocompeteintheweightclassbestsuitedtoyou.Findabalanceof foodstailoredtoyourrequirements,whichdepend

onyourathleticactivitiesand thebasicneedsofyourbody.Themoreyousucceedwiththeproperdiet, themoresuccessyou’llhaveinyourtraining.Beawareofwhatyoueat,andpayattentiontohowthebodyreactstochangesinyourdiet.Thefollowingsectionscontaindetailsontheestablishedbasics,whichyoucanusetoplanyourdiet.

NutritionBasicsThefollowingguidelinesoutlinewhatyoushouldbeeating.

AHighProportionofComplexCarbohydratesThe major part of your diet should be carbohydrates, which arecontained in, for example, potatoes, noodles, and bread. Eat as manywhole-grainproductsaspossible.Asmuchaspossible, stayaway fromthe simple sugars contained in sweet foods. The amount ofcarbohydratesyouneeddependsonyourphysicalactivitiesandtrainingtargets.Ifyouaresatisfiedwithyourratioofbodyfatandyoufeelfitintraining, you have found the appropriate diet. If you want to reducebodyfat, first try tocutdownonsaturatedfattyacidsbeforeyoustartreducingcarbohydrateintake.

Low-FatProteinProductsForyourproteinintake,eatlow-fatproductssuchascottagecheese,eggwhites,tuna,andleanbeef.Wheyalsohasahighproportionofproteinandislowinfat.Itissoldasapowderinspecializedfitnessstoresandinsome pharmacies. It is especially important to advanced athletes forbuildingmuscle.

MinimizeSaturatedFattyAcidsTrytokeeptoalow-fatdiet.Saturatedfattyacidsshouldbeavoided,sostayawayfromsausages,fattycheeseandmeat,butter,andmargarine,astheyfrequentlycontainalotofsaturatedfattyacids.Youshouldalso

avoidconsumingthefatsusedindeepfrying.Simple unsaturated fatty acids and polyunsaturated acids, however,

areindispensable.Eatplentyof fishandnuts,andusehigh-qualityoilssuchassunfloweroil,canolaoil,andoliveoil.

AVariedDietFood contains many different ingredients, and it’s important to eat avaried diet. Eat fruit and vegetables on a daily basis, and change theonesyoueat.Ifthat’snotpossible,orifyoudislikeeatinglargeportionsofuncookedfood,usevitaminandmineralfoodsupplements.Youmightalso need these supplements when you’re on an intensive trainingprogram or losing weight. In these cases, make sure you’re gettingvitaminC,magnesium,calcium,zinc,andselenium.

AtLeastTwoQuartsofWaterDrinkplentyoffluids:aminimumoftwoquartsperday.Ifyousweatalot,workouthard,orareonalow-caloriediet,youhavetodrinkevenmore.Waterisbestasitcontainsnocalories.Alcoholicbeveragesdon’tmaintain your water balance, as they cause excessive urination andgreaterlossofwater.Alcoholalsohasanegativeimpactonthebodyanddoesn’tsupplyanynutrients.

SuggestionsforYourDietManyThai boxers have come to the conclusion that itmakes sense tosplit food consumption into three main meals: breakfast, lunch, anddinner.Thatdoesn’tmeanthatyoushouldhavethreelargeportionsoffood; spreadyour food intake through thedayandmake sure that thetotalquantitythatyoueatcorrespondstoyourdailyrequirements.Itisalsosensibletohaveasmallsnackbetweenbreakfastandlunchandonein the afternoon.Dinner shouldbe early in the evening.You can thenhaveanothersmallsnackaftertwoorthreehours.The optimum composition of your main meals depends on your

lifestyle,yourtrainingtargets,andyourtrainingtimetable.Consciouslycontrollingyoureatinghabitswillshowwhatisgoodforyou.Changesinnutrition shouldonlybemade in steps,notwith radical shifts.Thiswillallowyoutodeterminehowyourbodyreactstothechanges.

Fruits, vegetables, and protein snacks are recommended for in-betweenmeals.Sweetsshouldbeavoided,asyouwillsoonfeelhungryagain.

SuggestedEatingPlans

Kemhashisthreemainmealsdailyat9:30a.m.,1p.m.,and7p.m.He eats predominantly Thai food with lots of vegetables and likespapaya salad.He eats nearly no sweets and drinks aminimumof twoquartsofwater.ItiswellknownthatKemdrinksaPepsithirtyminutesbeforeafight.Ifthebeverageisnotavailable,hewon’tcompete.Saiyok,ontheotherhand,hasonlytwomealsaday:oneat11a.m.

and one at 8 p.m. He eats predominantly Thai food and lots ofvegetables.He accumulates the necessary amount of protein by eatingplentyof fishandtwoor threeeggseveryday.Hedrinksmilk,a littlewater,andnoalcohol.Healsoadvisesotherathletesnottosmoke.SaiyokandKemuse electrolytedrinks,but theydon’t takeany food

supplementsormuscleenhancers.

Saiyokuseswaterandelectrolytedrinkswhiletraining.

7.SelectingYourWeightClassTo be eligible for Muay Thai competition, you and your trainer mustdetermine your weight division and then concentrate your training atthis weight. Several factors have to be considered in determining thebest-suited weight division, such as your current weight, yourpercentageofbodyfat,yourfightstyle,andthecompetitiveconditions.Yourpercentageofbodyfatshouldbeaslowaspossible.Itistypically

8–10percentforprofessionalmaleThaiboxingathletes,andsomewhathigherforfemaleathletes.Thepercentageofbodyfatcanalsobehigherin amateurs, who don’t face the same physical demands. A highproportionoffatmeansthatanathleteisnotfullytrained.Theathletewillthencompeteinahigherweightdivision,wheretheopponentswillbe stronger. In this situation, athletes can compete only if they aretechnicallyclearlysuperior.

If aMuayThai fighter’sbody fat is15percent, it canbe reduced toabout6percentthroughintensivetrainingandthecorrectnutrition.Ataweightof170pounds,thismeansareductioninbodyfatof10poundswithoutalossofperformance.Furtherslimmingcanbeachievedonlybyreducingmusclemass,whichleadstolessstrengthanddeteriorationinperformance.Experience shows that itgetsprogressivelymoredifficultto lose body fat as you get closer to the optimal area. It’s easier toachieve a reduction from 15 percent to 13 percent, for example, thanfrom12percentto10percent.If you want to keep track of your body’s development, check your

weight,percentageofbody fat, andmeasurementsat regular intervals.Measure the size of your upper arms, chest, waist, hips, thighs, andcalves, as they show the clearest changes. The aim is to achieve anarrower waist while the other parts increase in size. Accordingly,examineyourwaistatitsnarrowestpointandalltheotherpartsattheirlargestpoint.Recordtheresultsonachecklist.

NutritionalObjective:MaintainingFightWeightIfyouwanttoimproveyourMuayThaiperformancewhilemaintainingyour fight weight, you have to make sure that your calorie intakecorrespondsmoreorlesstothecaloriesyouburn.ThisappliesequallytoMuayThai–specific training, stamina training, and power training. Eathealthyfoodsuchasleanmeat,fish,whole-grainproducts, fruits, freshvegetables,andessentialfats.Don’t exercise on an empty stomach. Consume sufficient

carbohydratesandprotein.It’sbesttoeatamainmealaboutthreehoursbeforetrainingandtoeatacarbohydrate-richsnack,suchasabanana,aboutanhourbeforeyoustart.Youwillthenbeabletobringyourbestperformanceduringtraining.Itisalsoworthwhiletoeatafitnessbarinthecourseofaveryintensivetrainingsession,andtodrinklotsoffluids,suchasmineralwater.Afteratrainingsession,concentrateonfoodsrichin carbohydrates andprotein so that thebody receives thenutrients itrequiresforregeneration.

NutritionalObjective:ReducingFightWeightIfyouwanttoreducebodyfattobeabletocompeteinalowerweight

division,youhavetoaddmanystaminaandpowertrainingsessionstoyourMuayThai–specifictraining.Yourcalorieintakemustbelessthanthecaloriesyouburn.Tobesurethatyoudon’treducemusclemasswiththis effort, you have to sharply increase the proportion of protein youeatalongwithacorrespondingreductionincarbohydrates.Aimforlow-fatfoodsbutdon’tneglectthevaluablefats.Itisalsoessentialtodrinkplentyoffluids.Twoorthreehoursbeforetraining,eatfoodrichinprotein,suchasaprotein shake, and one or two hours before training, eat food rich incarbohydrates, such as a banana. This is especially important beforepowertraining;otherwiseyou’llfeeldrained.Afteratrainingsession,eatfoods rich in carbohydrates and protein, but not excessivecarbohydrates, as they canoffset the calorie-burning effect of training.Don’t abstain from carbohydrates completely, as that would have anegativeeffectontheproteininthemuscles.

NutritionalObjective:IncreasingFightWeightIfyouwanttosignificantlyincreaseyourmusclemasstobeabletoenterahigherweightdivision,youwillhavetoaddrigorousmuscle-buildingtraining to the Muay Thai–specific training. To avoid trainingexcessively, you will have to reduce the Muay Thai–specific trainingsessions. You must also increase your food intake, specifically theamountofprotein.Toavoidincreasingyourproportionofbodyfat,aimfor low-fatnutrition.Thiswill not lead to a fatdeficiency, as eatingalargervolumeoffoodwillalsoincreasetheamountoffatyou’regetting.Twoorthreehoursbeforepowertraining,haveamealrichinprotein—for example, a protein shake with oatmeal—and one or two hoursbefore training, have a carbohydrate-rich snack such as a fitness bar.Duringtraining,drinkplentyoffluids.Eatingaproteinbarisalsoagoodidea so that the protein is available to your body immediately aftertraining.Afterthetrainingsession,starttoreplenishyourcarbohydratelevelsandatthesametimeconsumemoreprotein.Youshouldalsoeatplentyofprotein-rich foodsondayswhenyoudon’tdopower trainingsothatyourbodygetssufficientproteinformuscledevelopment.

Nonsaipracticeschin-ups(MuayThaiPlazaGym,Bangkok).

SaiyokandArminpracticeclinchtraining.

TheworldchampionKemSitsongpeenong(Bangkok,2012).

1.BackgroundInMuayThai,youcanachieveloftygoalsifyouhavethebestpossibletraininginall facetsofyourphysicalperformance.Toachievethis, thetraining in techniques provided in a club isn’t enough; additionalindividual trainingwill helpyou to reduceyourweaknesses andmakeyouabetterThaiboxer.Manyindividualsarenotinterestedinjoiningaclubbutwanttotrain

inThaiboxing techniquesonapunchingbagby themselves to stay fitand reduce stress. Even as a beginner you can achieve good trainingresultswithsensiblyplannedtraining.The following pages outline the basics of individual training. Thai

boxers develop workouts aimed at eliminating weak points and otherexercisestoeffectivelyimprovetheirperformancelevels.Beginnersalsolearn the important basics required to organize their individual MuayThaitraining.Youcanusesolotrainingforlong-termeffectivetrainingofyourbody inmartialartsand fitness sessions, regardlessofwhetheryouareafitness-orientedathleteoranactiveMuayThaiboxer.

TheauthordemonstratestheKhowLoy(FlyingKnee).

EquipmentForindividualtraininginThaiboxingtechniques,you’llneedbandages,punchingbaggloves,andtrainingequipmentonwhichyoucanpracticethe techniques. In shadowboxing you can certainly carry out thetechniques in the air, but tomake progress in training, the body alsoneedstofeelresistance.It’salsofuntoburnoffenergyonthepunchingbag. For training in techniques with a partner, you’ll need protectiveequipment(seethebookMuayThaiBasics).Toavoidinjurytoyourhandandfingerjoints,youneedbandagesfortrainingonequipmentsuchasthepunchingbagandthespeedball.Youcan buy two short standard tapes from specialty stores; they start atabout $8. You also need punching bag gloves; acceptable-qualityversionscanbeobtainedfromspecialtystoresstartingatabout$40.A punching bag helps to develop strength and stamina in yourtechnical execution. Simplemodels, about three feet in size, are filledwithpiecesoffabricandcostabout$70andup.AdvancedThaiboxers

useaheavypunchingbag,availableforabout$140.Amaizebagcanbeusedfortraininginfist,elbow,andhighkickingtechniques.It’sbettertobuythiskindofbag,withmaizefilling,fromaspecialtyretailer.Makesurethatthefillingisnottoosoft.Afilledbagmadeofsyntheticleatherwillcostabout$90.

StrengthTrainingEquipmentThe strength exercises in this book don’t require any expensivepurchases.Youneedajumprope,anexerciseball,anddumbbells.Italsomakessensetobuyachin-upbarthatcanbemountedinadoorframe.The jumpropecanbeusedforwarmingupandstaminatraining.Asimplemodel is available for about $15. The exercise ball is used insome exercises for intensive stimulation of muscle interaction. If youdon’thaveaball,youcanstarttrainingwithoutit.Ballsindifferentsizesare sold by specialty retailers for about $15. For training it isrecommended to use a set of two dumbbells with different weightplates.Theycanbeboughtindepartmentstoresforabout$20.It’sbestto buy dumbbells with the plates mounted with star-shaped nuts. Forpull-uptrainingyoucanbuyachin-upbar.Simplebarscanbemountedinadoorframeandareavailableatspecialtystoresforabout$30.

NonsaiSorSanyakorninhisgym.MuayThaiPlaza,Bangkok2012.

ImportantTips:HardeningtheBody

YourbodyhastogetusedtothecontactinMuayThai.Hardening,particularly of the shinbones, knees, and elbows, results fromtrainingonpunchingbags,pads,andwithapartner.Ifyouwanttoacceleratethehardeningeffects,youcandosoby

continuallyincreasingthehardnessofyourpunchingbag.It’snotagoodidea,however,tohit,push,andkickagainstsolid,inflexibleobjects.Donotusehotwater to reduce sensation inyournerves;thiscanresultinseriousinjuries.Asfillingforyourpunchingbag,getsomewoodshavingsfroma

carpenter. You’ll need two to three trash bags full of wood

shavings,andacarpenterislikelytochargeyouabout$5perbag.After a fewmonthsyou can start adding some fine sand, suchassand from a quarry pond. That way the bag will gradually getharder,andyourbodywillgetaccustomed to thehardness.Aftersomeregulartraining,youcantakeoutsomeofthewoodshavingsandreplacethemwithevenmoresand.It must be said, though, that few Thai fighters train on a bag

completely filled with sand. Any technique carried out in thewrongwayonabag fullofsandrunsasubstantial riskof injury.An alternative to filling the bag with wood shavings is to useshredded rubber material, like recycled car tires; this might bedifficulttofind,however.

2.BasicTechniquesThe followingpagesdiscuss theMuayThai techniques thatneed tobelearned first. Practice the techniques in shadowboxing and on apunching bag. You can watch the techniques on the DVDMuay Thai:BasicTechniques(2012).Ifyouhavealreadylearnedothertechniquesataclub,youcanaddthesetothekata(see“FormsDerivedfromtheBasic

Techniques,”thispage)ortothe“Workouts”inchapter6.

TheFightStanceAll techniquesoriginate from the fight stance.Takeyourpositionwithan upright stance, your feet parallel to each other and shoulder-widthapart. Right-handed practitioners move the left foot forward and turntheright footabout forty-fivedegrees to theside.Theoppositeappliesfortheleft-handed.Inthestance,yourestontheballsofyourfeetwiththe rear heel somewhat raised. Keep your body upright and turn itslightly forward and to the side. At the same time, bend your chinslightlytowardyourchest.Keepyourfronthanduponthelevelofyoureyebrows, and your rear hand above your chin. Your muscles arerelaxed,especiallyintheshoulders.Targetyouropponent’scentralbodywithyoureyes.Don’tconcentrateononlyonepoint,buttrytolookatthe whole body. That way you can see best which technique youropponent will use next. At close distances, watch the head to detectpossibleactionattheearliestpossiblemoment.

Kem(inblue)isright-handedandthusfightsinaconventionalstance,withhislefthandinfront.Saiyok(inred)

demonstratesthesouthpawstance.

ImportantTips:TrainingfortheEyesandSteps

Thisexercisehelpstoimprovethefeelingofdistance,defense,andsidesteps.Practicesidestepswithachangeofstanceandevasivemovesuntiltheybecomenaturalandyoudon’thavetothinkaboutthem.Fixyourgazeonobject,suchasaboltorapieceofstring(here

we used a bandage). Secure the string high enough so that theobject is at headheight. Push the object slightly away fromyou.Whenever it comesback, take a step forward to the left or right.Thenmovebacktoyouroriginalposition.It’simportantnottotakeoverly small steps and to keep your balance. Athletes with aconventional stance change their stance bymoving the right footforward.Southpawschangethestancewithasteptotheleft.

A–C:Push, semicircle to the right, and semicircle to the left. Between eachsemicirclemove,takethecenterposition.Waituntilthepieceofstringswingsbacktoyoubeforeyoumakethenextmove.

D:Youcanalso trainyourfeelingfordistance inelbowandfist techniqueswiththeobject.

ImportantTips:VisualizingTargetsandTechniques

In training, always imagine exactly where the target is and howyoucanhititwithyourtechnique.Think,forexample,howasideelbowmakescontactwiththejaw,howanuppercuthitsthechinfrom below, and how a knee kick hits the body. Imagination isespeciallyusefulinshadowboxingandpunchingbagtraining,anditisalsogoodforsolotraining.Byvisualizingthepointofimpactforyourtechnique,youlearntoactconsciouslyandtotenseyourmusclesattherightmoment.Another good exercise is to visualize complete technical

processes, firstata slowpaceand then increasingly faster. In thecaseofa straightpunch fromtherear,visualizehowyouslightlypushofffromyourrearfootandhowyoustepforwardwithyourfront foot. Next, move your fist to the front while your elbowremains down for as long as possible. Your rear foot, hips, andbodyturnalongwiththemotion.Shortlybeforeimpact,turnyourfistandhitwithyourknucklesfromslightlyabovedownward.Visualize your defense positions, counter techniques, and feints

as well. It is best to imagine a system made up of defense andcounter techniques against all possible attacks. By initiallyvisualizing and memorizing the flow of movements, it will beeasiertodothemperfectlyinreality.Youwillalsolearnconsciousandthuseffectiveshadowboxing.Detailsonthecorrectprocessforall important techniques can also be seen in theMuayThaiDVDseries(2012–2013).

The straight punch with the front fist is used as preparation fortechniques,and itsaim is toupset theopponent’s timing.The rear fistdeliversapowerfulpunch.Thestraightpunchcantargetthenose,chin,

oreyes.Apowerfulstraightpunchfromtherearcanalsobedeliveredtothestomachandthesolarplexus.Anexplosiveexecutionofthepunchisimportant.

•Fromthefightstance,stepforwardwithyourfrontfootandpunchinastraightlinetothetarget.•Keepyourelbowdownforaslongaspossible.Theotherfistremainsabovethejawforprotection.•Turnyourhipsandshoulderandshiftyourweighttothefront.•Yourfistshouldbeturneddownshortlybeforeimpact.•Subsequently,yourfistreturnsquicklytoitsoriginalposition.

A: Saiyok demonstrates the front straight punch coming from a southpawstance.

B:Therearstraightpunch.

Therearfistandthefrontfistcandeliverpowerfulsidehooks.Youcantargetthejaworthetemples.Aheavyblowwillnumbyouropponentorevenrenderhimunconscious.Thelowerribsandtheliverarealsogoodtargets.

•Fromthefightstance,stepforwardwithyourfrontfootandshortenyourdistance.• Somefightersalsostepslightlysidewayswiththeirrearfootbeforetheydeliverasidehookfromtherear.Thisimprovesyourbalance,butthehookclearlyrequiresmoretime.•Shiftyourweighttothelegontheactivesideofyourbody,andturntheuppersideofyourbodyslightlytotheside.•Raiseyourfist.Theotherfistremainsaboveyourjaw.• Carryouta lateral stroke.Yourbodyandhips turnalongwith themoveandputyourweightbehindit.•Quicklyreturnyourfisttotheoriginalposition.

A:Nonsaidemonstratesthefrontsidehookfromaconventionalstance.

B:Therearsidehook.

Itispossibletodeliverapowerfuluppercutwiththefrontorrearfist.Itis ratherdifficult todeliver the stroke to thechin,but ifyoucan, it is

veryeffective.Atclosedistancestheuppercuthookisoftencarriedouttothebody,specificallytotheribsandthesolarplexus.Complete the hook on the way up and make sure that you hit the

targetwithyourknuckles.Onapunchingbagyoucanonlysuggestanuppercuttothehead.Thetechniqueisbesttrainedonamaizebag.

•Fromthefightstance,stepforwardwithyourfrontfoot.•Shiftyourweighttothefootonyouractivesideandbendyourkneesslightly.• Some fighters alsomove their rear foot slightly to the side beforetheydeliverarearhook.•Moveyourfistslightlydownsothatyourupperarmandlowerarmformnearlyarightangle.Theother fist iskeptaboveyour jawforprotection.•Deliveryourfistupwithajerk.Stretchyourlegintheprocessandturn along your foot, hips, and shoulder. Shift your weight to thefront.•Quicklyreturnyourfisttotheoriginalposition.

A:Thefrontuppercutfromasouthpawstance.

B:Therearuppercut.

Therotatingelbowcanbecarriedoutwiththefrontorrearelbow.Itisusuallyaimedattheforehead,nasalbone,oreyebrows.Carryoutthetechniquesothatyoucompletetheelbowmotionwhen

youmiss the target.Toachieve this, yourhandwill go throughbelowthearmpitofyourotherarm.

•Fromthefightstance,stepforwardwithyourfrontfoot.• Moveoneelbowsidewaystothetop.Yourfistontheothersideofyourbodystaysaboveyourjaw.Yourweightisevenlydistributedonbothlegs.•Deliveryourelbowtothetargetdownwardfromabove.Turnalongwithyourupperbodyandhipsandshiftyourweighttothefront.•Quicklyreturntothefightposition.

A:Therotatingelbowfromthefront,comingfromasouthpawstance.

B:Therotatingelbowfromtherear.

The side elbow can be carried out with the front or rear elbow. Thetechnique is usually aimed at the center of the jaw. The temples, the

nasalbone,andthesolarplexuscanalsobithiteffectively,buttheyaremore difficult to hit with this technique. Make sure that you makeimpactwiththetipofyourelbow.Carryoutthistechniquesothatyoucompletetheelbowmotionwhenyoumissthetarget.Yourhandwillpassontheoutsideofyourarmthatisraisedforprotection.

•Startthetechniquebysteppingforwardwithyourfrontfoot.• Raiseonearm to shoulderheight.Holdyour fist on theother sideaboveyourjaw.Yourweightisevenlydistributedonbothlegs.• Deliver your elbowhorizontally to theother side.Turnalongwithyourhipsandshoulder,andshiftyourweighttothefront.•Quicklyreturntothefightposition.

A:Thefrontsideelbow.

B:Therearsideelbow.

Theroundkickisdeliveredtothelowerribs,upperarm,jaw,temples,orupperlegs.Performthekickasifyouwerekickingthroughanobject.Impactismadewiththeshinbone.

•Forakickwiththerearleg,moveyourfrontfoottothesidesothatyourtoesarepointingoutataboutforty-fivedegrees.

•Forakickwithyourfrontleg,youfirsthavetochangeyourstance.Initiallymoveyourrearfootforwardtotheside,orjumpbackwithyourfrontfoot.

•Kickinasemicirclearcanduseyourhipsandweight.Theloadwillbeshiftedtothefront,andyourpivotlegturnsalongwiththemovetotheoutside.

•Stretchyourkickinglegonimpact.•Afterthekick,quicklyreturnyourlegtothefightstance.

A:Theroundkickwiththefrontleg.

B:Theroundkickfromtherear.

The push kick is usually aimed at the stomach or thighs. It is alsopossibletohitthesolarplexus,chest,chin,orface.Impactismadewith

theballofthefoot,theheel,ortheentirefoot.Thefrontfootisusedforrapidkicks,therearfootforpowerfulkicks.

•Fordeliverywithyourfrontfoot,shiftyourweighttoyourrearleg.•Forakickwithyourrearfoot,initiallymoveyourfrontfootslightlytothesidesothatyourtoesarepointingaboutforty-fivedegreestotheoutside.•Pullyourkneetowardtheupperpartofyourbody.Yourguardstaysup.Ifyoucarryoutthetechniquewithyourrearfoot,youalsoturnforwardwiththerearpartofyourupperbody.• Kick inastraight lineanduseyourhip.Yourpivot legturnsalongwiththemovetotheoutside.•Stretchyourkickinglegonimpactandleanslightlybackwithyourupperbody.•Quicklyreturnyourlegtothefightstance.

A:Saiyokthefrontpushkickfromasouthpawstance.

B:Therearpushkick.

Thestraightkneekickcanbeaimedatthestomachorsolarplexus.Thetechniquecanalsobedirectedtowardthechinorthenasalboneifyouropponent bends down or the kick is carried out in a jump. At closedistances, you can grab your opponent around the neck and pull theopponentin.Itisimportanttostretchyourkneeasfaraspossible.

•Foratechniquewithyourrearleg,stepforwardwithyourfrontfoot.•Tokneekickwithyourfrontleg,youfirsthavetochangethestance.Stepforwardwithyourrearfootorjumpbackwithyourfrontfoot.• Deliver the knee kick in a direct line. In the process, your heel israisedandyourstretchedpivotlegturnsalongwiththemovetotheoutside.• On impact,moveyourhip forwardand leanbackwithyourupperbody.Payattentiontoyourguard.•Quicklyreturntoyourfightstance.

A:Thefrontkneekick.

B:Therearkneekick.

FormsDerivedfromtheBasicTechniquesThesedays,forms,alsocalledkata,areusedfortraininginMuayThai.

Theformsarenottraditionalandclearlydefined,however,whichmeansthattrainerscandeveloptheirownforms.Whenorganizingtheforms,itisimportantthatallbasictechniquesaretrainedin.Thissectionintroducesakatamadeupofbasictechniquesthatmust

be learnedfirst inMuayThai.Youcanusetheformafteryourgeneralwarm-up exercises and before technical training. If you’ve alreadymasteredotherattackingtechniques,youcanaddthem.Execution: Train the kata in front of a mirror and correct your

techniquesintheprocess.Performallthetechniquesinsuccessionintheair, initiallyataslowpace,and then fasterand faster foras longas ittakes you to master the kata quickly and without interruption. Bemindful of the correct use of each technique. Advanced athletes cancarryoutthecompleteforminoneminute,andtheyalsotraininitonapunchingbag.

1.Frontandrearstraightpunchtothehead2.Frontandrearsidehooktothehead3.Frontandrearuppercuttothehead4.Rotatingelbowtotheheadfromthefrontandrear5.Frontandrearsideelbowtothehead6.Lowkickfromthefrontandrear7.Roundkicktothebodyfromthefrontandrear8.Roundkicktotheheadfromthefrontandrear9.Frontandrearpushkicktotheleg10.Frontandrearpushkicktothebody11.Frontandrearpushkicktothehead12.Straightkneekicktothebodyfromthefrontandrear

3.StretchingandLooseningA flexible body is necessary to be able to carry out Muay Thaitechniques. You don’t need extraordinary agility for Muay Thai,however. There is no need, for example, to do the splits. The termstretchingcoversthetargetedexecutionofexercisesrequiredtoimproveagility.Thismeansslowlyassumingapositionwhereyouexperienceaslight stretching sensation in your muscles. In that position, you thenimproveyouragilitybydoingastretchingmethod.Stretching improves agility, helps reduce restrictions in agility, and

supports posture and body perception. Alternatives to these stretchingexercisescanbefoundinthebookFitnessforFull-ContactFighters(2006).

ImportantTips:OrganizingMuayThaiTraining

Start training with a warm-up exercise such as, for example,skipping rope. Train in the exercise for approximately tenminutes,butdoitatlowintensityandavoidextremestrainandcomplexjumpingpatterns.

If you feel your muscles are strained or stiff, or if yourmovement is restricted in specific muscles, for example yourinner thigh muscles, you can do targeted static stretchingexercises. Don’t hold a stretch position for more than tenseconds,andsubsequentlyreactivateyourperformancepotentialwith rapid movements and rotation of the joints. Some Thaiboxers intensify that part of their preparation; other athletescompletelygowithoutit.Decideonyourapproachdependingonhowyourmusclesfeel. Perform swinging movements in preparation for therequirements ofMuayThai. These include, for example,moveslike arm swings while rotating your body. Leg swings arerecommendedtoprepareforhighkicks.Alternately,youcanalsocarryout thebasic techniquesofThaiboxingseveral timesandincreaseyourradiusofmotioneachtime,forexampleforkickingheight.NowyoucantrainyourMuayThaitechniques,followedbysomestrengthtraining.Ifyoudidn’tfindthetrainingoverlyintensive,youcanaddoneto three intensive stretching exercises formuscle groupswhereyouwanttoachievebettermobility.Ifthetrainingintechniqueshas been exhausting, however, it is best not to do intensivestretchingexercisesandtoavoidinjuryduetoputtingexcessivedemandsonthemuscles.Tocooldownthebody,doanexerciseatlowintensityforaboutfive minutes. This could include slow jogging or relaxed rope-skipping. Finish the training with a few static stretching exercises forstressedmuscles.Youshouldnot,however,assumeanyintensivestretchpositions, andyou shouldnothold the stretchpositionsformorethantenseconds.

ApplicationStretch in preparation for training in Muay Thai techniques andafterward to accelerate the process of regeneration. Well-developedflexibility in the shoulders, hips, and inner and back leg muscles isimportant inMuayThai. If these groups ofmuscles are too short, youshouldconcentrateadditionaltrainingsessionsexclusivelyonstretching.Ifyoudon’thavethetimeforadditionalsessions,youcandosomestaticstretching exercises at the end of a Muay Thai training session.Concentrate on the groups of muscles that you want to improve. Anextensive stretching program after an intensive Muay Thai trainingsessionisn’tuseful,asthebodyistootired.

Pre-Stretching:StretchingbeforeTechnicalTrainingEachtrainingsessionsstartswithawarm-upexercise.Followwithsomestretching exercises with routines and methods, depending on yourrequirements. More than anything, stretching in the warm-up phaseprepares you for athletic demands. You can briefly stretch all themusclesgroupsortraininashortprogramforthemusclegroupswhereyou have mobility restrictions. These could be the neck and shouldermuscles,forexample,orthemusclesinthelowerback,thehipmuscles,theinnerandrearlegmuscles,andthecalfmuscles.Stretchingexercisescanbedonewitha staticoradynamicmethod.

You can also follow stretching exercises with dynamic swinging

movementssuchaslegswings.InsteadofswingsyoucanperformThaiboxing techniquesat low intensity in theairwithever-increasingpaceandrangeofmovement.Priortoacompetitionit’snecessarytodoaspecialwarm-upspecific

to Muay Thai. For example, fighters have to perform a number oftechniques in shadowboxing and on the pads to achieve the optimumperformancelevelforcompetition.

FrequentlyAskedQuestions:StaticorDynamicStretching?

InthepastmanyWesternThaiboxersusedthewarm-upphaseforastaticstretchprogramcoveringthewholebody. Itwasassumedthatthiskindofstretchingwouldensurethatthetechniquescouldbecarriedoutwithoptimumrangeofmovement, thus improvingperformance and reducing the risk of injury. Research has nowshown that an extensive static program of stretching prior topracticing Muay Thai lowers muscle tonus and therefore lowersperformancepotential.Itwasfound,forexample,thatperformancein terms of potential strength and bounce decreases. Some Thaiboxersarenowconvincedthattheyshouldcompletelygowithoutstatic stretching in their warm-ups and that they shouldconcentrateondynamicexercisesinstead.OtherThaiboxersdon’tshare that view and ask why they should change their warm-uproutines if their years of static stretching have proved to besuccessful.Whendecidingontherightstretchingmethod,keepinmindthatthescientificresearchhasproducedvaryingresults,andthat there has not been sufficient research done into agilitytraining.Itisimportanttouseastretchingprograminyourwarm-upthat

is tailored to your individual requirements. If the warm-upprogramincludesstaticexercises,don’tholdthepositionsformore

than ten seconds. You should also rotate your joints and makesome rapid movements after the stretching exercises so that youarereadytoperformagain.

Post-Stretching:StretchingafterTechniqueTrainingPost-stretching can be divided into two phases: stretching to improveperformance, and stretching at the end of the cooling-down period tohelpthebodyregenerateandtomaintainagility.

StretchingtoImproveAgilityFollowingthemainpartofthetrainingsession,youcandoanumberofexercises thatwill improveyour agility. Start by stretchingwhile yourbodyisstillwarmedup.Itisbesttoconcentrateononeortwogroupsofmuscles. How much you stretch depends on how much strain youexperienced in your training. In a club, these exercises are frequentlydonewithapartner.Dothestretchingexercisesusingthemethodsdescribedhere.Athletes

have a wide variety of experiences with the effectiveness of theseexercises;testthemethodsandusetheonethatoffersthebestresultsforstretching while not overexerting your body. As a matter of principleyoushouldnotholdastretchpositionforverylongbecauseitwillleadtopoorblood circulation in themuscles,whichmeans themetabolitesproducedintrainingwillnotbeflushedasefficientlyfromthebody.After very intensive main training, you should forgo stretching

exercisestoimproveyourperformance.Thereasonsforthisarethatthebodywilltendtocramp,thereisanincreasedriskofinjury,anditwillprolongtheregenerationprocess.

StretchingattheEndofTrainingTocooldown,doasteady,low-intensityexercise,suchasaslowjogorskipping rope, for about five minutes. Subsequently you can brieflystretchthemusclegroupsthatwerepredominantlyactivatedinthemainpartofyourtrainingandthatclearlyfeeltense.Thisapproachhelpsto“switchoff”fromtrainingandpreventsthemusclesfromshortening.If

your trainingwasvery intensive andyou feel too tired to stretch, youcanpostponetheexercisesforonetotwohours.In the final phase of training, you should also not hold a stretchposition for more than ten seconds. This recommendation follows thecurrent findings in training science in order not to slow down theregenerationprocess.Furthermore,doeachexerciseonlyonce;don’tdoa second set of stretches with extended positions. Important areas forpost-stretchingthatmeritspecificmentionarethemusclesofthechest,neck,andcalvesaswellasthefront,rear,andinnerthighmuscles.

StretchTraining:StretchingastheMainObjectiveofTrainingYoucandoseparatetrainingsessionstoimproveyouragility.Instretchtrainingyoucandevelopabetter feeling for themuscles,andyoucangetridofmusclecontractionsthatdeveloped,forexample,duringone-sided training activities or after injuries. Some Muay Thai techniquesrequiregoodflexibilityincertainmusclegroupsthatyoucanworkoninseparatetrainingexercises.Again,youdon’thavetoassumeanyextremestretch positions that exceed the agility required for Muay Thaitechniques. Remember that too much agility increases your risk ofinjury.Startagility trainingwithamoderatewarm-upexerciseofabout tenminutes.Onlyawarmed-upbodycantakeonintensivestretchpositions.Inthemainpartofthetraining,concentrateonflexibilityandstretchallmuscle groups, specifically targeting yourweakpoints and those areasyou are focusing on in training. Conclude the stretch training with acool-down exercise at low intensity for about fiveminutes. Plan aboutsixtytoninetyminutesforacompletestretchtrainingsession,includingthewarm-upandcool-downphases.Inyouragilitytrainingyoucanuseallthestretchingmethodstoreachyour goals. Stretch your muscles intensively, and hold the stretchposition for ten to sixty seconds.Avoid areas of pain in your training.Youwillseesuccessinyouragilitytrainingifyoustretchintensivelyatleasttwiceaweek.

ImportantTips:StretchTraining

Choose a program for stretch training that covers all theimportantmusclegroups.Focusspecificallyonyourweakpoints. Stretchintensively:onlystretchesthatcomeclosetoyourlimitresultinbetterflexibility.Ifyoufeelpain,though,youmustpullbackcarefullyfromthestretchposition. Use all the stretching methods introduced in this book whentraining your weak points; varied training leads to the bestresults.

StretchingandLoosening-upExercisesThis section provides an overview of stretching and loosening-upexercises that canbeused in training.Test themoutandchoose thosethatfeelbestforyourmuscles.

Relax-ExtendMethodIn the first stretching phase, carefully assume a position where youexperience a minor stretch stimulus. Maintain the position for abouttwentysecondsandconsciouslyrelaxyourmuscles.Inpre-stretchingandpost-stretching,holdforamaximumoftenseconds.Once you havemore experience with stretching, you should stretchbasedonyourownphysicalsensationsratherthanholdingastretchfora specific lengthof time.Stretching tension shoulddecrease somewhatafterashortperiodoftime.Eventhoughyoumaynotfeelthetension,youshouldfeelcomfortableinthepositionandbeabletorelax.Shouldthatnotbethecase,relaxslightlyanddecreasethetension.In the second stretching phase, intensify the position until youexperience a new reaction. Maintain the position for about twentyseconds.Theextendedpositionmustalsobecomfortable;otherwiseyou

havetocorrectit.Tofinish,carefullymoveoutofthestretchposition.Positions in the static stretching warm-up and cool-down phasesshouldnotbeheldformorethantenseconds.Instretchingattheendoftraining,it’snotnecessarytodothesecondstretchingphase.

ExecutionofStretching

• Move yourmuscles slowly into a positionwhere you experience aslightstretchingreaction.

•Maintainthepositionforabouttwentysecondsinthefirstphase,andforamaximumoftensecondsinpre-andpost-stretching.

•Extendthestretchuntilyoufeelnewtension.Maintainthispositionforabouttwentyseconds,andamaximumoftensecondsinpre-andpost-stretching.

•Movecarefullyoutofthestretchposition.

Tense-Relax-ExtendMethodIn the first stretching phase, slowlymove into a positionwhere youfeel slight stretching tension. Tense the muscle to be stretched withmedium intensity against something solid and don’t change positions.Depending on the starting position, it can be a wall, the floor, or atrainingpartner.Thetensioncanalsobeappliedtoanimaginaryobject.Therearedifferentopinionsabouthowlongandwithwhat intensitytensioning should be done. One opinion is that tensioning should bedoneatfullintensityforoneortwoseconds.Thisentailstoomuchriskof injury, though, and it’s also difficult to fully activate themuscle insuchashortamountoftime.Irecommendastretchatmediumintensityforaboutfiveseconds,subsequentlyrelaxingthemuscleforonetothreeseconds. The exact amount of time depends on the time yourmusclesneedtorelax.In the second stretching phase, intensify the position until youexperienceanewreaction.Brieflymaintain thepositionbefore tensingthe muscle to be stretched again and relaxing to extend the position.Thisshouldbedoneatleastoncebutcanberepeated.Extensionofthestretchpositionwilldecreasewitheachexerciseuntilnearlynofurther

extensioncanbefelt.In principle it can be assumed that the more intensive the stretchtensionisandthelongerit lasts, thegreatertherelaxationwillbeandthemoreeffectivesubsequentstretchingwillbe.

TensioningMuscleGroups

Consciouslynoticewhereexactlythestretchingtensioncanbefelt.Next, tense the stimulated muscle group. Tensioning is appliedoppositetothedirectionthebodyismoved,andthejointdoesn’tmove. If you return the body in the direction of the startingposition, it will subsequently be impossible to achieve furtherextensionofthestretchposition.

ExecutionofStretching

•Movethemusclesslowlytoapositionwhereyoufeelslighttension.• In the first phase, tense the muscle to be stretched with mediumintensity against a real or imaginary object for about five secondswithoutchangingthejointposition.

• Relax themuscle for one to three seconds without changing yourposition.

• In thesecondphase,extend thestretchuntilyouexperienceanewreaction,andmaintainthisstanceforafewseconds.

•Next,repeatthefirstphase.•Carefullymoveoutofthestretch.

DynamicStretchingMethodDynamic stretching can be understood as careful rhythmicmovementsthat lead to a position with noticeable stretching tension that is then

quicklyabandoned.SomeThaiboxers train in rhythmicbouncingwithsuchsmallstepsthatyoucanhardlyseetheirmovements.Intheprocessofdynamicstretching,performtheexercisesothatyouinitiallytakeonslighttension,andfromthatpositionrepeattheexercisefive to ten times while cautiously increasing the extent of yourmovementseachtime.Afterward,relaxthemusclesthatwereused.Use dynamic stretching to prepare your body formovementswith alarge range ofmotion. Before dynamic stretching exercises you shouldthoroughlywarmupyourbody,asthemethodrunstheriskofinjurybybouncingbeyondslightstretchingtension.Thismethodisprimarilyusedby advanced athletes who have already a well-developed sense ofperceptionoftheirbodies.

ExecutionofStretching

• From a position of slight tension, carry out little bouncingmovements to a deeper stretched position, and then return to theoriginalposition.

• Carry out five to ten moves while trying to extend the stretchpositionuntilyouhavereachedthemaximumrangeofmotion.

•Carefullypulloutofthestretchedposition.

A–B:Littlebouncingmovementstothefront.

SwingMovementsSomeathletesintegrateswingmovementsintheirwarm-upprogramasavariant of dynamic stretching. Some Thai boxers even concentrateexclusivelyonswingmovementsafterwarmingupthebody.Newcomersshould first start with some stretching exercises, however, as theexcessiveradiusofaswingrunstheriskofinjury.Swingmovementsareusuallydonewiththelegsandthearms.Swingthestretchedleg,forexample,slightlyawayfromthegroundtothetopwhilekeepingthemusclesasrelaxedaspossible.Repeattheswingfivetotentimeswhileincreasingtheheightandpace.Assoonasyouhavereached the maximum range of your movements, change to the nextexercise.Performthearmswings laterally to theoutside,up,anddown.Youcanalsocombinelateralarmswingswithturningthebody.Performthelegswingstothefront,side,andrear.Forbetterbalanceyoucanholdontothebackofachair,whichallowsyoutoconcentrateontheexercise.Next,youcancarryoutcircularmovementswiththelegfromtheinsideoutandfromtheoutsidein.

Execution

•Swingapartofthebodyintoapositionofslightlystretchedtension.•Carryoutfivetotenrepetitionswhiletryingtoextendtherangeofthemovementscontinuouslyuntilyoureachyourmaximumrange.

•Continuewiththenextswingexercise.

A–B:Legswingstothefront.

RotatingtheJointsTo relax thebody,athletes frequentlymove their joints in circlesafterthestretchingexercises.Movingthehead,wrist,shoulder,kneeandfootjoints is especially important. It is best todo five to ten circles inonedirectionandthenfivetotenintheoppositedirection.

Execution

•Standinanuprightposition.•Rotatethejointwithmediumforce.•Dofivetotenrepetitionsinonedirectionandthenfivetotenintheoppositedirection.

•Continuewiththenextexercise.

A–B:Movingthehead.

StretchingProgramWhen organizing a stretching program, consider which groups ofmuscleswillprimarilybeactivated.Thesemusclesmustbepartof thewarm-up,cool-down,andstretchtraining.Generally,youshouldstretchyour weak points intensively but not exclusively. If, for example, themusclesat thebackofyour legon the right sideare less flexible thanthoseontheleft,trainbothsides,butaddoneextracyclefortherightside.Also considerwhether to use the program in the course ofwarmingup,coolingdown,orforspecialstretchtraining.Therequirementsforastretching program differ depending on your muscle tension, traininggoals, and training intensity.Newcomers canuse abasic program,butadvanced athletes should vary their stretching program according totheirdifferentdailyrequirements.The following section contains a starting programwith exercises forallmuscle groups anda stretchingprogram for groupsofmuscles thattendtocontractandfrequentlybecomeweakpointsinexecutingMuayThai techniques. You can use the full-body program for pre-stretchingandindividualstretchtraining.Theshortprogramcanbeusedforpre-and post-stretching for Muay Thai training. Use these programs as

suggestions, adapting them to your own requirements based on yourprogressinstretching.

Guidelines

StableStartingPositionandSlowMovementAssumeastablestartingpositionsothatyoucanfullyconcentrateon stretching. In intense stretching, an unstable stance canmakeyou overstep the best position, resulting in an injury. Find thecorrect stretching position bymoving slowly and carefully; rapidmovescan leadto injuries.Next,moveoutof thestretchpositionjustascarefully.

CorrectStretchPositionYourperformanceleveldeterminesyourstretchingposition.Don’tattempttodothesamestretchingpositionasyourtrainingpartneroras shown in thisbook,butbeguidedbyyourownperception;eachindividualhasadifferentphysicalconfiguration.Youwillalsofindthatyourmuscletensionvariesfromdaytoday.Nevertrytoachieveastretchingpositionbyforce.Onceyoufeelpain,youhavetopullbackfromthestretchingpositionpromptly,asotherwisethemusclewillcontinuetohardenandnotrelax.Yourflexibilitywillimproveonlyifyougetusedtorelaxedmusclesmovingslowlytothenextstretchposition,andifstretchingiscarriedoutregularly.

ConsistentBreathingOnce you have found the correct stretching position, concentrateonthemuscletobestretched.Breatheslowlyandregularlyintherelaxation process, and notice the relaxation in the muscle.Extensionofthestretchingpositionisdonewhileexhaling.

StretchingProgram:FullBodyThisstretchingprogramisforuseinwarminguporcoolingdownandinstretch training. It isdesigned to stretchallmusclegroupswithas fewexercisesaspossible.Ifyouusethestretchingprograminthewarm-uporcool-downphase,

you should do the exercises only once and not hold the positions formorethantenseconds.Instretchtrainingyoucanholdthepositionsfortwentysecondsorevenlonger.Alwaysstretchtheleftandrightsideofyourbody.Makesurethatyourbreathingisconsistent,andconcentrateonandrelaxthemusclesyou’reworkingon.

1.Stretchingtheneckmuscles:Leanyourheadtoonesideandpullyourotherarmdown.Thestretchcanbeintensifiedbypushingyourheaddown.

2.Stretchingthechestmuscles:StanduprightwithyourarmsspreadtothesidesorraisedinaUshape.Moveyourchesttothefrontandpullyourarmsbackuntilyoufeelaslightstretchingsensation.

3.Stretchingtheshoulderandbackmuscles:Moveyourhandscrosswaysinthedirectionofyourshoulderblades.Yourupperarmsremaininahorizontalposition.

4.Stretchingtheshoulderandarmmuscles:Onehandpointsdownbehindyourheadwithyourupperarminasomewhathorizontalposition.Pushwithyourotherhandagainstyourelbow,therebypushingyourarmdowninastraightline.

5.Stretchingthefrontthighmuscles:Fromastandingposition,grabonefootandpullittowardyourbuttocksuntilyoufeelaslightstretchingsensation.Intheprocess,moveyourhipconsciouslytowardthefront.

6.Stretchingthecalfandrearthighmuscles:Inanuprightstancewithlegsstretched,moveyourupperbodytothefront.Shiftyourhipforward,andavoidroundingyourback.

7.Stretchingtheinnerthighmuscles:Inastandingposition,spreadyourlegstotheoutsideuntilyoufeelaslightstretchingsensation.Moveyourupperbodytotheright,tothecenter,andtotheleft.Maintaineachpositionforafewseconds.

StretchingProgram:ImportantMuscleGroupsThis program can be used before and after Muay Thai technique

training.Thestretchingisfocusedprimarilyonthemusclegroupswhoseflexibility is important for performingMuay Thai techniques. You canswap exercises for the samemuscle group or add other exercises. Forpre-andpost-stretching,maintainthepositionforabouttenseconds.

1.Stretchyourshoulderandarmmuscles:Yourhandsmovebehindyourback.Onehandgrabsfromaboveandtheotherfrombelow.

2.Stretchingthehipandfrontthighmuscles:Aftertakingalungestep,yourrearlegisrestingonthefloor.First,moveyourhipdownward.Thenyieldslightlyandpullyourlowerleginthedirectionofyourbuttocks.

3.Stretchingtherearthighmuscles:Yourlegsarestretchedandpointstraightinfront.Movetheupperpartofyourbodyforward.

4.Stretchingtheinnerthighmuscles:Sittingonthefloorwithyourlegspulledin,thesolesofyourfeetarepressedtogether.Letyourkneessinktothesides.Thepressurecanbeincreasedwithyourarms.

4.StaminaTrainingYouarealreadytraininginstaminaforMuayThaiwithexercisesspecificto the sport, such as shadowboxing, punching bag and pad training,clinching,andsparring.Additionalsessionstoimproveyourstaminaarehelpfulifyouhavedifficultyinkeepingupwiththetrainingintensityatyourclub,andalso inpreparation for fights.Separate stamina trainingsessionsarealsonecessarytoloseweightandtoreducebodyfat.Youcanimproveyourstaminabyaddingseparatejoggingunitsorby

adding twenty to forty minutes of jogging to a Muay Thai trainingsession.Skippingropeandswimmingarealsogoodmethodstoimprovestamina.It is important to determine the appropriate intensity for stamina

training; the options are described below. Trainingwith basic staminaintensity is recommended for beginners.Martial arts training certainlyincludesstaminatraining,butit involvesconstantlychangingintensity.It’snecessary todoadditional training sessionswithbasic intensity forstaminaandfitness.Good basic stamina lowers the heart rate in the short lulls between

attacks.Thatmeansyouareconservingenergyandstayingfitforlongerperiods. Good fitness stamina helps you through intensive trainingsessionsandcompetitions.

TrainingIntensityThebestpossibletrainingintensitydependsonyourphysicalconditionandtraininggoals.Fourintensitylevelsaredescribedbelow.

1.RegenerativeTrainingRegenerative training involves activities of very low intensity such as,for example, slow jogging, cycling, and swimming. You are at thisintensitylevelforaslongasyouperceivethestrainascomfortable.Onceit becomes strenuous, you have exceeded this level. This intensitycorrespondstoabout65percentofyourmaximumheartrate.Alowdegreeofintensityforfasterregenerationisrecommendedafter

astrenuousathleticactivity.Immediatelyaftertraining,youcanjogforanotherfiveortenminutes.Youcanalsoplanaseparatetrainingsessionfor this intensity level. If, for example,you trained intensively thedaybeforeortookpartinacompetition,whichleavesthebodytiredandthemuscles tense, this type of training can accelerate the regeneration ofyourbody.

2.BasicStaminaIntensityBasicstaminaistrainedatmoderateintensity.Inthecourseoftraining,

you still have to be able to speak. The level of intensity is toomuch,however, if you feel tired and exhausted in training. Basic staminaintensitycanbedeterminedpreciselywithaheartmonitor;thislevelofintensitycorrespondstoabout75percentofyourmaximumheartrate.In terms of health, this level of intensity is the most important in

training. Itdevelopsbloodcirculation, strengthens the immunesystem,andusesasubstantialproportionofenergyextractedfrombodyfat.Thetypes of physical activity recommended are jogging, cycling, walking,andindoortrainingwhileconnectedtoacardiodevice.Well-developedbasicstaminahasapositiveeffect inallkindsofsports.Theheartratequickly returns to normal, and the time required for regeneration isreduced. This is especially important in competition, as it makes youphysicallyfitandabletoconcentrateforlongerperiods.Regulartrainingin this area lowersyour restingheart rate.After a fewweeksyouwillperformbetter at the sameheart rate,meaning, for example, that youwillbeabletorunlongerdistancesandrunfaster.

3.FitnessStaminaIntensityYouwillbeatthisintensitylevelifyouexertyourselfintrainingbutstillabletocontinueforseveralminutes.This intensity level is toomuchifyou have to stop because of excessive acidity in the muscles. Fitnessstamina intensity canbedeterminedpreciselywith thehelpof aheartmonitor.Thislevelofintensitycorrespondstoabout85percentofyourmaximumheartrate.At this level you train yourmuscles and general fitness. In training

thislevelofintensityfeelslikeastrain,andaftertrainingyourmusclesclearly feel more strained as well. You can use any kind of staminatraining to achieve this level of intensity, including especially thoseactivities where the level of intensity can be adapted to theserequirements.Thisleveloftrainingintensityisanecessityforadvancedathletes to achieve performance improvements. Before you start withthistypeoftraining,youfirsthavetohavebuiltupasolidstaminabase.Stamina training for fitness can also be enjoyed more, as you don’texceedtheintensityleveleventhoughyouincreaseyourrunningspeed.Inaddition,yourbodyregeneratesquickly,andfitnessreturnssoonaftertraining.

FrequentlyAskedQuestions:IsItBettertoReduceBodyFatthroughSlowJogging?

Toreducebodyfat,youcanrunatasloworafastpace.Regardlessof the intensity, you can only reduce body fat if you achieve anegativebalanceofcalories.Thatmeanseatingfewercaloriesinadaythanwhatyouburn.When training inbasic stamina intensity, a good part of the

energyyouuse is taken frombody fat.This iswhy lotsofpeoplebelieve that this is the optimum approach to reducing body fat.Fitnessstaminaintensity,however,clearlyburnsmorecaloriesinthesameamountoftime,whichiswhytheabsolutedegreeoffatreductionishigheratthefitnessstaminaintensitylevel.Themoreintensive the strain is, the lower theproportionof fat is used forenergy,andthehighertheabsoluteamountoffatconsumed.Thisdoesnotnecessarilymeanthatthefitnessstaminaintensity

level is better for reducing body fat, because not only calorieconsumptionbutalsocalorieintakehastobeconsidered.Afteranintensive training session, thebodywants toquickly replenish itsemptycarbohydratestores. Ifyouthentakeinmorecaloriesthanyouused, the traininghasbeenwasted.Following trainingat thebasic stamina level,youwillbe lesshungry thanafter trainingatthe fitness stamina level, and it will be easier to eat the rightamountoffood.After an intensive strain, the body needs more time for

regeneration. As a result of intensive stamina training, the bodymay be too tired forMuay Thai training the next day. Intensivetraining also hampers the immune system and makes you moresusceptible to injury and infection. Training at the basic staminalevel,ontheotherhand,improvestheimmunesystem,asthebodyisonlyslightlystrained.Conclusion: the best level of intensity to reduce body fat

depends on your performance level and your training goals.Beginnersshouldonly trainat thebasicstamina intensity level intheirfirstsessions,asthistypeoftrainingislessstrenuousforthebody. Advanced athletes choose between the two intensity levelsand adapt their calorie consumption and regeneration periodsaccordingtotheirindividualrequirements.

4.AnaerobicIntensityAtthethresholdbetweenaerobicandanaerobicenergygeneration, thebody is trained to withstand more strain for longer periods. In theprocess, thebodypartially gains its energyanaerobically,meaning thebodyisunabletoacquireall theoxygenneededforenergyconversion.The body now primarily burns carbohydrates, which produces theresidualsubstancelactate,thebaseoflacticacid.Lactatecan’tbebrokendown quickly by the body. Once the threshold between aerobic andanaerobicenergygenerationisexceeded,likeduringahardexchangeofblows inaMuayThai fight, theproductionof lactic acidwill increasedisproportionately.Thiscauseshyperacidity,andactivitymuststopafterashortamountoftime.Health-orientedstaminatrainingisnotaimedattrainingatthislevel

of intensity. Professional athletes, however, do some of their trainingsessionsatthislevel,whichrequiresasolidstaminabase.Theheartratedropsquicklyafterthestrain,andtrainingcancontinue.

DeterminingandControllingTrainingIntensityFirst, you have to know your maximum heart rate before you candeterminethetrainingheartratebestsuitedtoyourstaminatraining.Itis the basis of calculating training intensity. The easiest way todetermine your maximum heart rate is to use the formula: Maximumheartrate(MHR)=220–age

Thismethodhasbeenproveninmanytests,butitmaybedifferentforsome individuals. Professional athletes frequently use the maximumheartratetest,inwhichtheheartrateispushedtoitsmaximumduring

intense activity. This could include, for example, a sprint up to theirpersonal performance limit. The test is not recommended for fitness-orientedathletes,astheunusuallyintensivestrainrunsastrongriskofinjury.

MHR 220–age

Regenerativetraininglevel about65%ofMHR

Basicstaminalevel about75%ofMHR

Fitnessstaminalevel about85%ofMHR

Exampleforathirty-year-oldMaximumheartratepertheformula:220–30=190MHRRegenerativetraininglevel:190×0.65=heartrateof124Basicstaminalevel:190×0.75=heartrateof143Fitnessstaminalevel:190×0.85=heartrateof162

YourTrainingIntensityLevelInyourtrainingsessions,trytogetclosetoyouroptimumheartrate.

Trainingpulserate

Regenerativetrainingarea

Basicstaminaarea

Fitnessarea

ImportantTips:MeasuringIntensity

For stamina training, you should use a heart rate monitor. Youwear a belt around your chest that measures your heartbeat. Aheartrate–monitoringwatchcanshowyoutheinformationonyourwrist. These devices can usually be adjusted to your individualstaminalevelfortraining.Theunitbeepsifyouexceedthetargetheartrate.Goodmodelsareavailableatspecialtystoresfromabout$100.

KhruPittrainsNonsaiinkneetechniques.

SelectingYourStaminaActivityBeginners train at the basic stamina intensity level, as this type oftrainingmakesthebodymoreresistantandlowerstherestingandactiveheartrate.Formoderatestaminatraining,chooseaphysicalactivitythatallowsyoutomaintainanearlyconstantpace throughoutso thatyourheartrateremainsattheplannedintensitylevel.Advancedathletescantrainatthefitnessstaminalevel,increasingthe

pace and integrating interval training with varying speeds into thestamina training. In running training, for example, youalternatequickrunsover shortdistanceswith longer runsat reduced speed.Thebodygetsusedtostrainatdifferentlevelsofintensityandlearnstonormalizetheheartrateagainaftertheeffort.Intervaltrainingcanbeanyphysical

activitythatiscarriedoutatdifferentspeeds.

ImportantTips:TheStructureofTraining

Stamina training can be done in separate training sessions or incombination with Muay Thai training. Even though many Thaiathletesbegintheirtrainingwithastaminaunit,it’sbettertodoitafterthetrainingintechniques.ThatwayyouconserveenergyandarebetterpreparedforthetrainingspecifictoMuayThai.Stamina training should be done at least once a week. Each

staminaunitmust last aminimumof twenty to thirtyminutes toachieveaneffect.Beginnerstraininstaminaatmoderateintensity;advancedathletescantrainwithvaryingintensities.

SkippingRopeSkipping rope is an important type of training for Muay Thai, as itdevelopsstamina,power,coordination,andspeed.Youwillquicklyseeyour coordination improve, and after a few training sessions you’ll beabletoskipfasterwithoutgettingcaughtintherope.Holdeachendof the rope inyourhandsandplaceboth feeton the

middle of the rope. Stretch your arms sideways at about a forty-five-degreeangletoyourribs.Thisisthecorrectlengthforskipping.Shortenthe rope until the handles are in the required position. If you use askipping ropewithouthandles,wrap theendsof the ropearoundyourhandstocreatetherightlength.Trytoskipwithlittleeffort,yourupperbodyerect, andyour shoulders relaxed. Start to jumpacrossyour toesandfromtheballsofyourfeet,andreturntothestartingposition.

• Standard skip: swing the rope from back to front over your head.Jump simultaneously with both feet above the swinging rope, andreturntothefloorwithbothfeetatthesametime.Returnsmoothlytotheballsofyourfeet.

•Runningskip:skipasifyouwererunning.Jumpwithonefootacrossthemovingropeontoyourotherfoot.Thisisthefastestpossiblewaytocrosstherope.

•One-leggedskip:skipseveraltimeswithonefootacrossthemovingrope before changing legs. Beginnerswill start to feel the intensityafter five skips. Advanced athletes can easily perform twentyconsecutiveskipsonthesameleg.

• Skipping with bent knees: pull one knee toward your upper bodywhile you jump across the ropewith your other leg. Then pull upyourskippinglegandjumpwithyourotherleg.Alternatetherightandleftlegs,andkeeppullingupthekneeofyouroppositeleg.

•Skippingwithcrossedarms:jumpoffthefloorandcrossyourarmsinfront of your body before the rope goes under your feet. Uncrossyourarmsassoonastheropeisaboveyourbody.

•Double-rotationskip:jumpwithbothfeetfaroffthegroundandpullyourkneestowardyourchest. Intheprocess, theropepassestwicebeforeyourfeetreturntothefloor.Onlyadvancedathletescanusethistechniqueasittakesalotofstrengthandgoodcoordination.

5.StrengthTrainingStrengthtrainingisanimportantcomponentoftrainingforThaiboxerstoimprovetheirperformance.Strengthtraininghelpstoincreasepowerinpunches,blows,throws,andkicks,anditallowsforbetterreactiontoanopponent’s techniques.Strengthexercisesareusuallydoneafter thetraining in techniques, but separate strength sessions can improvemusclepower.Youcanalsousestrengthtrainingtocounteranymuscleimbalances,whichincreasetheriskofinjury.The following section contains exercises and programs to strengthen

thebodythatareparticularlysuitedforMuayThaipractitioners.Thesearebalancedprograms that canbeadapted toyourown requirements.When planning your program, make sure that you not only train themuscles used predominantly in Thai boxing but also do balancingexercises,suchastheShoulderBridgeforthemusclesinthebackoftheleg.Someoftheexercisespresentedaredemandingandmustbepracticed

carefullytoavoidtheriskofinjury.DifficultexercisessuchastheKickout of a One-Legged Knee Bend and Handstand Push-Up are initiallytrained in with a limited range of movement, and then progressivelyextendedwithmoreexperience.Ifanexerciseisn’tworkingasdescribed,use another exercise for the same set of muscles. You can find moreexercisesinthebookFitnessforFull-ContactFighters(2006).In many exercises it is possible to use an exercise ball, a balance

board,andabalancecushion.Evenifyouhaven’tusedthisequipmentbefore, you should put it to the test in these exercises. Training withequipmenthelpsimprovetheinterplayofmusclesandprovidesexcellentstrengtheningofthetrunkmuscles.

Pushupswithabalanceboardandanexerciseball.

StimulationTrainingToimprovecontinuallyinyourstrengthtraining,youhavetostimulateyour body. Our bodies react to physical strain with an adaptationprocess.Ifyoutrainharderthanintheprevioussession,yourbodywillreachahigherlevelafteraperiodofregeneration.Thisprocessiscalledsupercompensation.Theintensityandmethodareextremelyimportantforthe adaptation process and performance improvement. Allowing forappropriate regeneration and a healthy and balanced diet are alsoimportantfactorsforsuccessfulstrengthtraining.

TrainingFrequencySignificant change in the shapeof thebodyand strengtheningmusclescanonlybeachievedthroughregulartraining.Strengthtrainingonceaweek will maintain strength, but improving performance requires two

weekly training sessions for all muscle groups. If the time betweensessionsisanylonger,themuscleswillslowlydegrade.Thatiswhyyoushould try to trainallmusclegroupsat leastonceaweek,even ifyoudon’thavemuchtimetospare.Ifyouareill,don’tdostrengthtraining,asitcanendangerthehealingprocess.

RegenerationPhaseThe time required for regeneration and adaptation depends on howmuch you’ve stimulated your body, the training conditions, and thetraining method you used. Appropriately organizing the time forregenerationacceleratesrecovery.The best results from training are achieved if the break betweentraining sessions is correct. If thebodydoesn’thave sufficient time forregeneration,itcanleadtoovertraininganddeteriorationinyourlevelofperformance.Performance levels alsodecline if you leave toomuchtimebetweentrainingsessions.It’sdifficulttosettheregenerationphasepreciselybecausevariousfactorsinfluenceit.Thetimeforregenerationisusuallygivenas twenty-four to forty-eighthours.Thegoal insettingyourregenerationtimeistounderstandyourbodybettertoestablishanoptimumtrainingplan.Listentoyourbody;trainifit’sreadytoperform.Ifyoufeelweakandtired, you should train othermuscle groups or skip a training session.The first signs that you are training toomuch are feeling weak, poorsleep, sweating, and a slight increase in body temperature. If youcontinue overexerting your body, your performance will decline andyou’llbemoresusceptibletoinjuryandinfection.Thisappliesmoretocompetitiveathletesthantobeginners,althoughevenforthemit’sfairlyrare.

SelectingExercisesandProgramsThe exercises introduced in the following sections train all themusclegroups. Use the training variants to technically master the skills, andchoosethosethatcorrespondtothetrainingintensityyouhaveplanned.Theworkoutsarekeptshorttoallowyoutodoseveralstrengthtrainingunitsperweeksothatyoudon’thavetolimityourMuayThaitraining.Remember not to do the same workout two days in a row, and to

strengthenallmusclegroupsintensivelyatleastonceaweek.

TrainingIntensityandRepetitionsNewcomerstotrainingshouldperformtheexercisesatlowintensity.Atany level, the intensity you choose should tend to be low rather thanhigh. Muscles get used to new demands faster than tendons andligaments, so the body should be allowed to adapt slowly to moreintensive training.Beforeyou increase the strain,youhave to increasethenumberofrepetitions.For beginners, fifteen to twenty repetitions of the dynamic exercisesare recommended. Some of the intensive exercises introduced belowcan’tbedone toomany timeswhenyou’renewto them; theprogramsgive an indication of the appropriate number of repetitions. To avoidinjuryitisimportantthattheexercisesaredonecorrectly.Ifitturnsoutthat you can’t do the minimum number of repetitions, do a lessdemanding exercise for the samemuscle group. Advanced athletes domore repetitions of the dynamic exercises or choose more intensivetrainingvariants.Staticexercisesaredonesothattheendingpositionisheldforthirtyto sixty seconds. Advanced athletes hold a position for one to twominutes,ortheyuseamoreintensivetrainingvariant.

BreaksbetweenSetsIfyouexercisewithlotsofrepetitionsatfairlylowintensity,youtakeabreak of one or two minutes between sets. The body requires aregeneration phase of two to three minutes between sets, however, ifyou do fewer repetitions at high intensity. As a variant, advancedathletescanuseonesetforeachexercisebeforetheycontinuewiththenextset.Onceyouhavedonealltheexercisesinoneset,startagainwiththefirstexercise.

ImportantRulesforTrainingTake a stable starting position to allow you to fully concentrate onexecutingtheexercise.Tenseyourabdominalmuscles,themusclesfromyour shoulders down your back, and the glutes, and keep your backstraight.Occasionally, check your starting position and how you carry

outtheexercisesinfrontofamirror.Concentrateonthemusclesyouaretargetingineachexercise,andbeawareofhow theymoveduring the exercise.The targetmusclesmustremainactiveduringtheentireexercise.Inapull-up,forexample,don’trelaxyourarms,butkeepthemtensedinaslightlybentposture.Dotheexercisesinslow,evenmovements,andfocusoncorrectexecution;thegoalofstrengthtrainingiseffectivetrainingofthemuscles.Forjumpingexercises, move slowly into the jump position, and only from thereshould you move quickly in the jump. Avoid gaining momentum andalsotakingevasiveactionusingothermusclegroups.Ifyourmovementsare jerky or you twist your body, youmight be able to do one extrarepetition,buttherewillbenobenefittotrainingyourmuscles;movingincorrectlywillonlyhelpyoucompletetheexercise.Theseexercisescanstrainandexhaustthebody.Ifyoufeelpain,takea break. If the pain recedes in the resting state, think about theunderlyingreasonforitandtrytorepeattheexercise.Stoptheexerciseifthesamepainoccursagainandcontinuewiththenextthinginyourtrainingplan.Ifthepaindoesn’tsubsidewhileresting,endthetrainingsessionandcontactadoctor.Exercises for the left and right sides of the body should always bedone at the same intensity; make sure your training is balanced, andintegrateallthelargemusclegroupsintoyourtrainingprogram.

BreathingIt is better to do the exercises at a fairly slow pace with steadybreathing.Don’tinterrupttherhythmofyourbreathing,asthisleadstoinsufficientoxygenintakeandconsiderablehealthrisks.Ifyoudorapidexercisesathighintensity,breatheinonthewaydownandbreatheoutintheexertionphasewhenstretchingorstraighteningup.Continuewiththe samebreath rate inall repetitions. If youhold theendingpositionforsomeseconds,makesureyouarebreathingconsciously.

ExecutionoftheExerciseTakethestartingpositionanddotheexercisebasedontheinstructionsprovided.Dothenumberof repetitions indicated foryourperformancelevel. Choose an intensity level where you are able to perform the

repetitionstechnicallycorrectlyandwithouttakinganywrongpositionsor compensatingmovements. Even though an exercise is described foronlyonesideofthebody,alwaysstrengthenbothsides.

Neckpullsstrengthentheneckmuscles.

Thepriorityoftheseexercisesformusclestrengtheningismarkedhigh(++)orlow(+).

Strengthening:++Chestmuscles+Lowerarms,frontshoulders,lowerback,stomach,rearupper-armmuscles

StartingPositionRest with your hands on the floor and your toes or lower legs on anexerciseball.Holdyourhandsapartatshoulderwidthwithyourfingerspointing up. Tense your abdominal muscles and the muscles of yourbuttockstostabilizeyourback,andpullyourshoulderbackanddown.

Yourheadandeyespointtothefloor.

ExecutionBend your arms until your upper body nearly touches the floor. Yourelbowsstayclosetoyourbody.Next,stretchyourarmsandmovebackintothestartingposition.Keepyourentirebodytensed,andmakesurethatyourbackstaysstraight.

VariantsIfyoudon’thaveanexerciseball,youcanrestyourtoesonanobjectofmediumheight,butthiswillreducetheintensityoftraining.

A–B:Thestartingandendingpositions.

C–F:Rowingpushups.

Pushupsonthefistshelpstabilizethewrists.Doingfistpushupsonanexerciseballisveryintensive.Advancedathletescanstrengthen thehandmuscleswithpushupsonthe innerandouteredgesof thehands.Advancedathletescanalsodopushups on the fingers; the higher the performance level is, the fewerfingersareused.Youcanalsotrainexplosivestrengthbythrustingwithyourhandsoutofthelowpush-uppositionandclappingyourhandsintheair.Anotherveryintensivevariantistodotheexerciseondumbbellsandcombineitwithrowing.Startwiththeplannednumberofrepetitionsina rowing motion on the right side, then on the left, and finally aspushups.

Strengthening:++Upperback,frontupper-armmuscles+Shoulder,stomach,handmuscles

StartingPositionHangonapull-upbar.Yourarmsareclosetoeachother,andthepalmsof your hands point forward. Your body posture is straight, and yourstomachmusclesaretensed.

ExecutionPull yourself upwith an evenmovement until your chin is above thebar. In the process of themovement, bring your elbows to your ribs.Brieflyholdtheendingpositionbeforeyouslowlyreturntothestartingposition. Lower your body only so far that your arms are still slightlybent, and avoid any compensating movement, such as raising yourshoulders.

VariantsYoucanalsogripthebaratshoulderwidthwiththebackofyourhandsfacingforward.Averyeffectivevariantispullingyourselfseveralyardsuparope.Youcanachieveasimilareffectifyouputatowelaroundahighobject,grabtheendsofthetowel,andpullyourselfup.

A–C:Pull-upsequence.

Strengthening:++Upperbackmuscles+Neck,rearshoulder,frontupper-armmuscles

StartingPositionTake a lunge step and support yourself with one hand on an exerciseball, another object, or your front thigh. Your other arm hangs downwith a dumbbell held in that hand, your palm pointing toward yourbody. Your back is straight, and the muscles of your stomach andbuttocksaretensed.

ExecutionPullyourelbowupasfaraspossibletotherearandclosetoyourbody.Next, lower your arm slowly, but not to full extension. Repeat theexercise. Avoid compensating movements of the upper body andshoulder,andmakesureyourupperbodyisstraight.

VariantsAdvanced athletes can row with both arms and the upper body bentforward. To do this, hold a barbell at shoulder width, or hold twodumbbellsincorrespondingpositions.Attheendofthemovement,pullyourelbowsupandtotherear,andmoveyourshoulderbladestowardone another. Your back should remain immobile in the process.Makesurethatyourabdominalmusclesremaintensed.

A–B:Thestartingandendingpositions.

C:Rowingwithbotharms.

Strengthening:++Shouldermuscles,especiallythelateralparts+Neck,rearupper-armmuscles

StartingPositionSit upright on an exercise ball or a chair. Your arms are in the air,elbows pointing away from your body, your head between thedumbbells. Hold the dumbbells with your thumbs pointing to oneanother.Tenseyourabdominalandbuttockmuscles.

ExecutionLiftthedumbbellstoapositionnexttoeachotherwithoutchangingtheposition of your hands. Next, move your arms slowly back into thestartingpositionbeforerepeatingtheexercise.Avoidpushingyourheadforward, avoid compensatingmovements to the front or rearwith thedumbbells,andmakesureyourbackisstraight.

VariantsThe exercise can be done in a standing position or with a long barinsteadofdumbbells.Thehandstandpush-upisagoodalternative.Putyour hands against a stable wall and raise your stretched legs. In anearlyverticalposition,bendyourarmsuntilyourheadisclosetothefloor.Next,stretchyourarmsupagain.

A–B:Thestartingandendingpositions.

C:Thehandstandpush-up.

Strengthening:++Neckandjawmuscles

StartingPositionHoldacablebetweenyourteethwithseveralweightplatesattachedtoit. Slightlybendyourhead to the front and tenseyourabdominal andbuttockmuscles.

ExecutionSlowly raise the back of your head. Next, lower your head again andrepeattheexercise.Makeslowandevenmovements,anddon’tusetoomuchweight,asyoucoulddamageyourteeth.

VariantsTheexercisecanalsobedonewiththeweightonthebackofthehead.Other variants are putting tension on the palms or against a towel,whichallowyoustrengthentheneckmuscles fromtherear, front,andside.Thesevariantsdon’ttrainthejawmuscles,however.

A–B:Tensiononthebackoftheneck.

C:Tensionagainstthetowel.

Strengthening:++Thighmuscles,particularlythefrontthighmuscles,glutes,

backmuscles+Calves,frontoftheupperarm,lowerarm,backmuscles

StartingPositionTakealungestep.Yourrearlegrestsonyourtoes,orplaceyourinstepon an object. Hold dumbbells in your hands or a weight such as apunchingbag.Tenseyourabdominalmuscles,andkeepyourupperbodystraight.

ExecutionBendyourkneesasmuchaspossible,butdon’t rest themon the floorand don’t change the position of your feet.Make sure that your frontknee remains above your foot and doesn’t move to the front or side.Next,stretchyourlegsandrepeattheexercise.

VariantsAdvancedathletescanrestthefrontfootonamoveablesurfacesuchasabalanceboardorabalancecushion.

A–C:Lungestepsequence.

Strengthening:++Thighmuscles,especiallythefrontpartofthethighs,and

glutes+Calves,upperandlowerarm,backmuscles

StartingPositionStand upright with slightly bent knees. Your feet are slightly fartherapart than thewidth of your shoulders, and they point slightly to thesides.Holdaweight,forexampleapunchingbag,infrontofyourbodywith your lower arms. Tense your abdominal muscles and glutes andkeepyourbackstraight.

ExecutionBendyourkneesuntilyour thighsare slightlybelowhorizontal. In theprocess,shiftyourbuttocksbackward.Brieflyholdtheendingposition,tenseyourlegmusclesatfullstrength,andbreatheevenly.Next,stretchyour legsand raiseyourheelsat theendof themovement.Make surethatyourkneesremainaboveyourfeetanddon’tmovetothefrontorside.Thendoarepetition.

VariantsBeginners should do the exercise with a limited range of motion orwithoutaweight.Youcanvarytheweightbyholdingthepunchingbagonyourshoulderorbyusingdumbbells.

A–C:Thesequenceforsquats.

Strengthening:++Thighmuscles,particularlythefrontpartofthethighs,

glutes+Calf,abdominal,lowerbackmuscles

StartingPositionStand upright with slightly bent knees. Your feet are apart at aboutshoulderwidth,andtheypointslightlytothesides.Holdyourarmsupinfrontofyourbody.Tenseyourabdominalmusclesandglutes.

ExecutionBendyourkneesuntilyourthighsareslightlybelowhorizontal,andatthesametimepushyourbuttocksbackward.Next,jumpupanddeliverakneekick.After that,returntothebent-kneepositionandrepeat theexercise.Makesureyourexecutionoftheexerciseiscontrolledandthatyourkneesstayaboveyourfeetwhilebending.

Variants

Advancedathletes canvary the jump todoa flyingkickorelbowandfist techniques.Thekneebendcanalsobedonewithone leg.Anothertrainingvariantistodothejumpwhileonatire.

A–C:Thesequenceforjumpingoutofthesquat.

D:Doingthevariantexerciseonatire.

Strengthening:

++Thighmuscles,particularlythefrontpartofthethighs,glutes,calfmuscles

+Abdominalandlowerbackmuscles

StartingPositionTakealungestep,andthenraiseonelegupintheairbehindyou.Forastable stance, distribute yourweight on the ball of the foot, the outeredgeofthefoot,andtheheel.Yourarmsformaneasyguardinfrontofyourbody.Tenseyourabdominalmusclesandglutes.

ExecutionBend the knee of your pivot leg until your thigh is slightly belowhorizontal, and push your buttocks backward at the same time. Next,stretch your pivot leg in an explosivemotionwhile delivering a pushkickwithyourotherleg.Thenrepeattheexercise.Makesurethatyourknee staysaboveyour footand thatyour legmusclesarecontinuouslyactivatedduringthebend.

VariantsThekickcanbeintotheairoragainstapunchingbag.Beginnersdotheknee bend with both legs. Advanced athletes can deliver flying kicks.Otheroptionsarekneekicksandroundkicks.

A–C:Thesequenceofkickingoutofaone-leggedsquat.

Strengthening:++Rearthighmuscles,glutes+Frontthigh,lowerbackmuscles

StartingPositionLieonyourbackwithyourlegsnearlystretchedoutandyourheelsonanexerciseball.Yourhandsarerelaxedandrestonthefloor.Tenseyourabdominalmusclesandglutes,andtenseyourheelssomewhat intotheball.Liftyourpelvissothatyourthighandyourbackformaline.

ExecutionRolltheballwithyourheelsinthedirectionofyourbuttocksandkeepraisingyourpelvis.Stopbrieflyintheendingpositionbeforeyourolltheballback to thestartingposition.Makesureyourmovementsareevenandyourbuttocksaretensed.

VariantsAdvancedathletescandotheexercisewithoneleg.Ifyoudon’thaveanexerciseball,putyourheelsonatowelspreadoutonasmoothfloor.Asanalternative,takesmallstepswithyourheelsinthedirectionofyourbuttockswhileyourpelvisremainselevated.

A–B:Rollingtheexerciseball.

C:Theone-leggedvariantforadvancedathletes.

Strengthening:

++Frontandlateralabdominalmuscles

StartingPositionLieonyourbackwithyourlegsbentorstretchedandyourheelsonthefloor. Your hands are at your temples. During the exercise, push yourheelsagainstthefloorslightlysothatyourbackisn’thollow.

ExecutionRaiseyourupperbodyslowlyanddon’tdevelopanymomentumsothattheentiremotioniscontrolledbyyourabdominalmuscles.Turntotheleftandtotherightbeforeyouloweryourupperbody.Don’trestyourbody on the floor but rather repeat the exercise to ensure continuedmuscletension.

VariantsYou can intensify the exercise by holding amedicine ball or aweightdiscinyourhands.Theexercisecanalsobedoneonanexerciseball.

A–C:Thesequenceforcruncheswithturns.

Strengthening:++Frontabdominalmuscles,particularlytheslopingmuscles+Lateralabdominalmuscles

StartingPosition

Lieonyourbackwithyourhandsatyourtemples.Raiseyourheadwithyourarmsandlegsoffthefloortobuildtensioninyourbody.

ExecutionMove your upper body to the rightwhile pulling your right knee andyour left elbow toward each other. Next, return slowly to the startingposition,butdon’trestyourbodyonthefloor.Alternatebyraisingyourupperbodyto therightand leftuntilyouhavecompleted theplannednumberofrepetitions.Avoidswingingmotionsandhollowingyourback.

VariantsYou can also start by doing the first half of the planned number ofrepetitions to one side before you continue with the remainingrepetitions on the other side. For higher intensity, hold your armsstretchedupwardinthestartingposition.

A–C:Thebeetle.

Strengthening:++Frontabdominalmuscles+Lateralabdominals,shoulder,lowerback,frontthighmuscles

StartingPositionLie on your stomachwith your shins resting on an exercise ball. Shiftyour weight to your lower arms so that your elbows are below yourshoulderjoints.Tenseyourabdominalmusclesandglutes.

ExecutionPushyourupperbodyupuntilyourback is straightandyour legsarestretched. Tense your lower legs and elbows against each other, andconcentrate on the activity of your abdominal muscles. Depending onyour performance level, hold the ending position for twenty to sixtyseconds. Make sure your breathing is even and that your back isn’thollow.Staticexecutionoverseveral secondscorresponds toonesetofdynamicexercises.

VariantsAdvanced athletes can support themselveswith their toes on the ball.Youcanalsoalternatebyraisingoneleg.Ifyoudon’thaveanexerciseball, rest your toes on the floor or on an object of medium height,althoughthislowerstheintensityoftheexercise.

A–B:Thestartingandendingpositions.

Strengthening:++Lateralabdominalmuscles+Frontabdominals,outerthighs,lowerback,shouldermuscles

StartingPositionLie on your side and support yourself with your forearm positionedunderyourshoulder.Thesideofyourpelvisandlowerlegarerestingonthefloor.Tenseyourforearmandyourfootagainsteachother.

ExecutionRaiseyourpelvisandyourthighsothatonlytheoutsideofyourfootistouching the floor. Briefly hold the ending position before your pelvismovesdownbutdon’tletitrestonthefloor.Next,repeattheexercise.Make sure your breathing is even and avoid compensatingmovementssuchastwistingyourupperbody.

VariantsYoucanintensifytheexercisebyraisingyourupperlegandyourupperarm.Veryadvancedathletesdotheexercisewiththeoutsideofthefootortheforearmonanexerciseball.

A–B:Thestartingandendingpositions.

C:Higherintensityachievedbyraisingthearmandtheleg.

Strengthening:++Shoulders,lowerback,rearthighmuscles+Abdominalmuscles,glutes

StartingPositionLieonyourbackwithyourheelsonthefloor.Supportyourweightwithyourforearmssothatyourelbowsarebelowyourshoulders.Tenseyourabdominalmusclesandglutes.

ExecutionRaise your upper body until your back is straight and your legs arestretched. Tense your heels and elbows against each other andconcentrate on the activity of your core muscles. Hold the endingposition for twenty to sixty seconds.Make sureyourbreathing is evenand that your back isn’t hollow. Static execution over several secondscorrespondstoonesetofdynamicexercises.

Variants

Analternateforadvancedathletesistoraiseeachleginturnandholdthembriefly in theendingposition.Veryadvancedathletesplace theirfeet on an exercise ball. As a variant you can do the exercise withoutstretched arms. Concentrate on tensioning your hands and feetagainsteachotherwithoutanymovement.

A–B:Thestartingandendingpositions.

C:Higherintensityusingtheexerciseball.

Strengthening:++Lowerbackmuscles+Neck,rearshouldermuscles,rearthighmuscles

StartingPositionLiewithyourstomachonanexerciseball.Yourhandsand feetareonthe floor, and your head hangs freely. Tense your abdominal musclesandglutes.

ExecutionRaiseyourhead,leftarm,andrightlegatthesametime.Raiseyourarmhigher than your head, with your forehead remaining parallel to thefloor. Depending on your performance level, the exercise will taketwentytosixtyseconds.Makesureyourbreathingisevenandthatyourabdominalmusclesaretensed.Next,dotheexercisewiththerightarmandtheleftleg.Holdingthispositioncorrespondstoonesetofdynamicexercises.

VariantsAdvancedathletesuseonlyonehandorfootforsupport.Veryadvancedathletesdon’trequireanypointofsupport.Ifyoudon’thaveanexerciseball, you can do the exercise on the floor, but this decreases theintensity.

A–B:TheSupermansequence.

C:Intensifyingtheexercise.

Strengthening:++Frontandlateralabdominals,chest,rearupperarm,lower

backmuscles+Shoulders,frontthighmuscles

StartingPositionStartinpush-uppositionwithyourshinspositionedonanexerciseball.Putyourweightonyourhandssothat theyarebeneathyourshoulderjoints. Tense your abdominalmuscles and glutes, with your shouldersdownandtotheback,andkeepyourbackstraight.

ExecutionPullyourstretched legs towardyourchest, therebyrollingtheexerciseballforward.Yourbuttocksmoveupduringtheprocess.Brieflyholdthisposition.Next,rolltheballbackintothestartingpositionanddoapush-up.Thenrepeattheexercise.Makesurethatpullinginthelegsandthepushuparedoneinonefluidmotionandthatyourbackremainsstraightorslightlyarchedupward.

VariantsYoucansimplifytheexercisebypullinginyourkneesratherthanyourextendedlegs.Ifyoudon’thaveanexerciseball,youcanrestyourfeetonafoldedtowelonanevensurfacetodotheexercise.

A–C:Thesequenceoflegpullsandpushups.

Strengthening:++Thighmuscles,particularlythefrontpartofthethighs,chest

muscles,glutes+Calves,frontoftheshoulders,rearupper-armmuscles

StartingPositionStand upright with slightly bent knees. Your feet are slightly fartherapartthanshoulderwidth,andtheypointslightlyoutward.Yourhandshangfreelyatthesidesofyourbody.

ExecutionFirst,bendyourkneesasyourheels rise,andplaceyourpalmson thefloor in front of you.Then jumpbackwith your feet into thepush-uppositionanddoapush-up.Next,jumpbacktothefront,andfinallybackintothestartingposition.Thenrepeattheexercise.Makesurethatyourmotionisfluidandthatyourkneesdon’tmoveinorout.

VariantsTheexercisecanbeintensifiedbystretchingyourarmsaboveyourheadduringthejumpandbyholdinganexerciseballinyourhands.

A–D:Thesequenceofsquatsandpushups.

Strengthening:++Lowerback,thighmuscles,glutes+Forearm,upperback,frontandrearupperarms,calves,

chest,neckmuscles

StartingPositionStand upright with knees slightly bent. Your feet are slightly fartherapart than shoulder width, and they point outward. On the floorbetween your legs is a punching bag. Bend your knees while shiftingyour buttocks backward and grab the punching bag. Tense yourabdominalmusclesandglutes,andkeepyourbackstraight.

ExecutionLiftthepunchingbagwhilestretchingyourlegs.Restthepunchingbagbriefly on your shoulder, and continue by lifting the bag into the air.Next,returnthebagtotheshoulderpositionbeforeyouputitbackonthe floor in a controlled sequence of motion. Make sure that yourabdominalmusclesremaincontinuouslytensedandthatyourbackstaysstraight.Followupwitharepetition.

VariantsBeginners can use a medicine ball for the exercise. Very advancedathletes don’t rest the bag on the floor or on their shoulder. As analternativeyoucandotheexercisewithabarbell.Holdontothebarbellwithawidegrip.

A–C:Thesequenceofliftingthepunchingbag.

6.WorkoutsThissectiondescribesworkouts thatcanbeperformedinsolotraining.Usetheseworkoutsasinspirationforyourtrainingplansandadaptthemto your own requirements. The more specifically the training plan isadaptedtoyourrequirements,thebetteryourresultsintrainingwillbe.Theworkoutsincludeawarming-upphase,amainpart,andacooling-

downphase.First, youhave towarmupbydoingawarm-upexercisesuch as jogging or skipping rope at low intensity. Next, do somestretchingandloosenup.Dependingonyourexperience,decidewhetheryou’llstretchdynamicallyorstatically.Inthemainpart,concentrateontraining intechniques,stamina,orstrength.Youcanstartoutwiththeworkoutprogramprovidedandadaptthesequenceandtypeofexercisestoyourownneeds.Finishthetrainingwithacooling-downphase.Thiscould be some light rope-skipping before some final stretching of themusclesthatarepronetoshortening.These workouts are kept relatively short to allow you to do many

repetitions, to reduce thestrainonyourbody,and to shorten the timethe body requires for regeneration. You can intensify theworkouts byincreasingthenumberofroundsorsetsaswellastheintensity;youcanalsoreducetheintensity.Itisalsopossibletoexchangetheexercisesforothers for greater variety in the workouts. Don’t repeat the sameworkouttwodaysinarow.Youshouldskiptrainingcompletelyonedayaweek,especiallyifyou

trainathighintensitytheotherdaysoftheweek,regardlessofthetypeoftrainingyou’redoing.Makesuretochangeupyourtrainingprogramafter a training cycle of six to twelve weeks so that your body facescontinually changing demands and so that your performance doesn’tstagnate.Whenyou set up a trainingprogram, take into considerationthetimeneededforregenerationbeforethenexttrainingsession.Whenorganizingyourworkouts,keepinmindthateachmusclegroupmustbestrengthened intensively at least once a week to maintain yourperformancelevel.

WorkoutA:TraininginTechniques

ThisprogramcanbeusedforyourindividualMuayThaitraining.Ifyoudon’thaveapunchingbagavailable,extendyourshadowboxing.Inyourtraining,youshouldimaginethatyouarefightingarealopponent.Initially warm up the body with light rope-skipping, followed by

stretchingand looseningexercises.Next, continuewith repetitionsofaMuayThaikata,followedbytrainingintechniquesinshadowboxingandon a punching bag. In shadowboxing and punching bag training, it isbesttotraininacombinationsequenceinthefirstrounds.Chooseoneor twosequencesandpractice themin thecourseofoneround. In thelastround,trainbyinstinct.Next,continuewithspeedtraining.Practicespecific fist, elbow, kick, and knee techniques in sequence. Swiftexecutionwithpowerandwithoutbreaks is important.Followupwithbody-weight exercises, pushups, sit-ups, and the Superman exercise.Selectexercisesthatareparticularusefulforyourtraining.Skipropeatdifferentspeedsfortentotwentyminutes.Trainingconcludeswithslowrope-skippingalongwithstretchingandloosening-upexercises.

WorkoutB:StaminaTraining

Thisworkout canbedoneona running track ina stadiumoroutside.The exercises require a heart-rate monitor. Don’t overestimate yourperformance level, or you’ll be very tired in your next Muay Thaitraining.Thisprogramisasuggestionforthestructureofyourtraininginrunning;adaptittoyourrequirements.StartatLevel1withthemaintrainingatbasicstaminaintensity.Onceyouhavereachedasatisfactorylevelinonearea,youcanmovetothenextlevel.Start by warming up the body with a light jog, followed up with

stretchingandlooseningexercises.Onceyourbodyiswarmedup,dotheruns at increasing speeds. The runs comprise continuous changesbetween fast and slow, and they train the body to return quickly to anormal heart rate. Don’t run at full speed; 80 percent is sufficient.Advanced athletes do sprints and four-hundred-yard runs. Betweensprints they take a break of one to two minutes, and between four-hundred-yardruns they take twoto threeminutes.Thisbreakmeansacontinuationoftherunatverylowspeed,butnotatcompleterest.Thetrainingisdoneatfitnessstaminaintensityandbasicstaminaintensity.Finally, wind up the program by jogging at a very slow pace andstretchingandloosening.

WorkoutC:StrengthTraining

Warm-upexercisesandstretching1.K1:IntensivePushUps,withorwithoutanexerciseball2.K2:Pull-UpsorPull-UpsonaRope,orK3:DumbbellRowing

3.K4:OverheadPressorHandstandPushUps4.K7:Squats,orK6:LungeSteps5.K10:TheShoulderBridge,withorwithoutanexerciseball6.K11:CruncheswithTurns,withorwithoutanexerciseball,orK12:TheBeetle

7.K16:TheSuperman,withorwithoutanexerciseballCooling-downexerciseandstretching

Beginners:2sets,10–20repetitionspersetK2:10–15repetitionspersetK16:20–40secondsperset

Advancedathletes:3sets,10–20repetitionspersetK16:40–60secondsperset

WorkoutC:K1,K2,K4,K7,K10,K11,K16

WorkoutD:PunchingPower

Warm-upexercisesandstretching1.K1:PushUpswithhand-clapping2.K1:PushUpswithanexerciseball3.K3:DumbbellRowing,orK2:Pull-UpsorPull-UpsonaRope4.K4:OverheadPressorHandstandPushUps5.K19:LiftingthePunchingBag,orK6:LungeSteps6.K13:ThePlank,withorwithoutanexerciseball,orK12:TheBeetle7.K15:TheReversePlank,withorwithoutanexerciseballCooling-downexerciseandstretching

Beginners:2sets,10–20repetitionspersetK13,K15:20–40secondsperset

Advancedathletes:3sets,10–20repetitionspersetK13,K15:40–60secondsperset

WorkoutD:K1,K1,K3,K4,K19,K13,K15

WorkoutE:ExplosiveKicks

Warm-upexercisesandstretching1.K8:JumpingoutofaSquat2.K9:KickingoutofaOne-LeggedSquat3.K18:SquatsandPushUps4.K6:LungeSteps5.K10:TheShoulderBridge,withorwithoutanexerciseballCooling-downexerciseandstretching

Beginners:2sets,5–10repetitionsperset

Beginners:2sets,5–10repetitionspersetK10:10–20repetitionsperset

Advancedathletes:3sets,10–20repetitionsperset

WorkoutE:K8,K9,K18,K6,K10

WorkoutF:BuildingResilience

Warm-upexercisesandstretching1.K18:SquatsandPushUps2.K2:Pull-UpsorPull-UpsonaRope,orK3:DumbbellRowing3.K5:NeckPulls,withweights,aresistanceband,oratowel4.K17:LegPullsandPushUps,orK12:TheBeetle

5.K13:ThePlank,withorwithoutanexerciseball6.K14:TheLateralPlank,withorwithoutanexerciseball7.K15:TheReversePlank,withorwithoutanexerciseballCooling-downexerciseandstretching

Beginners:2sets,10–15repetitionspersetK13,K15:20–40secondsperset

Advancedathletes:3sets,15–30repetitionspersetK13,K15:40–60secondsperset

WorkoutF:K18,K2,K5,K17,K13,K14,K15

KhruPitholdsapadforSokTee.

1.IntroductiontoTechniquesIn a competition, both competitors usually have a similar level oftechnical skillandphysicalperformance.Toendacompetition inyourfavor,youneedanadvantage,whichyoucanacquirewith thehelpofthetechniquesdescribedinthischapter.WorldChampionsNonsai,Kem,and Saiyok first demonstrate the combinations they use in training tocreatethepatternsofactionforafight.KemandSaiyokthenintroducesome of their best counter techniques, which they use successfully intheir fights. Next, the most important feints are explained, because asuccessfulfeintcanleadtoaquickendtoafight.Withthehelpofthecombinations, counter techniques, and feints discussed below, you canacquireanedgeoveryouropponent.Alwayschangethingsupinafight.Studyyouropponent,gettoknow

his or her patterns of action, and counter effectively. Apply pressurewithcombinationsandusefeintstogenerateadefensereaction.Putallof the techniques describedhere to the test and perfect those that arebestsuitedtoyourfightstyle.Practicethemrepeatedlyinclubtrainingandalso in solo training.Touse a technique successfully, youhave tolearnitbyheart.Continueaddingnewtechniquestoyourrepertoiretokeepimprovingyourfightstyle.AdditionalinformationcanbefoundontheDVDsMuayThai:Training

and Techniques (2013) andMuay Thai: Training withWorld Champions:SaiyokandKem(2013).

KhruPittrainsNonsai’skicks.

FightStrategies:AnInterviewwithTrainerKhruPit

ThisinterviewtookplaceinBangkokin2012.

Christoph Delp: Which fight strategies do you recommendagainst different types of fighters? What strategy do yourecommendagainstaclincher?Khru Pit: You have to keep your opponent at bay with a lot ofpunches and front push kicks to the stomach and legs. You alsohave to deliver powerful round kicks so that your opponent isn’table to use knee kicks. It’s important to stay calm and toconcentrate on the fight. A clincherwill becomemore andmorecarelesswhilepushing forward toapplyagrip.Youhave towaitfor the right moment to deliver an uppercut elbow to the chin,whichwilloftenresultinaknockout.

Whatstrategydoyourecommendagainstadistancefighter?Against a distance fighter, you have to bridge the distancewhilenotgettingcareless.Kickshavetobeblockedfromastablestancebefore you follow up with powerful punches, kicks, and knees.Onceyou’reclosetoyouropponent,youmustn’tletgo,andfollowiftheopponentattemptstododge.

What strategy do you recommend against a tricky or unfairopponent?It’simportanttostaycalm.Don’tgetrattledorletyouropponent’sconductimpressyou.Aboveall,actfullofconfidence,sticktoyourownstyle,anddon’tbeswayedbyanyprovocation.Thespectatorsand the refereewill comment and react to your opponent’s style.Evenifyougetspitat,don’tletyourselfbeprovoked.Youhavetoimpress the audience with the consistent assertion of your ownfightstyle.

What strategy do you recommend against a fast andaggressivelyapproachingopponent?Themostimportantthinginthiscaseisverysecureprotectionanddefense.Payparticularattentiontoyourguard.Anopponentwhoapproaches aggressively will become slower and less powerfulduringthecourseofthefight.Ifyouropponent’spressuresubsidesinthethirdround, forexample,youcanbecomemoreactiveandtakecommandofthefight.

Whatstrategydoyourecommendagainstasouthpaw?I make sure that my fighters frequently change their stance intraining.Thatwaytheyhavenodifficultychangingtheirstanceorfighting a southpaw. Athletes have to be able to change theirstancetobemorevariableandtosurprisetheopponent.

Doyouhaveanyspecialtipsforanathletetobesuccessfulinafight?Onthedayofthefight,athleteshavetogetagripontheirnerves.Prior to the startof the fight,bemindfulofyourbreathing,calmdown, and concentrate. Avoid hasty attacks. In Thailand we say“sabai,sabai”(“relax”).

2.CombinationsCombinations teach the swift delivery of consecutive attackingtechniques.Thesearestudiedinshadowboxing,ontrainingequipment,andwithatrainingpartner.Combinationsmustbepracticedrepeatedly,because in a fight situation there is no time to think about theappropriate technique or how techniques can be combined. Only thetechniques and combinations that you have frequently trained in andthatyouareabletouseinstinctivelycanbeusedinafight.Professionalathletesalsotrainincombinationstosetupapatternof

action foracompetition.Aselectionofcombinations ismadeonce theopponentisknownandthatperson’sstrongandweakpointshavebeenanalyzed.The following section introduces combinations that Thai boxers

Nonsai,Kem,andSaiyokoftenincludeintheirtraining.Youcanpracticethesecombinationsatyourcluborinsolotraining.Itisbesttodooneortwosequencesinthecourseofaroundintraining.NonsaiandKemfightin the conventional stance and Saiyok in the southpaw stance. If youfightwithastanceoppositetowhat’sshownintheimages,youshouldreverseleftandrightintheinstructions.

Kemdemonstratesapowerfulelbowtechnique.Heisconsideredoneofthebestelbowfighters.

ListofCombinations

Nonsai1:frontstraightpunch(left),rearrotatingelbow(right),pullinginandrearkneekick(right)

Nonsai2:frontstraightpunch(left),rearstraightpunch(right),pullinginandrearkneekick(left)

Nonsai3:frontsidehook(left),rearroundkick(right),pushkick(left)Nonsai4:frontstraightpunch(left),rearstraightpunch(right),changeofstance,rearroundkick(left),rearkneekick(right)

Kem 1: rear straight punch (right), side hook (left), knee kick withpulling(right)

Kem2:rearroundkick(right),changeofstance,rearkneekick(left),rearelbowhit(right)

Kem3: changeof stance, rear roundkick (left), rear kneekick (left),rearkneekick(right),releasewithapushkick(right)

Kem4: rear body punch (right), front side hook (left), rear low kick(right), rear rotating elbow (right), pulling in and rear knee kick

(left)Saiyok 1: front straight punch (right), front push kick (right), rearroundkick(left)Saiyok 2: rear straight punch (left), front rotating elbow (right), rearkneekick(right)Saiyok 3: rear round kick (left), front reverse elbow (right), rearrotatingelbow(right)Saiyok4:frontstraightpunch(right),frontuppercutelbow(left),rearrotatingelbow(right),rearkneekick(right)

Nonsai:Combination1Nonsaidemonstratesthecombinationofafrontstraightpunch,rotatingelbow, and knee kick while pulling in his opponent. From the fightposition,Nonsaistepsforwardtobridgethedistance.Intheprocess,hedelivers a front straight punch. He follows promptly with a rotatingelbowfromtherear.Next,hepullsinthetrainerwiththeaimoflandinganeffectivekneekick.

Nonsai:Combination2Nonsai frequently uses the combination of a front straight punch, rearstraight punch, and knee kick.He starts the combinationwith a smallstep forward and a front straight punch. He then promptly continueswith a powerful straight punch from the rear. Next, he changes hisstanceby jumpingbackwithhis front leg.He grabshis opponent andfinisheswithapowerfulkneekickfromtherear.Analternative is toperform thekneekickwith theother leg,which

doesnotrequireaninitialchangeofstance.

Nonsai:Combination3Anothercombination,madeupofthreetechniques,that’softenusedbyNonsai:a sidehook,a roundkick,andapushkick.Hestarts fromthefightpositionwithastepforwardanddeliversasidehookwithhisfrontfist. He then continues with a powerful kick from the rear before heleavesthefightdistancewithafrontpushkick.

Nonsai:Combination4Nonsai demonstrates the combination of a front straight punch, a rearstraightpunch,a roundkick,andakneekick.Hestarts fromthe fightpositionwiththecombinationoffrontandrearstraightpunch.Hejumpsbackwith his front leg anduses this leg for a powerful kick. Thenheputsdownhiskickingfootinfrontofhim,followingupwithakneekickfromtherearandatthesametimepullinginthetrainer.Asanalternatechangeofstancepriortothekick,youcanalsoplaceyourrearlegonthefloorinfrontofyou.Thismaneuverisparticularlyusefulifyouropponentismovingback.

Kem:Combination1Kemrecommendstraininginthecombinationofarearstraightpunch,aside hook, and a knee kick. From the fight position, he starts with apowerful straightpunch from the rear.Hepromptly followsupwith afrontsidehook,puttinghisweightbehindthestrike.Nowhegrabshisopponentdiagonallywithhisrearhandandpullshiminforaneffectivekneekickfromtherear.Asanalternative,youcanalsoperformthekneetechniquewithouta

priorgrip.

Kem:Combination2Kemfrequentlyusesthecombinationofaroundkick,akneekick,andanelbowstrike.Fromthefightstance,hestartswitharoundkickfromthe rear.Heplaceshis kicking legon the floor in front anddelivers apromptkneekickwithhisotherleg.Duringthekneekick,hepullsthetrainertowardhim.Next,heplaceshisfootonthefloorinfrontofhimandcontinueswitharotatingelbowfromtherear.As an alternative, you can also finish the combination with an

uppercutelbow.

Kem:Combination3Kemrecommendstraining inthecombinationofaroundkick, leftandrightknee,andreleasewithapushkick.Hestartsthecombinationwithachangeofstance,forwhichhejumpsbackwithhisfrontleg.Thenhepromptlycontinueswithapowerfulroundkickwiththisleg.Heplaceshiskickinglegonthefloorbehindhimandcontinueswithakneekickfromthisposition.Hethenputshiskickinglegonthefloor infrontofhimandfollowsupwithakneekickwithhisotherleg.Kemfinishesthecombinationsequencebyreleasinghimselfwithapushkick.Forthechangeofstance,youcaneitherjumpbackwithyourfrontleg

ormoveyourrearlegquicklytothefront.

Kem:Combination4Kemshowsacombinationsequencemadeupoffivetechniques:abodypunch,asidehook,alowkick,arotatingelbow,andakneekickwhilepullingin.Fromthefightposition,Kemstepsforwardandcarriesoutarear straight punch to the opponent’s body.He continueswith a frontsidehookandalowkickfromtherear.Thenhereturnshiskickinglegtothefloorbehindhimanddeliversarotatingelbowfromthisposition.Next,hechangeshisstanceandfinishesthesequencewithakneekick.Make sure to carry out the sequence quickly but not hastily. Each

techniquemustbedeliveredwithpower andbe technically correct. Intheprocess,youmustalwaysmaintainastablestandingposition.

Saiyok:Combination1Saiyokfrequentlyusescombinationscomprisingafrontstraightpunch,afrontpushkick,andaroundkick.BearinmindthatSaiyokisfightingina southpaw stance and that he is leading with his right hand in hisstarting position. If you fight with a conventional stance, use thesequencewith the sides reversed.He startswith a step forward and afrontstraightpunch.Next,hecreatesdistancefromhisopponentwithafrontpushkick.Heplaceshisfootonthefloorinfrontandfollowswithapowerfulroundkickfromtherear.When you deliver the combination of a straight punch and a push

kick,youhavetobeespeciallymindfulofmaintainingastablestance.

Saiyok:Combination2Saiyokrecommendstraininginthecombinationofarearstraightpunch,arotatingelbow,andakneekick.Asavariantoftherotatingelbow,heusesareverseelbow,whichhedeliverstothetargetfrombelowwithoutprior rotation. Saiyok is in a southpawposition and startswith a rearstraightpunch.Next,he takesone step forward in thedirectionof thetraineranddeliversarotatingelbow.Hefinishesthesequencebypullinginthetraineranddeliveringapowerfulkneekickfromtherear.

Saiyok:Combination3Saiyok uses the combination of a round kick from the rear, a frontreverse elbow without rotation, and a rotating elbow. He is in asouthpawpositionandbeginswithaswiftroundkickfromtherear.Hethenreturnsthekickinglegtotherear.Hetwistshisbodyslightlytotheleftandcontinueswithareverseelbow.Thecombinationfinisheswitharotatingelbowfromtherear.

Saiyok:Combination4Saiyok demonstrates a combination comprising four steps: a frontstraight punch, an uppercut elbow, a rotating elbow, and a knee kick.From the fight position, Saiyokmoves forwardwithhis front foot anddeliversafrontstraightpunch.Indirectsequence,hecontinueswithanuppercutelbowwiththisarm.Next,heusesarotatingelbowfromtherear,andfinisheswithapowerfulkneekick.For swift execution, it is important to deliver the uppercut elbowimmediatelyafterthepunchwithoutfirstretractingyourarm.

3.CounterTechniquesCounter techniques are always a combinationofdefense andattackingtechniques.Eitheryoupreventthesuccessofyouropponent’stechniqueby using a quicker technique, or you use a defense technique beforecontinuing with a swift counter. Your opponent will need to be hiteffectivelytostopthesubsequenttechnique.Alwaystrytocounteraftera defense; otherwise your opponent can continue to attack with newtechniques.Generallyspeaking,countertechniquesaremoresuccessfulwhentheyrequire fewer steps to implement. Some trainers teach techniqueswithmany steps, and although the use of these techniques is theoreticallypossible, in a real fight they are very rare. A fighter won’t wait untilyou’ve finished your counter technique but will try to interrupt it as

quicklyaspossible.Countertechniqueshavetobepracticedagainandagaintoperfectthe

timing for competition. You will gradually be able to carry out thetechniques faster, with more power, and with better timing until yousucceed inusing them instinctively ina fight. Itdoesn’tmake sense totraininalargenumberofcountertechniquesforshortperiods;ifyoudonotperfectthetechniquesintraining,youwon’tbeabletodelivertheminfight.Professionalathletestrainincountertechniquesineachtrainingsessionandimprovetheirskillsinthisway.Onceyoufindoutwhoyournext opponentwill be, your trainerwill start training you in countersspecificallyadaptedtoyouropponent’sconductinafight.ThissectionpresentssomeofthebestcountersfromWorldChampions

SaiyokandKem.Use these techniques,whichare frequentlyemployedbybothathletes,tobecomeaversatilefighterthatyouropponentswon’tbeabletofigureout.YoucanwatchmoretechniquesinmotionontheDVDs Muay Thai: Counter against Fist and Leg Techniques (2012) andMuayThai:CounteragainstElbow,KneeandClinchTechniques(2012).

TheMuayThaistarsKemSitsongpeenongandSaiyokPumphanmuang/Windysport.

Practicesomecountertechniquesineachtrainingsession,agreeingonthe attacking and counter techniqueswith your training partner. Yourpartnerattacksyouwiththesameattackingtechniquesforsomeminuteswhile you defend and counter. To avoid injury to your partner, don’tperformthe techniqueswith fullpower.The technicalexecutionof thetechniquesmustbecompletelycorrect,however,ortheywon’toftenbesuccessful.Next,switchrolesandattackyourtrainingpartner.In the images below, keep in mind that Saiyok is fighting in a

southpawposition,andKemis inaconventionalstance. Ifyouusetheoppositestance,reversethesidesshown.

TheMuayThaistarsKemSitsongpeenongandSaiyokPumphanmuang/Windysport.

ListofCounters

Saiyok1:CounteragainstaPunchSaiyok2:CounteragainstanElbowSaiyok3:CounteragainstaRoundKick

Saiyok4:CounteragainstaPushKickSaiyok5:CounteragainstaKneeKickSaiyok6:CounterinaClinchKem1:CounteragainstaPunchKem2:CounteragainstanElbowKem3:CounteragainstaRoundKickKem4:CounteragainstaPushKickKem5:CounteragainstaKneeKickKem6:CounterinaClinch

Saiyokusesthiscounteragainstanopponentwhousesalotofpunches.

ExecutionWait for the right timing, anddodge thepunchby leaningback.Onceyouareabletoidentifyanimminentpowerfulstraightpunchatanearlystage,leantotheoutsidetogetclosetoyouropponent.Followupwitharotatingelbowwhileshiftingyourweightforward.Alternately,youcandeflectthepunchwithyouroppositehandtotheoutside.

A–D:Saiyok’sopponent(left)attackswiththecombinationofafrontandarearstraightpunch.Saiyokinitiallyleansbackandthentotheside.Finally,hefollowsupwitharotatingelbow.

Saiyokuses thiscounteragainsta rotatingelbow,sideelbow,oruppercutelbow.

ExecutionDefendyourselfbysteppingbackwithyourrear footand leaningbackwithyourupperbody.Payattention toprotectingyourheadandswiftexecutionofthemove.Followupfromtherearwithakicktotheinsideof the leg.Asavariant,youcan takea largestep to therearand leanbackslightly,whichwillgiveyoumoredistancefromyouropponent.

A–D:Saiyokdefendsbyleaningbackagainstarotatingelbow.Hepromptlyfollowswithalowkick.

Saiyok uses a variety of counter techniques against roundkicks,andrecommendsthisveryeffectivecounter.

ExecutionDefend yourself by kicking with the opposite leg to your opponent’spivot leg.Deliver the side kick swiftly and lean backwith your upperbody.Youropponentlosesbalanceandtheattackstops.Youropponent

is now in an unfavorable position, and you can continue with moreattackingtechniques.Bemindfulofusinggoodtimingandyourbalanceinthiscounter.

A–D: The opponent attacks with a round kick. Saiyok recognizes theimpending techniqueatanearlystageanddefendswithaswift sidekick tohisopponent’spivotleg.

Saiyokuses thiscounteragainsta frontkickora sidekick tothelegorbody.

ExecutionTodefendagainstapushkick, takeabigstepback.Youmustbeveryfast. Your opponent will miss the target and be in an unfavorableposition,andyoucan followupwitha roundkick fromthe rear.Asavariant,youcanalsofollowupwithastraightpunch,akneekick,oraflyingelbow.

A–D: The opponent attacks with a powerful push kick to the leg. Saiyokdefends himself by taking a large step back and followswith a round kickfromtherear.

Saiyok recommends this counter against a front or rear kneekickfromadistance.

ExecutionDefend against the knee kick by taking a step to the front whileattackingyouropponentwitha front straightpunch.Moveswiftlyandstretchyourarm.Youwillstopyouropponent’stechniqueandbeabletocontinue with an attacking technique, such as a low kick. In acompetition, aim the punch to the face; in training, push the palm ofyourhandslightlytoyouropponent’schest.

A–D:Theopponentattackswithakneekick.Saiyokdefendshimselfwithafrontstraightpunchandfollowswithalowkick.

Saiyokusesthiscounteragainstanopponent’sgripinaclinch.

ExecutionPutonehandtoyouropponent’schin,anduseyourotherhandtograbyouropponent’selbow.Next,pushawayyouropponent’schin,pushupthe elbow, and take a step to the outside. Once you have releasedyourselffromtheclinch,youcancontinuewithaneffectivekneekick.Itisimportantthatthemovementsarecarriedoutwithspeedandwithajerk.

A–D:Theopponenthasappliedapowerfulgrip inaclinch.Saiyokreleaseshimselfbytakingasteptotherightandfollowsupwithakneekick.

Kemuses thiscounteragainstapowerfulstraightpunchfromtherear.

ExecutionDeflect the straight punch to the outside with your opposite hand.Followupwithanuppercutelbowwithyourotherarm.Moveforward

in the process, and put yourweight behind it. The deflection and thecountermustbedoneinaswiftandevensequence.Analternativeisacounterwithakneekickfromtherear.

A–D:Kem’sopponent(right)attackswitharearstraightpunch.Kemdeflectsthe punch down and to the outside. He promptly followswith an uppercutelbow,forwhichhetakesasmallstepforward.

Kemusesthiscounteragainstarotatingelboworasideelbow.

ExecutionBlocktheopponent’sattackwithanuppercutelbow.Aimforthecenterofthearm,asthiswillreducetheeffectoftheopponent’sstrikeasmuchaspossible.Shiftyourweightforwardintheprocess.Followupwithanelboworkneekickfromtheothersideofyourbody.Forthecountertosucceed, it is important that youdeliver theuppercut elbowquickly—withouthesitation—fromthefightpositiontothefront.

A–D:Kemblocksasideelbowandfollowsupwithanuppercutelbowwithhisotherarm.

Kemdemonstratesatechniquethathefrequentlyusesagainstaroundkicktothelegorthebody.

ExecutionBlock the kick with your opposite shinbone, and pay attention tomaintainingastablestance.Returnyourfoottothefloor.Next,youcanfollowupwitharoundkickorastraightpunchfromtherear.Youcanalsopull inyouropponentwithyour rearhandbeforeyouuseakneekick.Asanalternative,youcanalsoreturnyourfootbrieflytothefloorbeforeyoudeliverakickwiththisleg.

A–D:Kemblocksakickandreturnshisfoottothefloorinfrontofhim.Hethencontinueswitharoundkickfromtherear.

Kemoftenusesthiscounteragainstapushkicktothebody.

ExecutionDeflect the attack to the side so that your opponent will be in anunfavorableposition.Youcandothedeflectionwithyourinnerorouterhand. You can also take a simultaneous step back or to the outside.Depending on the distance to your opponent, continue with a roundkick, a straightpunch,or akneekick. In this counter technique,don’tholdontoyouropponent’skickinglegbutdeflectittotheoutsideinanevenmotion.

A–D:Kemdeflectsapushkicktotheside.Henowfaceshisopponent’sbackandcanfollowwithaneffectiveroundkick.

Kemrecommendsthiscounteragainstakneefromadistance,suchasastraight,lateral,orroundkneekick.

ExecutionDefendagainstakneekickbyblockingitwithapushagainsttheinsideof the opponent’s thigh. In the process,make sure that your stance isstable, and keep your guard up.Next, return your foot to the floor in

frontofyouandcontinuewitharotatingelbowfromthefrontorrear.

A–D:TheopponentattacksKemwitharearkneekick.Kemblocksitwithaknee to his thigh.He grabs his opponent’s front hand, pushes it down, andopenshisguard.Hethenfollowswithanelbowtotheunprotectedsideofhisopponent’shead.

Kemusesthiscounterinaclinchsituationagainstakneekickfromtheoutside.

ExecutionDefend against the attack by throwing your opponent along in thedirectionofthekick.Todothis,pullyouropponenttothesidewithajerk, bring in yourweight, and step slightly backwith your inner leg.Attack your opponent with a knee kick as your opponent is losingcontrol and falling to the side. In this counter, the important elementsareusingtherighttimingforthethrowaswellasmaintainingyourownbalance.

A–D:Kem throws his opponent in the direction of his kick and follows upwithakneekick.

4.MisleadingtheOpponentUsefeintstomisleadandtotemptyouropponentto leaveaprotectivestance.Directyourfeinttoaspecificpartofthebody.Asaresult,youropponentwillreduceprotectionofanotherpartofthebody,whichyoucanthenattackeffectivelywithyoursubsequenttechnique.Feintsmustbeswift,andyouhavetokeepyourbodyinarelaxedstate.Ifyourfeintisslow,youropponentwillbeabletostopyoursubsequenttechnique.A

feint is often carried out as an incomplete move, and your opponentsuffersonlyaslight impact; thesubsequenttechniqueisdeliveredwithfullpower.Makeyourfeintsatalevelortothesideofthebodythatisdifferentfromwhatyouplantoattackforthefollow-uptechnique.Thegoalisthatyouropponentwillchangehisorherguard,enablingyoutoattackanunprotectedpartofthebodywithyoursubsequenttechnique.To achieve this, focus on the target of the feint andnot on the actualtargetofthefollow-uptechnique.Not all feints can be performed easily by all Thai boxers. Test the

feintsandchoosethosethatarebestsuitedtoyourfightstyle.Traininfeintsuntil theybecomeautomaticmoves.Only aperfect feintwill besuccessfulinafight,soit’snecessarytorepeattimeandagainthefeintsthatyou’vealreadylearnedinordertooptimizetheirtiming.Thefeintsshownherecanbecarriedout fromthe frontorrearsideof thebody.You can see the feints inmotion on theDVDMuayThai: Training andTechniques(2012).

Feint Follow-upTechnique

1.Straightpunch Spinningelbow

2.Elbowhit Kneekick

3.Kicktotheinsideoftheleg Kicktotheheadwiththesameleg

4.Roundkick Pushkickwiththesameleg

5.Roundkick Sidekickwiththesameleg

6.Highkick Elbowhit

7.Pushkick Straightpunch

8.Pushkick Elbowhit

9.Pushkicktothebody Roundkicktotheheadwiththesameleg

10.Pushkicktotheleg Kneekick

11.Kneekick Rotatingelbow

12.Kneekick Spinningelbow

13.Kneekickinaclinch Sweep

13.Kneekickinaclinch Sweep

Follow-uptechnique:spinningelbow

ExecutionMislead the opponent with a straight punch or side hook.Move yourfootonthesamesideofyourbodysothatitpointstotheoutside,andturnacrossthisfoot.Continuewithaspinningelbow.Thestrikecanbeaimedfrombelowtothechin,orlaterallyfromtheoutsidetothejaw.Ifyou feint with a left punch, turn clockwise and hit with your rightelbow. If you feint with a right punch, turn counterclockwise and hitwithyourleftelbow.

A–D:Kem (left) feints with a straight punch.His opponent tries to defendagainstthepunchandchangeshisguard.Kemstepsforwardwithhisleftfoot,turnsclockwise,andcontinueswithaspinningelbow.

Follow-uptechnique:kneekick

ExecutionFeintwiththeuseofanelbowtechniquefromtheside.Ifyouropponentattempts toblockyourelbowwith the lowerarms, attackwithakneekicktothecenterofthebody.Youcanuseyourpushingarmforagriparoundyouropponent’snecktopullyouropponentin.Thefeintandthefollow-uptechniquecanbedonefromthefrontorrearsideofthebody.Youcanalsousethefeintfromonesideandcontinuewithakneekickfromtheotherside.Test thevariations,andperfect theonethat’sbestforyou.

A–D:Armin(right)feintswithanelbowfromtherear.Hisopponentattemptstodefendagainsttheattackandchangeshisguard.Arminpromptlygrabshisopponent’sneck,pullshimin,anddeliversapowerfulkneekick.

Follow-uptechnique:kicktotheheadwiththesameleg

ExecutionStartingfromthefightstance,deliverafastkicktothefrontinnerpartof your opponent’s leg. Slight impact with the instep is sufficient.Continue quicklywith a powerful round kick to the head. To achievethis,makeafullturnofyourhipandmoveyourpivotlegfartherback.Execute the move quickly to surprise your opponent, who will

concentrateondefenseoftheleg.Fightersusuallydeliverthekicktotheheadwithoutfirstreturningthefoottothefloor.Ifyoumovereallyfast,you can briefly rest your foot on the floor between kicks to generatemomentum.

A–D:Kemfeintswithalowkick.Hisopponenttriestodefendhimselfwithablock.Kempromptlyfollowswitharoundkicktothehead.

Follow-uptechnique:pushkickwiththesameleg

ExecutionFeint with a round kick so that your opponent is misled into a

correspondingdefensivereaction.Insteadofkickingallthewaythrough,turnyourleginthemoveandsurpriseyouropponentwithapushkicktotheheadorbody.Your legdoesnotreturntothefloorbetweenthekicks.Thefeintisusuallydonewiththerearleg,butit isalsopossiblewiththefrontleg.

A–E:Kemstartswitharoundkick.Hisopponentraiseshis leg toblockthekick.Inthecourseofthekickingmotion,Kemturnshislegandmakesimpactwithapushkick.

Follow-uptechnique:sidekickwiththesameleg

ExecutionMislead your opponent with a round kick to the body so that youropponent raises the leg to theoutside toblock it. In the courseof thekickingmove, first pull your leg in towardyourbodyand then followwithasidekicktothecenterofthebody.Executethemovequickly,anddoitwithoutreturningyourfoottothefloor.

A–D:Saiyok(right)beginswitha roundkick.Hisopponent tries todefendhimselfwithablock. In thecourseof theblock,Saiyokpullshis leg inandfollowswithasidekick.

Follow-uptechnique:elbowhit

ExecutionMisleadyouropponentwithahighkick.Returnyourkickingfoottothefloor in front of you, and follow upwith an uppercut elbow from theothersideofyourbody.Executethemovequickly,andshiftyourweightinthedirectionofyouropponentduringtheelbowtechnique.Thegoalis thatyouropponentconcentratesonprotectingagainst thehighkick.Thenyoucanattackthecenterortheothersideofthehead.

A–D:Kemfeintswithahighkick.Herestshis footon the floor in frontofhimandfollowsupwithanuppercutelbow.

Follow-uptechnique:straightpunch

ExecutionFeintwithapushkick to thebodyso thatyouropponentconcentratesondefendingagainstit.Insteadofdeliveringapowerfulexecutionofthekick,returnyourfoottothefloorinfrontofyouandatthesametime

deliver a straight punch. Shift yourweight forward during the punch,andexecutethemovequickly.

A–D:Saiyokfeintswithapushkickbybendinghisfrontknee.Hisopponenttries todefendhimselfwithakneeblock.Saiyokquicklyreturnshis foot tothe floor in front of him and delivers a powerful straight punch. Next, hefollowswithalowkick.

Follow-uptechnique:elbowhit

ExecutionFeintwith a push kick to the body so that your opponent lowers onehandtocatchordeflectthekick.Insteadofcompletingthekick,loweryourlegandquicklyreturnyourfoottothefloor.Next,quicklycontinuewithanelbow,forwhichyoushiftyourweighttothefront.Executethemovequicklysoastosurpriseyouropponent.

A–D:Saiyokfeintsapushkicktothebody.Hisopponentlowershishandtocatch the kick. Saiyok returns his foot to the floor and continues with arotatingelbowtothenow-unprotectedsideofhisopponent’shead.

Follow-uptechnique:roundkicktotheheadwiththesameleg

ExecutionFeintwithapushkicktothebody.Insteadofcompletingthekick,pullyourlegupinarapidmoveandcontinuewitharoundkicktothehead.If you move really fast, you can briefly return your foot to the floorbetweenkickstogeneratemomentum.Thegoalistogetyouropponenttolowerhisoppositehandtocatchordeflectyourpushkick.

A–C:Kem feintsapushkick to thebody.Hisopponent lowershis oppositehand.Kemfollowsupwitharoundkick to thenowunprotectedsideofhisopponent’shead.

Follow-uptechnique:kneekick

ExecutionFrom the fight position, feint with a push kick to the leg. Instead ofcompletingthekick,quicklyreturnyourfoottothefloorinfrontofyou.Next,quicklycontinuewithapowerfulkneekickfromtherear.Thegoalistopromptyouropponent’sdefenseaction,suchaspullingthelegbackortakingasteptotherear.

A–D:Kemfeintsapushkicktothelegandpromptshisopponenttopullhislegback.Kemquicklyreturnshiskickingfoottothefloorinfrontofhimandfollowsupwithakneekickfromtherearwhilepullinghisopponenttowardhim.

Follow-uptechnique:rotatingelbow

ExecutionFeintwithakneekicktothebody.Insteadofpowerfullycompletingthekneekick,returnyourfoottothefloorinfrontofyou.Continuewitharotatingelbowfromthesamesideofyourbody.Keepyourbodystraightduring the knee kick so that you can put your weight behind thefollowingelbowtechnique.

A–D:Kemfeintswithakneekick.Hequicklyreturnshisfoottothefloorinfrontofhimandcontinueswitharotatingelbow.

Follow-uptechnique:spinningelbow

ExecutionFeint with a knee kick. Return your foot to the floor with your toespointingtotheoutside,androtatewithyourweightonthatfoot.Follow

up with a spinning elbow. You can aim from below to the chin, orsidewaysfromtheoutsidetothejaw.Ifyoufeintwithaleftpunch,youhavetoturnclockwisewithasubsequentrightelbow.Ifyoufeintwitharight punch, youhave to turn counterclockwisewith a subsequent leftelbow.Asanalternative,youcanalsofeintwithapushkickandfollowupwithaspinningelbow.

A–D:Kemfeintsaleftkneekick.Hepromptlyreturnshisfoottothefloorontheoutside,turnsclockwise,andcontinueswithanelbow.

Subsequenttechnique:sweep

ExecutionInaclinch,feintwithakneekicktotheribs.Swiftlyloweryourfootsoastoflooryouropponentwithasweeptechnique.Backupyourmotionbypushingyourforearmsagainstyouropponent’supperbody.Makethesweep with your shin or with the inside of your leg. Performing thetechnique with the inside of the foot violates the current Muay Thairules.

A–E:Kem feints a knee kick and followswith a sweep. In a simultaneousmove,hepusheshisopponenttothefloorontheright.

Kempresentsthefamouskick“ChorakeeFardHang.”

AhighroundkickfromNonsaiSorSanyakorn.

1.BasicsAsensibletrainingplanisnecessaryforsuccessfullytrainingyourbodyandforcontinuouslyimprovingyourperformancelevel. Inthischapteryouwilllearnhowatrainingsessionshouldbestructuredforbeginners.You will also find a weekly training plan that ensures continuousimprovement in your performance, and an explanation of how thetraining intensity for amateur athletes should be increased. There is aten-week training cycle that can be adapted to your personal needs.Professionalathleteshavetotrainaccordingtoanindividualprogram;asampleeight-weektrainingplanforsemiprofessionalathletesisoutlinedhere,with the trainingplans of twoMuayThai superstars, Saiyok andKem, shown for comparison. Additional details on training plans areincludedinthebookFitnessforFull-ContactFighters(2006).

2.TrainingPlansforBeginnersBeginnersinMuayThaifirstlearnthebasicattackingtechniquesandaselection of defense and counter techniques. It is necessary to practiceMuayThaiatleasttwiceaweektoseeprogressiveimprovement.Ifyourgoalissignificantimprovementinyourfitness,youshouldaddaweeklytraining session for power and stamina.Practicing twice aweek for atleast six months, you should be able to perform the basic techniquescorrectly. Continue perfecting the techniques in your repertoire moreand more, and incorporate more demanding techniques, and you will

becomeanexpert inMuayThai in the courseof the comingyears.Toparticipate in competitive fights, however, two training sessions perweekwon’tbeenough,especiallyifyoudon’tdoanyadditionalpowerandstaminaexercises.

WorldchampionArminWindysport.

DailyTrainingPlan

Activity Intensity

Warm-upwithjoggingorskipping 10–15minutes

Stretching 5–10minutes

Shadowboxing 2–3rounds×3minutes

Padtraining 2–3rounds×3minutes

Punchingbagtraining 2–3rounds×3minutes

Partnertraining 10–15minutes

Clinchtraining 5minutes

Powerexercises 5–10minutes

Cool-down 10minutes

This intensity isuseful forninetyminutesof training. IfyoupracticeMuayThai insolotraininganddon’thaveatrainingpartneravailable,you should extend your shadowboxing, punching bag training, andstrengthexercises.

WeeklyTrainingPlan

Day Activity

Day1 MuayThai

Day2 Powertrainingoradayoff

Day3 Adayoff

Day4 MuayThai

Day5 Staminatrainingoradayoff

Day6 AdayofforMuayThai

Day7 Adayoff

3.TrainingPlansforAmateursYour performancewill quickly improvewith threeMuayThai trainingsessions per week along with extra fitness training. Stamina traininggivesyoubetterandextendedability toabsorbtheMuayThai–specifictraining, and strength training enables you to deliver the Muay Thaitechniqueswithpower.Foramateurs,goodresultscanbeseenwithfiveor six training sessions per week. This can be the basis for attaining

competitivegoalsaswell,providedthatyoudon’thavetolosetoomuchweightbeforeafight. Ifyouhaveto losea lotofweighttoreachyourweightclass,morethansixtrainingsessionsaweekwillbeneeded,evenifyou’reanamateur.

DailyTrainingPlan

Activity Intensity

Warm-upwithjoggingorskipping 15minutes

Stretching 5–10minutes

Shadowboxing 2rounds×3–4minutes

Padtraining 3rounds×3–4minutes

Punchingbagtraining 3rounds×3–4minutes

Partnertraining 10–15minutes

Sparring 15minutes×2sessionsperweek

Clinchtraining 5–10minutes

Powerexercises 5–10minutes

Cool-down 10minutes

Thislevelofintensityallowsfor90to120minutesoftraining.IfyoupracticeMuay Thai in solo training and don’t have a training partneravailable,youshouldextendyourshadowboxing,punchingbagtraining,andstrengthexercises.

WeeklyTrainingPlan

Day Activity

Day1 MuayThai

Day2Powertrainingand/orstaminatraining

Day2training

Day3 MuayThai

Day4Adayoff,orpowertrainingand/orstaminatraining

Day5 MuayThai

Day6Powertrainingand/orstaminatraining

Day7 Adayoff

Christophwithhistrainer,MasterDeycha.

TheTen-WeekCycleYour training plan has to be updated often tomake new demands onyourbody. If yourbodygets accustomed to same routine and trainingbecomes monotonous, your performance will stagnate. New trainingcycles with somewhat different training goals should be set outcontinually to cover periods of six to twelve weeks, as shown, for

example, in the following ten-week cycle. After concluding a cycle,practicewithaslightlyalteredplan.Ifyoukeepnotesaboutyourcyclesin your training diary, you will be able to monitor the long-termdevelopmentofyourphysicalperformance.This program aims to improve Muay Thai–specific performance,

initiallythroughthedevelopmentofbasicstaminaincombinationwithbuildingupphysicalstrength.Weeks1–6allocatethreeweeklysessionsforimprovementsinMuayThaiperformance,alongwithtwosessionstoimprovebasicstamina.Youwillgetaccustomedtopowertrainingortheappropriate performance level in one session per week.Weeks 7–10maintaintheintensityofThaiboxingtraining.Themaingoalofstaminatrainingistomaintainyourperformancelevel, forwhichonesessionaweekisenough.Powertrainingincreasestotwosessionsperweek.

In the preceding table, stamina training sessions can include, forexample, running, cycling, or swimming. Power training sessionsshouldinvolveaprogramfortheentirebody,usingdumbbellsorpowerequipment.Daysoffaretraining-freedaysforregeneratingthebody.

4.TrainingPlansforProfessionalAthletesProfessional athletes dedicate their entire lives to the sport to achievethebestpossiblelevelofperformance.Equalimportancemustbeplacedoncorrectnutritionandallowing thebody to regenerate.One trainingsession is usually planned for themorning and one for the afternoon.Sundayisadaytoresttoregeneratethebody.Athletesoftenpreparethemselvesforafightwithaneight-totwelve-

week training plan.Once they find outwho their opponentwill be aswell as the framework of the fight, the trainer develops a trainingprogram tailored to the individual requirements of the athlete thatincludes, forexample,howmuchweightwillbe lostandpreparing fortheopponent’sfightingstyle.After the fight, the training intensity is slightly reduced to allow for

regenerationoftheathlete.Forseveralweeksanewcycleproceedsthatallows the current performance level to be maintained and thateliminatesweakspots inperformance.Assoonasthedatefor thenextfighthasbeen set, the trainerwill develop anewcompetitive trainingprogram.Fightscanbealsoagreedtoonshortnotice—forexample, ifanother

athleteisunabletocompeteandthepromoterhastofindareplacement.Thai athletes in the lower weight divisions frequently compete innumerous fights, which requires them to train at high intensity year-round so that they are ready and fit for a competition at amoment’snoticeandareabletoacceptsuchoffers.

KemandSitthichaiSitsongpeenongwhilesparring.

TrainingforThaiProfessionalsInmanyof theThai gyms, the fighters followa trainingprogram thatcorrespondstotheonebelowor isverysimilar.Trainingcomprisessixmorningandsixeveningtrainingsessionsperweekatdifferentlevelsofintensity. Most Thai gyms are closed on Sunday to allow for theregenerationoftheathletes.

MorningTraining

Hard Soft

Runningorskipping4milesor15minutes

2milesor10minutes

Shadowboxing 15minutes 10minutes

Punchingbagtraining 5rounds 3rounds

Punchingbagtraining 5rounds 3rounds

Padtraining 5rounds 3rounds

Partnerandclinchtraining 20minutes 15minutes

Powerexercises asneeded asneeded

AfternoonTraining

Hard Soft

Skippingorrunning20minutesor4miles

15minutesor2miles

Shadowboxing 15minutes 10minutes

Punchingbagtraining 5rounds 3rounds

Padtraining 5rounds 3rounds

Sparringathighormediumintensity(3roundsperweek)

20minutes 10minutes

Partnerandclinchtraining 20minutes 10minutes

Powerexercises asneeded asneeded

Note that only professional athletes can train at such high intensitytwice a day. This training also includes a break for regeneration atmidday.Semiprofessionalathletesusuallyonlyhavetimeforonesessionperday,whichtheyhavetomaximizetoachievetheirtraininggoals.

FightPreparationAmbitious athletic goals require you to work out a detailed trainingprogram if you hope to achieve a higher performance level than youropponents.NosingleprogramworksforallThaiboxers;youhavetosetup a program appropriate to your individual characteristics and

requirements.This section presents a training planwith sensible fight preparation

techniques for semiprofessional Thai boxers. Professional Thai boxersusuallyhavetwodailytrainingsessionssixdaysaweek,whichrequiresadequate breaks for regeneration. In setting up an individual trainingprogram, you have to prepare your body for martial arts competitionandinallaspectsof fitness,especially intermsofstamina,power,andspeed. Generally speaking, hard and soft training sessions shouldalternateeveryotherday.Theintensityoftrainingisreducedsomewhata fewdaysbefore the fight, and sparring sessions are left out so as toavoidinjuries.Athletesusuallyrelaxthedaybeforeafight.InspecificMuayThaitraining,theprogramistailoredtothefightas

soonastheopponentisknown,andtheintensityoftrainingisincreased.The trainer determines the fight tactics to be used and choosesappropriate counter tactics and combinations. If the opponent hasexcelled as a hard hitter in previous fights, for example, training willfocusonhighroundkickstotheupperarm,andthetrainerwillhavehisathlete concentrate on pad training in repetitive kicks from variouspositions.Repeatedkneekicksandpushkicksfromtheoppositesidearealsosuitableinafightagainstthiskindofopponent.Theathletetrainsin the appropriate fight tactics over andoveruntil they are knownbyheart,whichmeansthatanathlete’ssparringpartnerhastoimitatethefightstyleoftheupcomingopponent.

KemandSitthichaiSitsongpeenongwhilesparring.

SampleEight-WeekTrainingProgramforCompetitionThis program shows how advanced Thai boxers set out a plan for aneight-weektrainingcycletoprepareforacompetition.Thisplanshouldonlybeviewedasabasicexample,sinceindividualfactors,suchastheneed to lose weight before a fight, for example, aren’t taken intoconsideration.

Week1

Day1 MuayThai

Day2Joggingatmediumintensityfor40–60minutes

Day3Powertrainingwhole-bodyprogram

program

Day4 MuayThai

Day5Joggingatlowintensityfor40–60minutes

Day6MuayThaiwithemphasisonsparring

Day7 Rest

Week2

Day1 MuayThai

Day2 Intervalrunsfor40–60minutes

Day3Powertrainingwhole-bodyprogram

Day4 MuayThai

Day5Powertrainingwhole-bodyprogramandjoggingatlowintensityfor20–30minutes

Day6MuayThaiwithemphasisonsparring

Day7 Rest

Week3

Day1 MuayThai

Day2 Intervalrunsfor40–60minutes

Day3Powertrainingwhole-bodyprogram

program

Day4 MuayThai

Day5Powertrainingwhole-bodyprogramandjoggingatlowintensityfor20–30minutes

Day6MuayThaiwithemphasisonsparring

Day7 Rest

Week4

Day1 MuayThai

Day2Intervalrunswithshortsprintsfor40–60minutes

Day3 MuayThai

Day4Powertrainingwhole-bodyprogram

Day5MuayThaiwithemphasisonsparring

Day6 Swimming

Day7 Rest

Week5

Day1MuayThaiwithemphasisoncompetitivetactics

Day2Powertrainingwhole-bodyprogram

program

Day3MuayThaiwithemphasisonsparring

Day4MuayThaiwithemphasisoncompetitivetactics

Day5Intervalrunswithshortsprintsfor40–60minutes

Day6MuayThaiwithemphasisonsparring

Day7 Rest

Week6

Day1MuayThaiwithemphasisoncompetitivetactics

Day2Intervalrunswithshortsprintsfor40–60minutes

Day3Powertrainingwhole-bodyprogram

Day4MuayThaiwithemphasisonsparring

Day5Swimmingorjoggingatlowintensityfor40–60minutes

Day6MuayThaiwithemphasisoncompetitivetactics

Day7 Rest

Week7

Day1MuayThaiwithemphasisonsparring

Day2Sprinttraining:sprintsover60yardsalternatingwithrelaxedjogging

Day3Powertrainingwhole-bodyprogram

Day4MuayThaiwithemphasisoncompetitivetactics

Day5 Intervalrunsfor40minutes

Day6MuayThaiwithemphasisonsparring

Day7 Rest

Week8

Day1MuayThaiwithreviewofcompetitiontactics

Day2Shadowboxingwithreviewofcompetitiontactics

Day3Joggingatalowheartratefor30minutes

Day4 Relaxedshadowboxing

Day5 Rest

Day6 Competition

Day6 Competition

Day7 Rest

NotesontheTrainingProgram•Intervalrunsareforasetamountoftimeatdifferentspeeds.Alternateaquickrunoveradistanceoffourhundredyards,forexample,withaslowjogofafewminutesuntilyourheartratehasgonedownagain.•Forstrengthtraining,dofull-bodytrainingmadeupofeighttotenexercises.Reducetheintensityofthestrengthtraininginthelastweeksbeforeafight.•Sticktoahealthydiettailoredtoyourneedsandgoals,andeatprotein-richfoodssothatyoucanachieveoptimalresultsandminimizetheriskofinjuryandinfection.•Extendyoursleeptimetoregenerateyourbody.Otherrecommendedregenerativemeasuresaremassagesandsaunavisitsatleastonceaweek.•Afteracompetition,takearecreationaltime-outforseveraldays.Lighttraining,suchasjoggingatlowintensity,resumesafteroneweekatmost.Atthatpointyoushouldsetupyournexttrainingcycle.

Saiyok’sandKem’sDailyTrainingPlansSaiyokandKemcompete ina lotof fights,which iswhy they trainatcompetitive intensity nearly all year long. Saiyok eases off training atcompetitive intensity only on Sunday, when he does normal intensitytraining.Saiyoktrainsinclinchingonlyfourtimesaweek,andhedoespush-upsbetweenthetrainingroundsonthepadsandonthepunchingbag.

Kemtrainingelbowstrikes.

MorningTraining

AfternoonTraining

Saiyok’sandKem’sWeeklyTrainingPlans

MorningTraining

AfternoonTraining

AhighkickfromworldchampionSaiyokWindysport.

BooksandDVDsbyChristophDelp

MuayThaiBasics:IntroductoryThaiBoxingTechniques.Berkeley,CA:BlueSnakeBooks,2005.

Kickboxing:TheCompleteGuide.Berkeley,CA:BlueSnakeBooks,2006.FitnessforFull-ContactFighters.Berkeley,CA:BlueSnakeBooks,2006.MuayThaiCounterTechniques.Berkeley,CA:BlueSnakeBooks,2013.MuayThaiDVD:TrainingandTechniques(PAL).Lampertheim,Germany:DelpSportverlag,2013.

MuayThaiDVD:TrainingwithWorldChampions:SaiyokandKem(NTSC).Walnut,CA:CranesProduction,2013.

MuayThaiDVD:TrainingwithWorldChampions:SaiyokandKem (PAL).Lampertheim,Germany:DelpSportverlag,2013.

Muay Thai DVD: Counter against Elbow, Knee and Clinch Techniques(NTSC).Walnut,CA:CranesProduction,2012.

MuayThaiDVD:CounteragainstElbow,KneeandClinchTechniques(PAL).Lampertheim,Germany:DelpSportverlag,2012.

MuayThaiDVD:CounteragainstFistandLegTechniques(NTSC).Walnut,CA:CranesProduction,2012.

Muay Thai DVD: Counter against Fist and Leg Techniques (PAL).Lampertheim,Germany:DelpSportverlag,2012.

Muay Thai DVD: Basic Techniques. Lampertheim, Germany: DelpSportverlag,2012.

OnlineResources

www.muaythai.comwww.muaythai.dewww.muaythai-dvd.comwww.youtube.com/muaythaidvdwww.facebook.com/muaythaidvdwww.facebook.com/muaythaibooks

TheBookTeam

AbouttheAthletesinThisBook

SurasakPakcotakang

Fightername:KemSitsongpeenongApproximately140professionalfightsasofAugust2012Aselectionofhistitles:WorldChampion(WMC154IBS),two-timeThaiChampion, Rajadamnern Champion, Thai Fight Championwww.sitsongpeenong.com

SakdaNeamhom

Fighternames:SaiyokPumphanmuang,WindysportApproximately230professionalfightsasofAugust2012

Aselectionofhistitles:WorldChampion(WMC),LumpineeChampion,RajadamnernChampion,ChannelTV3Champion,ThailandChampionAwards:BestFighter2010

ArminMatli

Fighter names: Armin Pumphanmuang, Black Dragon SwissApproximately120professionalfightsasofAugust2012Aselectionofhistitles:WorldChampion,two-timeThailandChampionFightsandparticipatesinseminarsworldwide

NonsaiSrisuk

Fightername:NonsaiSor.SanyakornApproximately150professionalfightsasofAugust2012Aselectionofhistitles:WMCinternationalChampion,ChampionWPMF,IsaanChampionFightsandparticipatesinseminarsworldwide

PitKhaisaeng

Trainerofmanyworldchampions,includingSaiyok,Nonsai,Armin,andJaochalam

AbouttheAuthor

ChristophDelp

MBAandauthor;MuayThaiandfitnesscoachTrainereducation1995–2001withfightexperienceProducerandauthorof the 2012–2013 Muay Thai DVD series Some of his publications:MuayThaiCounterTechniques (2013),Kickboxing:TheCompleteGuide(2006), Fitness for Full-Contact Fighters (2006), Muay Thai Basics(2005), www.christophdelp.de, www.muaythaibook.com,www.muaythaidvd.com, www.youtube.com/muaythaidvd,

www.facebook.com/muaythaibooks

AboutthePhotographer

NopphadolViwatkamolwat

Professionalphotographersince1996Brooks Institute of Photography, Santa Barbara, CAwww.astudioonline.com

OtherResources

MuayThaiBasics:IntroductoryThaiBoxingTechniques978-1-58394-140-9$22.95/$29.95CANBlueSnakeBooks

Muay Thai, also referred to as Thai boxing, combines fitness training,self-defense, and competitive sport. In this hands-on guide, renownedtrainerChristophDelppresents the sport’s history, development, rules,andequipment.He explains basic skills, such as the correct starting position and

footwork,andoffersacompletelistofalloffensivetechniques,aswellasa selection of effective defensive and counterattack strategies. The

techniques are presented step-by-step by Thai champions from thefamousSorVorapingyminBangkok,showingreadersthefinedetailsofeachtechnique.Thetrainingsectionprovidesdetailedinformationaboutthe structure, content, andplanningof training regimens; this includeshistorical training methods, a stretching program, and trainingschedules. Suitable as both a self-training guide and a supplement toclub training,MuayThaiBasicsoffersauthoritative instruction forThaiboxersandothermartialartsenthusiasts.

MuayThaiCounterTechniques:CompetitiveSkillsandTacticsforSuccess978-1-58394-543-8$22.95/$25.95CANBlueSnakeBooks

Designed for intermediate-level Thai boxing and Mixed Martial Arts(MMA)fighters,MuayThaiCounterTechniquesteacheshowtocounterawiderangeofopponents’attacks.Overthelasttwentyyears,MuayThai,

alsoknownasThaiboxing,hasbecomepopulararoundtheworldasaformoffitnesstraining,acompetitivesport,andameansofself-defense.In this thoroughlyrevisedandupdatededitionofMuayThai:AdvancedThai Kickboxing Techniques, author Christoph Delp helps intermediateMuayThaistudents (thosewithat least sixmonthsof training) furthertheir study of their art. Delp explains the rules and ceremonialprocedures unique to Muay Thai competition, demonstrates historicalandmoderntechniques,providestrainingtips,anddetailsthebenefitsoftraininginThailand—experiencingtheartinitscountryoforigin.AprimaryfocusofMuayThaiCounterTechniquesisoncountertactics,ortechniquesusedtocounteranattackfromone’sopponent.MuayThaiisamartialartwithavarietyofimpressivetechniques;everyattackingtechnique can be countered with a large number of variants. No twofighters will react to an attack in the same way, because while mostMuay Thai fighters learn the same basic techniques (as presented inDelp’searlierbookMuayThaiBasics),eachfighterwillgoontolearnawidevarietyofsecondarytechniquesandwilladaptthemtohisorherindividual fighting style. This edition includes new full-colorphotographsthroughoutinwhichmanywell-knownMuayThaifighters—including champions like Saiyok Pumphanmuang, KemSitsongpeenong, and many others—demonstrate the most importanttechniquesforcompetitivesuccess.

FitnessforFull-ContactFighters:TrainingforMuayThai,Karate,Kickboxing,andTaekwondo978-1-58394-157-7$22.95/$28.50CANBlueSnakeBooks

Physicalfitnessisanabsolutelyvitalelementforsuccess inthemartialarts.Itistheonlywaytoensurethatpowerfulattackingtechniquesandrapiddefenseandcounterattackingtechniquescanbeemployedoverthefull course of a competition. Martial artists require a special fitnesstrainingprogramthatcoversallaspectsofphysicalperformance.In Fitness for Full-Contact Fighters, author Christoph Delp presents a

fitnesstrainingprogramtailoredtothemartialarts.Thebookdetailsthebasicsoffitnesstrainingandoffersanin-depthdescriptionofthevariouselements of fitness training: flexibility, stamina, and power. Theexercisesarepresentedstep-by-stepbyleadingmartialartists.Thebookfocuses on planning and monitoring training and presents completetrainingprogramsfornewcomersaswellasthoseatanadvancedlevel.Thereisalsoadviceaboutthecorrectdietformartialartists.Thisbookis an indispensable guide formartial artists of all abilities, and itwillhelp them to improve their ability to perform in training andcompetition.

Kickboxing:TheCompleteGuidetoConditioning,Technique,andCompetition

978-1-58394-178-2$26.95/$34.95BlueSnakeBooks

Thiscomprehensivetrainingmanualfeaturesalltheinformationneededforasuccessfulstartinkickboxing,rightuptowinningthematchinthering.AuthorChristophDelp,anexpertfitnesscoachandanexperiencedkickboxing and Muay Thai trainer, begins by describing kickboxing’shistory,development,andrules.Thetechnicalsectionexplainsalloftheattacking techniques found inkickboxing,aswellas importantdefenseand feinting skills. In spectacular photographs, champion kickboxersdemonstrate the skills step by step, enabling the reader to easilyduplicate the exercises and understand the technical fine points.Chaptersdedicatedtotrainingandcompetitioncontainvitalinformationon training plans and structure, contest preparation, and competitivestrategy.Anidealcompanionforbeginners,thebookisalsoanexcellentreferenceforactivekickboxersandothermartialartsathleteswhowanttoimprovetheirpunchingandkickingtechniques.Readerscanusethebooktotrainontheirownorasacomplementtoclubtraining.

NorthAtlanticBooksBerkeley,California

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