Weekly Muay Thai Training Schedule Breakdown

A Typical Week at Thailand Training Camp

What we pride ourselves on at the Thailand Training Camp is the amount of time, professionalism and scientifically proven training methods put into the regimen. All ensuring that no stone is left unturned and everything is benefiting your body and mind.

We keep our traditional training at the core, but with the combination of our old school Thai Champions and Strength and Conditioning experts, you will run through a regimen where your limits will be pushed and your body will be tested; all without being battered and overtrained on a consistent basis as is often the case in Thailand.

Although the regimen is evaluated and adjusted based on the feedback and success of the coaches, fighters, and students, below is a breakdown of the training regimen you can expect to follow at Khongsittha Muay Thai. The training week begins on a Tuesday as most businesses in the area are closed on Monday versus the typical Sunday.

*Most sessions are finished off with 200 Knees, 200 Push Kicks, shadowboxing, 10-20 minutes of body conditioning, and a stretching routine. The purpose for the variety in number of kilometers ran and rounds done is based on the fighter’s and student’s level. A Wai Kru practice session may be substituted to allow students with more recovery.

Tuesday AM:

Skip Rope for 20 Minutes
Shadowboxing 10 Minutes
3-5 Rounds of Bag Work
3-5 Rounds of Power Focused Pad Work
Light Technical Work / Cool Down

Tuesday PM:

Run 3-5K
Skip Rope 10-20 Minutes
Shadowboxing 10 Minutes
3-5 Rounds of Bag Work
3-5 Rounds of Power Focused Pad Work

Wednesday AM:

Run 5-8k
Shadowboxing 10 Minutes
Interval Training (Sets of kicks, knees etc. on the bag)
3-5 Rounds Technical Pad Work
Partner Drills
Abs/Stretch/Cool Down

Wednesday PM:

5 Rounds of Light Sparring
15 Minutes of Clinch
Abs/Stretch/Cool Down

Thursday AM:

Strength and Conditioning Training led by certified coach.

Thursday PM:

Run 3-5K
Skip Rope 10-20 Minutes<
Shadowboxing 10 Minutes
3 Rounds of Bag Work
3 Rounds of Power Focused Pad Work
Abs/Stretch/Cool Down

Friday AM:

Run 3-5K or Skip Rope 10-20 Minutes
Shadowboxing 10 Minutes
3-5 Rounds of Bag Work
3-5 Rounds of Technique Focused Pad Work
Technical Drills
Abs/Stretch/Cool Down

Friday PM:

Skip Rope for 20 Minutes
Shadowboxing 10 Minutes
3-5 Rounds of Bag Work
3-5 Rounds of Power Focused Pad Work
Light Technical Work / Cool Down

Saturday AM:

Plyometric Circuit Training.
3-5 Rounds of Technical Pad Work

Saturday PM:

Skip Rope for 20 Minutes
5 Rounds of Light Sparring
15 Minutes of Clinch
Abs/Stretch/Cool Down

Sunday Am:

Interval Cardio Sprint Work
Compensatory Work
Ice Bath Recovery

Sunday PM:

Shadowboxing 10 Minutes
3-5 Rounds of Bag Work
3-5 Rounds of Technique Focused Pad Work
Technical Drills
Abs/Stretch/Cool Down

Monday AM & PM:

REST DAY! Chill and get to exploring! (Some of the activity choices are listed below)

Depending on your level it may seem like a lot of work. If you are an over achiever it may seem like not enough. In both scenarios you can be promised a middle ground. The trainers will push you to your limit, but your voice and communication will serve as the perfect tool to reaching the goals you have set when first arriving at the camp’s gate.

Despite an all inclusive schedule, you will see that the previous groups still had time for Thailand adventures. Constant trips are organized to see fight shows such as Super Muay Thai, Thai Fight, Rajadamnern and Lumpinee and more. Specific days will be used to head and explore the Thai temples, receive Sak Yant, to witness the Bangkok shopping and nightlife, and much more.

In the local area there are a number of Thai restaurants, a night market, and even an organic coffee shop with speedy WI-FI. If you are looking to venture out to the nearby mall, you can do so by foot within 20 minutes, or take a 5 minute cab ride that will cost you only 50 Baht (Less than 2$ USD).

The mall is a chain within Thailand called Central Festival, it is an immense shopping center that contains an organic food market, food court, restaurants, coffee shops (including Starbucks), and a next-generation movie theater you do not want to miss. The movie theater has IMAX, 3D, 4D, and VIP screens, serving coffee and other goodness throughout the experience.

We want you to feel accomplished just as much as you want to be entertained. At the training camp, we want you to train, fight, and chill exactly as our 2x Sponsorship winner Kate Sholy has done:

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