The following is an example of a loose and relatively easy muay Thai training regimen. If you can make it through this program, consider yourself in shape. When this becomes too easy step it up by adding more sparring and more bag work. Note: all rounds are either five minutes long with a one minute break, or three minute rounds with a thirty second break.
Monday
Morning
Warm up and stretch
Five-kilometer run
Two to five rounds shadowboxing
Two hundred sit-ups
Cool down and stretch
Afternoon
Warm up and stretch
Three-kilometer run/half hour of skipping rope
Two to five rounds shadowboxing
Five rounds on the heavy bag
Three to five rounds with Thai pads
Half hour clinch sparring
One hundred knees with each leg on the heavy bag
One hundred Thai kicks with each leg on the heavy bag
Strength training
Cool down and stretch
Tuesday
Morning
Warm up and stretch
Five-kilometer run
Two to five rounds shadowboxing
Two hundred sit-ups
Cool down and stretch
Afternoon
Warm up and stretch
Three-kilometer run/half hour of skipping rope
Two to five rounds shadowboxing
Five rounds on the heavy bag
One hundred Thai kicks with each leg on the heavy bag
One hundred push kicks with each leg on the heavy bag
