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MUAYTHAI
INSTITUTE
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MUAYTHAI
TRAINING WITHOUT CERTIFICATE
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MUAYTHAI
TRAINING SCHEDULING (Note : It's just a guide line to training so that can be changed and adapt) |
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| First Step : Build up your body!! | |
Morning Session 05.45 Wake Up 06.00 Start Jogging (20 - 30 Minutes) - Warm up : Jump with the ropes 15 mins. - Shadow Boxing (3 Rounds) - Sand Bag (3 Rounds) - Pad Work (2 Rounds) ---------------------Break 5 Mins---------------------- - Training Punching; 2 rounds - Training Kicking; 2 rounds - Training Knee; 2 rounds - Training Teeping; 2 rounds ---------------------Break 5 Mins---------------------- - Sit up (50 Times/Set ; 2 Sets) - Chin up (10 Times/Set ; 2 Sets) - Push up (30 Times/Set ; 2 Sets) |
Afternoon Session 14.45 Get Ready 15.00 Start Jogging (20 - 30 Minutes) - Warm up : Jump with the ropes 15-20 mins. - Shadow Boxing (3 Rounds) - Sand Bag (3 Rounds) - Pad Work (2 Rounds) - Sparing (2 Rounds) - Grappling (5 Minute ; 2 Times) ---------------------Break 5 Mins---------------------- - Training Punching; 2 rounds - Training Kicking; 2 rounds - Training Knee; 2 rounds - Training Teeping; 2 rounds ---------------------Break 5 Mins---------------------- - Sit up (50 Times/Set ; 3 Sets) - Chin up (10 Times/Set ; 2 Sets) - Push up (30 Times/Set ; 3 Sets) |
| Second Step : More Technique and make your Stronger!! | |
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Morning Session 05.30 Wake Up 05.45 Start Jogging (30 - 45 Minutes) - Warm up : Jump with the ropes 20mins. - Shadow Boxing (3 Rounds) - Sand Bag (3 Rounds) - Pad Work (3 Rounds) ---------------------Break 5 Mins--------------------- - Training Punching; 3 rounds - Training Kicking; 3 rounds - Training Knee; 3 rounds - Training Teeping; 3 rounds - Training Elbow; 2 rounds ---------------------Break 5 Mins--------------------- - Sit up (50 Times/Set ; 3 Sets) - Chin up (15 Times/Set ; 3 Sets) - Push up (30 Times/Set ; 3 Sets) |
Afternoon
Session
14.45 Get Ready 15.00 Start Jogging (30 Minutes) - Warm up : Jump with the ropes 15-20 mins. - Shadow Boxing (3 - 5 Rounds) - Sand Bag (3 Rounds) - Pad Work (3 Rounds) - Sparing & Techinque (3 Rounds) - Grappling & Technique (5 Minute ; 3 - 5 Times) ---------------------Break 5 Mins---------------------- - Training Punching; 3 rounds - Training Kicking; 3 rounds - Training Knee; 3 rounds - Training Teeping; 3 rounds - Training Elbow; 2 rounds ---------------------Break 5 Mins---------------------- - Sit up (50 Times/Set ; 4 Sets) - Chin up (15 Times/Set ; 3 Sets) - Push up (30 Times/Set ; 4 Sets) |
| Third Step : Professional Technique and Prepare to Fight !! | |
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Morning Session 05.30 Wake Up 05.45 Start Jogging (more 60 Minutes) - Warm up : Jump with the ropes 30 mins. - Shadow Boxing (3 - 5 Rounds) - Sand Bag (4 Rounds) - Pad Work (4 Rounds) ---------------------Break 5 Mins--------------------- - Training Punching; 4 rounds - Training Kicking; 4 rounds - Training Knee; 4 rounds - Training Teeping; 4 rounds - Training Elbow; 4 rounds ---------------------Break 5 Mins--------------------- - Sit Up (50 Times/Set ; 4 Sets) - Chin up (20 Times/Set ; 4 Sets) - Push Up (30 Times/Set ; 4 Sets) |
Afternoon
Session
14.45 Get Ready 15.00 Start Jogging (30 Minutes) - Warm up : Jump with the ropes - Shadow Boxing (3 - 5 Rounds) - Sand Bag (5 Rounds) - Pad Work (5 Rounds) - Sparing & Professional Techinque (5 Rounds) - Grappling & Professional Technique (15 Minute ; 2 - 3 Times) ---------------------Break 5 Mins---------------------- - Training Punching; 5 rounds - Training Kicking; 5 rounds - Training Knee; 5 rounds - Training Teeping; 5 rounds - Training Elbow; 5 rounds ---------------------Break 5 Mins---------------------- - Sit Up (50-100 Times/Set ; 5 Sets) - Chin up (20 Times/Set ; 4 Sets) - Push Up (30 Times/Set ; 5Sets) |
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