How to train Thai boxing at home?

October 24, 2020

Not everyone has the opportunity to train in a boxing club. Fortunately, it is quite possible to train Thai boxing at home and progress.

The only condition is to have a minimum of space to train with a little willpower.

Here are some Thai boxing exercises you can do at home .

Exercises to train for Thai boxing at home

Shadowboxing

This is the most effective exercise to perform if you must train alone.

shadowboxing

Shadowboxing consists of training in a vacuum . Hence the name of this exercise, which literally means "shadow boxing". You will have to maintain your guard and vary your shots by performing both dodges and parries.

First, you need to stand sideways with one foot in front of the other so that your opponent does not hit you. The ideal is to do shadowboxing in front of a mirror to correct your shots.

You can also perform shadowboxing with a partner and correct each other one after the other.

At the same time, you have to hop back and forth and land punches while moving.

When doing shadowboxing you also need to work on your dodging and defense moves.

You should never forget that knowing how to kick in a boxing match is not enough. You also have to learn to dodge if you want to last as long as possible in the ring during a boxing match.

To do this, you need to be able to dodge your opponent's blows and be hit as little as possible. Work your defense on your competitor's direct, hooks and uppercuts.

You can do 2-minute rounds, alternating fists, feet, elbows and knees each time. Then do only the fists, only the legs or even work only your defense.

You can also combine shadowboxing with a tight rope. Not only will you become more proficient in dodging techniques, but you will also become more flexible.

Here is a thematic shadowboxing session:

Direct, front leg teep, rear leg check	01:00
Jab, rear leg teep, front leg check	01:00
Unique moves	01:00
Combinations of punches ending in a kick	01:00
Free, focused on the offensive	01:00
Ditto but focused on defense, parries and counters	01:00
Punches and elbows only	01:00
Free	01:00
Knees and kicks only	01:00
High intensity, intense combat rhythm	01:00

Alternative shadowboxing technical work:

Phase	Strike	Duration
1	Direct front arm	01:00
2	Direct rear arm	01:00
3	Front arm hook	01:00
4	Rear arm hook	01:00
5	Uppercut front arm	01:00
6	Uppercut rear arm	01:00
7	Middle kick front leg	01:00
8	Middle kick rear leg	01:00
9	Leg kick front leg	01:00
10	Leg kick rear leg	01:00
11	Circular front leg	01:00
12	Circular rear leg	01:00

The punching bag

sac de frappe

The advantage of training with a punch bag is that with this training you can gain more precision and power. You don't need to limit your impact force. However, don't neglect your technique by trying to hit as hard as possible.

Anything goes, as long as you work on hooks, direct and uppercuts.

You have to hit the punch bag and move around imagining it's your opponent like during a boxing match thai.

You should also be able to hit it when the punch bag moves, assuming that is your rival's movement in a boxing match .

Here is a typical punch bag session:

Focus on footwork and movements	00:30
Switch kick and switch knee sequences	00:30
Combinations of at least three shots	00:30
Jab, check and teep	00:30
Punches ending in hook	00:30
Punching / kicking combinations	00:30
Elbows only	00:30
Focus on dodges, parries and bust movements	00:30
High intensity clinch (knees and elbows)	00:30
Free	00:30

Some illustrations of muay thai techniques:

Middle kick:

Blocking:

blocage muay thaï

Nudge:

coup de coude

Front kick

Front kick

Hook:

crochet

Uppercut:

crochet

Direct:

direct boxe

The skipping rope

Thai boxing is a high intensity sport that requires a lot of endurance If you are going to compete and participate in fights, the jump rope is just the perfect exercise. The skipping rope increases your endurance because it allows you to work well on cardio and coordination. Very easy to practice, it does not require expensive or sophisticated equipment.

During the training of the great champions in Thailand, the latter generally how their training with a little jogging or skipping rope.

All you need is a rope and your schedule well and you can do this exercise. At first, start with a few 1-minute sets with a 1-minute break.

As you see progress, continue for up to 3 minutes, trying to reduce the pause time to 30 seconds.

Sparring

This is training where you simulate your combat with a partner. This is an opportunity to put into practice what you have learned during the other exercises where you have trained without an opponent. It is not useful to press your shots, especially to work on your technique.

The goal is not to break your opponent!

In this exercise, you will learn how to give and dodge hits, as well as how to receive and take them.

It will be a real boxing match , but with some specific ground rules.

The pear of speed

The speed bulb is a small punching bag held by two rubber bands placed vertically. Thanks to this exercise, you will gain more precision and more speed of execution.

You must be able to deliver precise shots with good speed.

You will need it during a Thai boxing match to have a head start on your opponent To get there, you must repeat this exercise several times to assimilate the technique of base.

The staircase climb

This exercise requires nothing more than a staircase where you can practice. If you don't have stairs in your home then you can certainly find some in a park near you.

It allows you to improve your power and explosiveness. These two qualities are essential in Thai boxing.

You just have to synchronize the movements of your body with those of your hands while keeping your fists closed.

Also make sure your knees are high and run as fast as possible.

The hammer strike

While this exercise will give you more kick power and allow you to work on your cardio, it is not always easy to perform.

Indeed, it requires a complex material, namely a mass and a tire. But it is an exercise that you can do at home if you have a tire lying around.

In this exercise, you must strike the mass on the tire by successively working your shoulders.

Abs and lower back

Boxing and especially Thai boxing requires having an excellent abdominal strap and strengthening your lumbar muscles.

Strengthening these parts is very important because by strengthening yourself you will be able to better withstand the blows of your opponent.

You will need to have strong lower back not only for your Thai boxing match, but it is also beneficial for your general health, given the functions that these muscles hold.

Here are some exercises to work your abs and lower back:

Bust survey

Relevé de buste

Pond survey:

Relevé de bassin

The sheathing:

Gainage

The crunch:

le crunch

Ground rotation with obliques:

rotation au sol avec les obliques

In conclusion, with willpower and motivation you can progress very well by practicing Thai boxing at home .

Even if you only train at home and you don't plan on joining a club, he has one very important point: diet. Food is your fuel and with the wrong diet your athletic performance will be very poor.

Anyway, with the right mindset, practicing Thai boxing at home is a great idea.

If you found this article interesting, please share it with others who may benefit from it. Also, if you have any additional tips please add them to the comments section.

In the same theme, find our article " Improving your breathing during a fight ".

Have a good training!

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