Muay Thai is fast paced and action packed, so the majority of your staying power in a bout comes down to the level of your cardio. Improve your cardio and your endurance and win ratio is going to go through the roof. Don’t just go for a run though, it may sound strange but there are different exercises to fine-tune your cardio to the task at hand. Muay Thai uses energy explosively, so training for endurance by running marathons or swimming miles isn’t going to help as much as a dedicated cardio program to help you improve. Here we detail some ways to help improve your cardio specifically, and help you stay in the fight!
Sparring and Pad Work
Good old fashioned sparring and pad work are awesome ways to improve your endurance in Muay Thai.. If you add a slight twist to the sessions, by fighting for a longer time than you would do in a competition, when you compress it back down, you’ll smash your opponent in the time period as you’ll feel completely charged. When sparring or playing with combos on the pads you can be working new moves or perfecting old ones, so it is one of the best ways to see rapid improvement.
HIIT (High Intensity Interval Training)
HIIT is switching quickly between very low and very high intensity exercise. This closely simulates a BJJ Roll or Muay Thai Sparring session and also provides a very efficient workout. It takes very little time, which is great for when you’re trying to fit it into a busy schedule with your mat time.
HIIT can be worked into any of your staple cardio activities – running, swimming, biking, rowing etc. The most common way to organize it is 30/30, which is to say 30 seconds of very light activity and then 30 seconds of very intense activity. This is usually repeated for 10-20 minutes, sandwiched between warm-up and cool-down periods of about five minutes each.
Weight training often gets a bad rap in martial arts circles due to the unfounded claim that it will build big, heavy muscles and make you slower when the truth is just the opposite. Speed is strength expressed quickly, so basic weight training to increase your strength is a great way to develop explosive, powerful strikes to end fights. For best results, stick to functional, multi-joint movements like squats, deadlifts, bench press, shoulder press and dumbbell rows.
If you‘re interested in learning Muay Thai in Edmonton or St. Albert, Call or Text Arashi Do Martial Arts North at 780-220-5425. We offer a 30 Day FREE Trial and a Free Training DVD just for coming in.