79 lines
2.3 KiB
Markdown
79 lines
2.3 KiB
Markdown
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---
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date: 2025-01-15T20:00:45.000Z
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draft: false
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tags:
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- punches
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- Pairs (or more)
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- clinch
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- fight
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title: Muay Thai Class - Technique, Power, and Sparring
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Summary: A complete training session with warm-up, technical pad work, and sparring. Perfect for building power, refining technique, and enhancing real-world adaptability.
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author:
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- Anomyme
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---
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## 1. General Warm-Up
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- **Joint mobilization**: Full-body joint exercises (head, shoulders, elbows, wrists, hips, knees, ankles).
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- **Light cardio**: 5 minutes of jump rope.
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---
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## 2. Technical Warm-Up
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Perform **3 sets** of:
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- **1 minute**: Jab-cross quickly in the air (fluid and explosive combinations).
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- **30 seconds**: Right leg middle kick (technique and power).
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- **30 seconds**: Left leg middle kick.
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- **1 minute**: Knees (against a wall or bag, maintaining good posture).
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---
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## 3. Power Work on Pads
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**2 intense rounds with 30 seconds to 1 minute of rest between rounds**:
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- **Round 1** (3 minutes):
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- **1 to 3 middle kicks** as instructed by the pad holder.
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- **Round 2** (3 minutes):
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- Jab-Cross combinations. The pad holder adds a kick:
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- **Defense**: Block the kick.
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- **Counterattack**: Return **2 middle kicks** (right or left, as requested).
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- **Round 3** (3 minutes): Free pad work, combinations chosen with partner guidance.
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---
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## 4. Thematic Sparring
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- **Sparring 1**: Boxing only (hands).
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- **Sparring 2**: Legs only (low kicks, middle kicks, high kicks).
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- **Sparring 3**: Choose between free sparring or clinch work.
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---
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## 5. Combat Format Sparring
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- **Groups of 3 to 4 people**:
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- Combat format: **3 rounds of 3 minutes** with the same opponent.
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- Other participants observe and provide feedback.
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- Rotate opponents after each combat.
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---
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## 6. Free Sparring (if energy remains)
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- Free sparring to finish the session: each adjusts intensity based on energy levels.
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---
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## Cool Down
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1. **Relaxation Position**:
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- Sit on your knees and let your neck relax to release tension in the muscles.
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2. **Stretching**:
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- Focus on stretching:
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- The sides of your neck.
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- Triceps.
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- Back.
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- Legs.
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- **Objective**: Release muscular tension without forcing flexibility.
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3. **Deep Breathing**: Spend a few minutes breathing deeply and relaxing.
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**Objective**: Build power, technique, and adaptation to real situations through varied and progressive training.
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