---
date: 2025-01-15T20:00:45.000Z
draft: false
tags:
- punches
- Pairs (or more)
- clinch
- fight
title: Muay Thai Class - Technique, Power, and Sparring
Summary: A complete training session with warm-up, technical pad work, and sparring. Perfect for building power, refining technique, and enhancing real-world adaptability.
author:
- Anomyme
---

## 1. General Warm-Up
- **Joint mobilization**: Full-body joint exercises (head, shoulders, elbows, wrists, hips, knees, ankles).
- **Light cardio**: 5 minutes of jump rope.

---

## 2. Technical Warm-Up
Perform **3 sets** of:
- **1 minute**: Jab-cross quickly in the air (fluid and explosive combinations).
- **30 seconds**: Right leg middle kick (technique and power).
- **30 seconds**: Left leg middle kick.
- **1 minute**: Knees (against a wall or bag, maintaining good posture).

---

## 3. Power Work on Pads
**2 intense rounds with 30 seconds to 1 minute of rest between rounds**:
- **Round 1** (3 minutes):
  - **1 to 3 middle kicks** as instructed by the pad holder.
- **Round 2** (3 minutes):
  - Jab-Cross combinations. The pad holder adds a kick:
    - **Defense**: Block the kick.
    - **Counterattack**: Return **2 middle kicks** (right or left, as requested).
- **Round 3** (3 minutes): Free pad work, combinations chosen with partner guidance.

---

## 4. Thematic Sparring
- **Sparring 1**: Boxing only (hands).
- **Sparring 2**: Legs only (low kicks, middle kicks, high kicks).
- **Sparring 3**: Choose between free sparring or clinch work.

---

## 5. Combat Format Sparring
- **Groups of 3 to 4 people**:
  - Combat format: **3 rounds of 3 minutes** with the same opponent.
  - Other participants observe and provide feedback.
  - Rotate opponents after each combat.

---

## 6. Free Sparring (if energy remains)
- Free sparring to finish the session: each adjusts intensity based on energy levels.

---

## Cool Down

1. **Relaxation Position**:
   - Sit on your knees and let your neck relax to release tension in the muscles.

2. **Stretching**:
   - Focus on stretching:
     - The sides of your neck.
     - Triceps.
     - Back.
     - Legs.
   - **Objective**: Release muscular tension without forcing flexibility.

3. **Deep Breathing**: Spend a few minutes breathing deeply and relaxing.


**Objective**: Build power, technique, and adaptation to real situations through varied and progressive training.