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12 basic elements in Muay Thai traning
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 Informative Article Summary by Anny Redperz
Thare are 12 basic elements in Muay Thai traning to build up the skills and abilities to become succesful in Thai boxing.
1.Warming up - Warming up is an important part of the Muay Thai training. This can help waking up the muscle, making them more flexible, and loosing the joint, so the body is ready for the heavy training.
2.Building Endurance - If you just getting started in Muay Thai boxing training, it should take about 6-8 weeks of Muay Thai kickboxing training for a new student to reach the point where he can have a good enough endurance.
3.Training Session Duration - Muay Thai training session length should not be too short or too long to prevent the counterproductive effect of over training or under training. For the beginners, the Muay Thai boxing training should not be too long. The length should not be more than two hours for a single session. If you are the trainer, you should make sure that the trainee is not too tired which can result in muscle pain or damage in muscle tissue.
4.Physical Ability Limits - Different Boxers have different limitations and they need different resting period to recover from exhaustion.
5.Physical Strength This is one of the important requirement for Muay Thai boxing training. Therefore, a boxer should work on the strength. After the boxer’s strength increase, speed and endurance will increase also.
6.Persuasive Powers The teacher or trainer has to prepare the new type of training for him so that he does not become bored with the training
7.Intensity An increase in intensity of the training exercises can increase a strength and ability. However, when the intensity of training increase, the length of the session should decrease proportionately
8.Special Exercises This exercise can help develop the physical strength, flexibility, and relaxation. The exercise should be practice after training sessions.
9.Massage Massage can help increase blood circulation and reduce stress.
10.Regular Exercise This exercise help increase the physical capabilities. The examples of regular exercises are shadow boxing, workouts with the punching bag, etc.
11. Speed Fitness - Developing fast upper and lower limb movements is of primary importance in catching your opponent unaware, as well as in blocking oncoming onslaughts. Quick acceleration allows rapid limb movements. Agility, on the other hand, is the ability to change direction by accelerating and decelerating. This nimbleness is determined by being both alert, and quick on your feet.
Besides being speedy, the trajectories of your movements determine efficiency and ultimately outcomes of each strike, block or combination. The main idea for each move is to perform it using the shortest path required. Let’s use a straight jab to the head as an example. The idea behind this punch is to strike your opponent with your fist moving in a linear motion (from guard position, mainly horizontally to opponent’s head, and retracing movement back to guard position). The trajectories for most people will not change dramatically with this punch, except in accommodating height differences . In a circular punch, like a left hook to the head, the most efficient trajectory varies according to individual proportions (i.e. the lengths of your upper and lower arms), angular variations and the height difference between you and your opponent.
12. Metabolic Fitness - Anaerobic power or muscular endurance is the maintenance of power with intermittent varied effort and recovery time (series of movements and diminishing returns). Aerobic capacity or cardiovascular endurance is the resistance of fatigue for greater than approximately 20 minutes. Muay Thai fighters know that they are dependent on both these types of fitness to be competitive in the ring.
We use three different types of energy systems to produce movements: the anaerobic direct phosphogen system with creatine phosphate, the anaerobic glycolytic system which produces lactic acid (both fast twitch), and the slower twitch aerobic respiration. Besides being more than a mouthful, an understanding of these systems allows us to develop a conditioning programme that mimics the demands on the Muay Thai fighter’s body in the ring. In an ideal situation, the Muay Thai fighter should be primed to last the distance of a fight without sacrificing high-speed movements, high force production and power.
This translates directly to Muay Thai training, for the harder and faster you work (generally), the more anaerobic the activity becomes. So, high intensity interval training, like sprint training is useful in developing anaerobic fitness. We should be cautious about the amount of aerobic (cardiovascular) training in the lead up to a fight, as this develops the slow twitch muscle fibres, which is counterproductive in the development of speed.
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