Muay Thai's Scientific Training Facts

The Thai Boxing Workout: A Scientific Approach

Researched and written by Tim Mousel

Description of Thai Boxing

Thai Boxing, the national sport of Thailand, also known as Muay Thai, is perhaps the most brutal sport in existence. Participants batter each other with punches, kicks, knees and elbows. There are few rules in Thai Boxing and boils down to survival of the fittest. A match consists of five, three minute rounds. Punching, knee and elbow strikes and kicking techniques are allowed to any part of the body, except the groin. Because of the hard, fast paced action, it is very important for the fighters to be highly conditioned, both physically and mentally. A fighter entering the ring in anything but top condition can expect, at the very least, to be knocked unconscious. There is also a chance of death if not properly prepared. In Thailand, there are many deaths each year as a result of the beating taken in the ring.

Much of the Thai boxers' conditioning is done on the Thai pads. Thai pads are solid, heavy pads strapped to the arms of a holder. This method of training is advantageous to the heavy bag in that it allows the fighter to respond to a "live" opponent. The holders job varies, depending on the desired results of the training session. For some drills, the holder attacks with kicks to the legs, body or head, and punches to the body and head. While defending himself, the fighter throws his own kicks, knees and elbows. Using another method, the holder remains relatively stationary and allows the fighter to attack with a pre-designated combination or a free flow barrage of kicks, knees, and elbows.

Physical Training

Proper structure to the training session is an important pre-requisite to obtaining desirable results. When designing a workout, it is necessary to identify which energy systems are used in the activity. Based on the systems used, training time can be devoted to improvement of that system. It is also important to identify the initial fitness level of the participant, the intensity of the activity, frequency, duration, and the method of training to be used.

Energy Systems

Based on duration and intensity of the activity, four predominant energy pathways have been identified in Thaiboxing and any sport. The systems identified are the ATP, ATP-CP, Lactic Acid and the Aerobic-oxidative system. A basic understanding of these systems is helpful in understanding the design of the workouts.

ATP System

ATP (adenosine triphosphate) is the immediate source of energy for muscular contraction. There are two pathways through which it is formed: the aerobic pathway and the anaerobic pathway. The aerobic pathway requires oxygen to be present and utilizes fat, protein and carbohydrates (glucose, glycogen) to resynthesize ATP. When movement is very quick and explosive, there is not enough time for oxygen to be delivered to the contracting muscles. This is where the anaerobic pathway is called into action. The anaerobic pathway does not require oxygen and uses only carbohydrates to produce ATP. There is enough ATP stored in muscle to last for only three seconds of contraction.

ATP-CP System

When ATP is broken down and the energy is released, ADP (adenosine diphosphate) and P (phosphate) are formed. Another important source of energy is CP (creatine phosphate). CP cannot be used directly by the muscle, so it interacts with ADP and CP to re-form ATP. There is not a lot of CP available to the muscle so it too must be continually resynthesized. The ATP-CP system can supply enough energy to last for eight seconds of intense exercise.

Lactic Acid System

When intense activity is continued for about ninety seconds, glycogen is used as an energy source. When the glycogen is broken down, more ATP is produced. However, if the activity is intense (anaerobic), there will not be enough oxygen supplied to the muscles. When glycogen is burned in the absence of oxygen, lactic acid is produced. Once lactic acid is formed, it diffuses into the blood and is transported to different areas of the body. This allows the working muscle to continue. Eventually, the lactic acid level will accumulate to a level that will slow down thebiochemical reactions that lead to the production of ATP. Accumulation of lactic acid causes pain and burning sensations in the stressed muscles. Shortly thereafter, contraction will not be able to take place.

Aerobic-Oxidative System

If this intense activity is to continue, the body will shift into the aerobic-oxidative system. The body will need an increased oxygen supply. This extra oxygen will be available only if the intensity of the activity is decreased. This higher oxygen consumption converts the lactic acid to pyruvate, which converts to carbon dioxide and water and is dispelled from the lungs. Pyruvate is a product of burned glycogen. If pyruvate is formed in the absence of oxygen, lactic acid formation will be the result. The system will then shift back into the anaerobic systems.

Recovery of the Anaerobic Systems (Rest)

During the recovery period of training, the ATP-CP must be built-up and replenished and the accumulated lactic acid must be removed. If these needs aren't met, the systems will be un- available for further activity. While resting after an anaerobic work bout, oxygen consumption is increased because of the increased depth and rate of breathing. This extra oxygen turns the lactic acid back to pyruvic acid and within 20 seconds, 50% of the ATP and CP is restored, in 40 seconds, 75% is restored and in 60 seconds, 87% is restored. Almost all of the ATP and CPare replenished within three minutes. The removal rate of lactic acid is slower then the rebuilding rate of ATP and CP. In 25 minutes, 50% of the lactic acid will be removed, in 50 minutes, 75% and 87% in 75 minutes. The removal rate of lactic acid can be sped up through light activity performed during the recovery period. This is because some of the lactic acid is metabolized aerobically during the light activity.

Work/Rest Ratio

The rest interval is very important. The work rest ratio in Appendix A has been designed according to physiological guidelines. If the rest period is too brief, the ATP and CP will not be sufficiently replenished and the accumulated lactic acid will not be adequately removed. The next bout of exercise would have to be performed at a lower intensity. If the rest period is too long, the body will recover and the training effect will be lost.

Pre-Program Information

To obtain desired results, it is important to train at the proper intensity (degree of overload). The intensity of an activity is dependent upon many factors, mainly the goals of the participant. If the goal is health-related fitness, the intensity does not need to be as high as an athletes intensity whoset a goal of increased performance. Both individuals need to monitor their workload through heart rate (HR) to determine and work at the optimal intensity.

Determination of Resting Heart Rate

The first step is to determine the resting heart rate (RHR). The best results are obtained early in the morning immediately upon awakening. A reliable RHR is obtained by averaging the results of three mornings in a row. The HR may be taken by placing fingers on the carotid artery on the side of the neck, the temporal artery in front of the ear (temple) or at the radial artery at the base of the thumb. A good estimation of the HR is to count the pulse for 10 or 15 seconds and multiply by 6 or 4, respectively. This will give the HR in beats per minute (bpm). If the pulse was counted 18 times in 15 seconds, the RHR is 72 bpm (18x4=72 bpm).

Determination of Maximum Heart Rate

The maximum heart rate (MHR) is needed to calculate the HR at which the workload should be performed. The direct method of determining MHR is to monitor the HR of a subject running to exhaustion on a treadmill. An easier way is to subtract age from 220. A 20 year old athlete will have a MHR of 200 bpm (220- 20=200).

Determination of Training Heart Rate

The training heart rate (THR) is the HR at which the workload should be performed to obtain a desired physiological response. The desired percentage of MHR is multiplied by MHR to determine the THR. If the same 20 year old athlete is to perform a workout that calls for an intensity at 70% of MHR, the THR would be 140 bpm (200x.70=140 bpm).

Training Intensity and Frequency

For a training effect to occur, the appropriate overload must be placed on the targeted system. The aerobic system needs to be trained at 60-90% of MHR for a training effect to occur. Healthy, sedentary individuals should start at the lower end (60%) and gradually build up over time. Trained aerobic athletes should train near the upper end (90%). The anaerobic systems need to be trained at 90-100% of MHR. How often should the systems be overloaded? Research shows that 3 days per week is the minimum for aerobic training. Moderately trained individuals should train 3-5 days per week while highly trained athletes can train 5-7 days per week. The anaerobic systems need a minimum of 3 days per week and can be trained on the same days as the aerobic system. It is recommended that the anaerobic work precedes the aerobic training. Other days can be spent developing skill and techniques.

Warm-Up Equipment Needed:

Thai pads and a stop watch (Modern sport watches with a repeat timer work very well). Warming-up is important to physically and psychologically prepare the participant for the increased demands about to be placed on the body. There are two types of warm-up: General and Specific. General warm-up consists of calisthenics, stretching and non-sport specific activity. Specific warm-up is performing the actual activity itself in a light, easy manner. The warm-up listed in Appendix B (below) is a specific warm-up. It begins with a 4 minute round of round kicks on the Thai pads. The 4 minute rest interval should be spent stretching or holding the pads for the previous holder. Workouts are ideally started and finished by one individual before holding for the partner. At completion of the 4 minute rest period, a 2 minute round of Form is done. Kicks, knees and elbows are thrown light and easy. The emphasis is on proper form. The two minute rest prepares the body for Accelerations. Accelerations help prepare the body for high intensity work. Each round lasts 16 seconds. The first 8 seconds is done at an easy pace and the last 8 seconds is done at full speed. Two consecutive kicks are thrown with the same leg before switching. The rest period is 24 seconds between each of the 4 rounds. A one minute rest is given prior to the Gutbuster rounds. Gutbusters consist of 4 rounds lasting 10 seconds each. one kick per side is thrown at full intensity (no holding back). Gutbusters train the ATP- CP system. There is a 3 minute rest at completion of the Gutbuster rounds. Next is the workout!

Thai Pad Training

In one, three minute Thai Boxing round, a fighter will receive approximately 30% of his energy from the ATP-CP system, 5% from the aerobic system and 65% from the lactic acid system. The amount of training in each system should closely reflect these percentages. Appendix A below contains the Thai pad workouts. The chart is used in the following manner: l. Determine what system needs to be trained and locate it in the Systems column. 2. Read across the row and make a note of how long each round is and the amount of rest between rounds. 3. Take the value in the % Max HR column and plug it into the THR formula. If the column gives two values, calculate the THR for each. The results are termed the training-sensitive zone. This zone will give optimal physiological results for the system picked. Following the same principles (system, work rest ratio, % max HR, etc.) many other training methods can be devised. Other methods of training can be used with the chart as well. Some other methods of training that are also important to Thai Boxing include running (especially sprints), heavybag, speedbag, sparring, jump- rope, shadow-boxing, plyometrics, medicine ball training, and focus mitts.

Cool-Down

The cool-down is post-activity exercise done in a continuous, easy, relaxing manner. The cool-down helps the body return to a normal resting state. It also decreases DOMS (Delayed Onset of Muscle Soreness), helps to alleviate the pooling of blood in the lower extremities and increases the removal rate of accumulated lactic acid.

Weight Training

Strength and muscle endurance are important components in Thai Boxing. Strength is the amount of force that can be exerted by a muscle group for one movement. Muscle endurance is the ability of a muscle to contract over a period of time. The advantages of these two traits is obvious when applied to Thai Boxing. Many trainers of Thai and Western boxing feel that weight training will make the athlete muscle bound and slow them down. All research conclusively demonstrates that a properly designed and implemented program will increase speed and power. Take a look at the World Record holder in the 100 meters. Leroy Burrell is obviously a fan of weight training. Is Evander Holyfield slow?

Weight training can increase both muscular endurance and strength. There are four basic principles to follow while on a weight- resistance training program:

1. Overload-forcing the muscles to contract at near maximum levels. Through overload, the muscle will be forced to adapt.

2. Progressive resistance-the training load must be progressively increased to cause overload to the muscle.

3. Specificity-the muscle adaptations are specific to the type of training done. Therefore, the same muscles used in Thai Boxing need to be stressed while weight training.

4. Recovery-a muscle fatigued from the effects of weight training needs 48 hours recovery before resistance training is repeated.

To determine the proper amount of resistance to train with, a 1 repetition max (RM) is used. One RM is the maximum load that can be moved through the full range of motion for 1 repetition. A percentage of this 1 RM is then taken to determine a training weight. While lifting, the concentric contraction (shortening of the muscle and decrease in angle of a joint) should be performed in 1-2 seconds. The eccentric contraction (lengthening of the muscle and increase in the angle of the joint) should last 4 seconds. For example, while performing a barbell biceps curl, the weight is lifted up in 1-2 seconds and lowered in 4 seconds.

Periodization

Periodization is based on the theory that hard, high intensity work over extended periods of time can lead to burnout, injury and stagnation. Better progress can be made following a periodization schedule schedule. The periodization cycle can be found in Appendix D for weight training and in Appendix E for Thai pads.

Conclusion

By following this scientifically based training program, you can be assured of making optimal results. The main objective is to stick with it. On days you feel like skipping the workout, remind yourself of your goals. It's better to decrease the intensity and do the workout then to not do it at all. The #l reason for quitting an exercise program was given in a survey: The participants perceived the training as too hard. There is no better way to discourage a new exerciser then to crush their enthusiasm with a killer workout. There is no need to jump into a new program head first. Take your time, set short & long term goals, and good luck!

APPENDIX A:

http://www.defend.net/articles/AppenA.php

APPENDIX B:

WARM-UP
4 minutes, easy kicks. 4 minutes, recovery, stretching.
2 minutes, easy Form, kicks, knees and elbows. 2 minutes, recovery.
ACCELERATIONS 8 sec. easy, 8 sec. full speed, 24 sec. rest, 4 rounds. 1 minute rest GUTBUSTERS 10 sec. full speed, 30 sec. rest, 4 rounds. 3 minutes rest

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Reprinted from: Mousel's Self-Defense Academy, 747 N. Shepherd, Suite 400, Houston, TX 77007 mousel@defend.net

Speed and Power Training for Fighters

Where I lacked in skills and experience, I convincingly compensated in the speed and power of my punches and kickswhen I fought at the 2007 World Muay Thai Championships in Bangkok, Thailand, where I knocked out my Thai opponent early in the second round.

The great teacher/warrior Miyamoto Musashi stated in his famous text "A Book of Five Rings" that one ultimate goal of the warrior is to learn to end the fight with a single blow! That's exactly where speed and power come in!

The idea is to make them as specific as possible so as to achieve the most applicable results. This was the primary strategy I had in the beginning and this is what I focused on during training in preparation for my fight.

Economy of Motion

Basically the more you practice your particular techniques, the more your nervous system becomes familiar and you naturally get faster. It's a really good idea to use mirrors or shadows because you can self-coach and strip away wasted movements as well as learn to utilize power centers (like the hips and legs).

For example you can immediately make your punch twice as powerful by twisting your hips and springing off the slightly bent legs when you execute. This is where I earned the nickname “Cobra” – my body during a fight is akin to a coiled up snake about to strike!

Think SPEED!

It’s mental conditioning. Sounds simple but when you start thinking you are fast you will actually start moving faster. Get over any preconceived mental limitations you may have. The other aspect of this notion is to keep the thought of speed on the forefront of your mind.

Do everything with speed. For example, I wanted to develop lightning-fast leg kicks to disable my opponent’s attacks. I also wanted to develop lightning punches for instant KOs. Thus, I made a conscious effort to use these skills at the best speed and power I could muster during training!

Time yourself and keep improving your records. For example, I would count down how many strikes or round kicks I can land on a target or heavy bag in a 10 second period. Seek to improve your numbers every session.

Over Speed Methods

(Forcing faster muscle memory)

The abridged version goes like this: You have an innate speed at which muscles can fire off and move any given limb. Factors like motor unit recruitment, neural efficiency/capacity, and strength ratios effect this.

What we are going to do is teach the nervous system to coordinate movement and build muscle memory at faster speeds!

To speed up punches, wrap a tubular resistance band or even bungee cord around your wrists and anchor the other end or have a partner stretch it out. Now release and throw the arm into motion with the added speed. Relax the opposing muscles to avoid any "braking" effects.

The same procedure can be performed on kicks by binding the band to the foot. 10-20 reps 2 times a week will be enough to develop noticeable results.

Specific Drills To Build Power

Much can be done with a simple medicine ball and even bodyweight outside of what you are already familiar with. Here are some to get started on:

Power Absorption Exercises:

How the theory works is that you can't create more power than you can absorb. So it only makes sense to start here before we start "jumping" into plyometrics!

Drop Push-Ups:

For upper body power, drop push-ups are king! Assume a position upright but on your knees with both arms at chest level slightly more than shoulder width apart bend approximately 90º. Now drop to your hands without hesitation and forcefully contract when the hands touch the floor as to limit the amount of arm bend.

The higher the "drop" the more force is absorbed, thus the more power potential to develop. The same concept is easily adapted to the lower body by doing drops from a 4'-5' surface landing in a 1/4 squat.

For pulling power which is an excellent for strengthening the Muay Thai clinch, hold yourself at the top of a pull up position and fall to "catch" yourself about halfway down the pull-up’s range of motion. You'll find after performing as little as 10 reps each you'll be plenty sore! It's a good idea to work these 4-8 weeks, 2 times a week before progressing to the next phase.

Plyometric Training

This type of training will develop your punching/pushing power.

Clapping and Hopping Push-Ups:Clapping and hopping push-ups work great but I feel the need to mention that the idea is to "bounce" off of each rep. Not just get the clap in! In fact, forget the clap; just repetitively hop off the floor from this position. It's the fast reaction off the landing that matters so focus on that.

Jump Kicks

One idea that will work well on the legs is to depth-jump right into a kick. This means jump as high as you can (safely) and throw a kick. Maintain your balance and keep your legs apart on landing.

These are some easy but excellent starters and warm-ups that will condition your muscles for speed and power. The rest is in the quality of the training and fight conditioning that you undergo. Don’t prepare for a fight alone. You need a trainer and good training partners. Fighting in the ring isn’t a one-man show!

Conclusion

I was able to build up my timing and accuracy while I developed faster and more powerful techniques. You will, too! Keep the intensity of your training but be careful not to overdo it and end up getting injured. Give your body some rest days or light training days in-between the high-intensity days.

8-Minute Fat-Burning Workout

Use your own body weight to burn fat for this 8-minute workout!

Sometimes, you can't get to the gym or even access the workout gear you have stashed in your basement. Maybe you're on a business trip and stuck in some roadside motel in rural Arkansas. Maybe you're trapped at your in-laws' house (yikes!). Maybe the Feds discovered you're the missing link to the Enron case.

Well, that's still no excuse. This full-body routine requires no equipment and only 8 minutes of your time. Perform each exercise below for 30 seconds. Do one move after another without rest and repeat the sequence without rest for a total of four times, if you can.

The intensity of this workout conditions your muscular and cardiovascular systems, helps improve flexibility, and melts fat. You'll burn hundreds of calories.

Jumping Jacks. Just like grade school. Start with your hands on your hips and your feet together. Raise your hands out to your sides and up overhead as you move your feet out to the sides. Then bring your feet back together and lower your hands to your sides.

Split Hops. Stand with your hands on your hips and your feet together. Move your left foot 6 inches forward and your right foot 6 inches back. Now jump up and switch leg positions so that your right foot is forward.

Squat Thrusts with Pushups. Stand with your arms at your sides. Bend your knees and lower your hands to the floor. Kick your legs behind you so that you're in a Pushup position. Now do a Pushup. Thrust your knees to your chest so that your feet are back underneath you and stand back up.

That's it! Eight minutes and you can still outrun the Feds. So quit whining and factor these exercises into your 24-hour daily life!

Shadowboxing - the Ultimate Warmup!

Believe it or not, "shadowboxing" is the safest and best warmup exercise you can do. It is painless, gentle on your bones and muscles, fun to do, and easy to control the pace and intensity. It works your entire body naturally and evenly. You don't even have to be a boxer or martial arts expert to do this. Just follow the simple guidelines below and you've got yourself a great startup exercise for your training regimen.

I'm sure you've seen boxers and kickboxers in action, throwing punches and kicks, bobbing and weaving around, skipping and shuffling their feet. To the very least, you've watched "Rocky" at one point or another. Right?

Well, using your memory and imagination, try to emulate their movements in comfort of your own environment and privacy. This makes for a great warmup exercise! Here's how:

1. Pick an empty corner of the room where you are clear of furniture and any edifice within at least an arm's length. Face a mirror or your shadow.
2. Turn on some fast workout music, like rock, hip-hop, dance or techno.
3. Hold up your arms like a boxer, take a deep breath and lightly throw punches in the air in steady succession for 10 seconds at a time.
4. DO NOT hyper-extend your arms.
5. Rotate your hips at every punch.
6. After every 10-second flurry of punches, take another deep breath, count to 10, then repeat.
7. In-between the 10-second punch flurries, you can also throw knee strikes. Raise your knee to waist level and thrust it forward at an imaginary opponent's stomach or groin area. Alternate knees and then switch back to throwing punches.
8. In addition to knee strikes, you can also simulate kicks by raising one foot and thrusting it forward (don't hyperextend) in a gentle motion at waist or knee level. Do not kick above waist level unless you are an experienced kickboxer.
9. From time to time, weave your body from side to side to emulate evading your imaginary opponent's punches.
10. Shuffle your feet from side to side, changing angles and positions often.
11. Do this drill for about 10 minutes. If you're having fun, add another 5 minutes. You'll be sweating nicely by the time you're done.

Questions? Drop me a note and I'd love to help.

Enjoy!

You wanna get fit? Of course you do!

Establishing Fitness Routines

Once you have determined that you want to become fit, you will want to establish a fitness routine. Although most people think of classes and specific activities (such as jogging or tennis) as the way to fitness, there are many ways you can work activity into your life.

Structured fitness

Fitness classes or groups provide a consistent approach to an activity. Local gyms, schools, and churches may sponsor a regular fitness group. Teams also provide a consistent approach to fitness but are more competitive. Many communities have intervention programs to help adults and children become fit. They often are found within social agencies and schools.

Structured fitness has the advantage of:

• Being held at the same time and place, which is easier for your schedule.
• Having a social atmosphere.
• "Healthy" peer pressure to show up and participate.

Self-directed fitness

Many people find an activity they enjoy and create their own fitness program. For it to be effective, you must set up a regular schedule and stick to it. Self-directed fitness gives you:

• Flexibility as to the time and place.
• The ability to try different types of exercises.

Fitness within your day

You can use "everyday" activities for fitness, as long as you do them regularly. This includes:

• Daily aerobic activity, such as raking leaves, mowing the lawn, or doing housework.
• Physical activity in the workplace, such as using stairs instead of elevators.
• Muscle-conditioning exercises, such as scrubbing the bathtub, washing walls, tilling the garden, or pulling weeds.
• An outdoor interest that promotes walking or another type of exercise. For example, bird watching may involve considerable walking, and trail building may involve both walking and strength to clear paths.