This website is reader-supported. When you buy through links on our site, we may earn a small affiliate commission

How To Improve Your Muay Thai Performance

Last Updated: 16.05.22



If you want to improve your Muay Thai skill level but have no idea which pieces of equipment you need and how to choose them, be sure to check out this post that will help you select the right pair of shorts. Moreover, we have also prepared a special article on jump ropes for Muay Thai that might also come in handy.

Below you’ll find a few tips that can help you improve your Muay Thai techniques and boost performance.


Train in a camp

Numerous seasoned boxers have argued that one of the things that helped them considerably when improving their abilities in the ring was going to a camp that specializes in teaching diverse techniques.

If you have the means, it is recommendable that you take a trip to Thailand as this is the best place where you can pick up new skills that will help you develop a specialized combat style. Here you can either join a group training or take private lessons taught by professionals in the field.


Try various studios

Although you might already frequent a studio that you are content with, it might also be a good idea to check out other studios. This way, you will be exposed to new methods that can provide you with an upper hand in your ensuing fight.

If you do not have the necessary resources to do so, watching online videos of seasoned fighters might also help. Currently, you can find numerous videos on various kinds of kicks and strikes that you might not be familiar with.

Work on your kicking speed

As you might know, a fast kick is a skill that never fails to impress. A good way to get a better technique is by performing your kicks in slow motion, as this will enable you to refine your performance. This can prove beneficial as it will help you develop twitch muscle fibers that will, later on, enable you to sustain a rhythmic pace.

Additionally, posture is also vital. To strengthen your core, you should regularly do sit-ups, planks as well as more advanced workouts. An excellent way to improve your endurance and strength is to train using ankle weights.  

To avoid serious ankle damage to your joints and knees, it is best that you don’t actually kick anything at full speed while wearing weights.

When you are ready to test the speed of your newly improved skills, it is recommended that you perform sets of high-volume kicks. To do so, you can use a heavy bag or pads, depending on your preferences.


Defense and flexibility

There are some practitioners who argue that defense is not as important as a powerful kick. Still, seasoned boxers point out that, in critical situations, a great defense is the best offense. Because of this, it might also be a good idea to spend time developing your ability to defend yourself in the ring.

It might also help if you knew how to block, catch a leg, or sweep efficiently, as these skills are highly practical during a match. One of the best ways to work on perfecting your defense is by sparring and drilling.

If you are one of those boxers that have tight or stiff hips, there are a couple of high kicks that you probably find problematic. If this is the case, you should know that there are a few solutions that you can implement to become more flexible.

For instance, you can try Yoga. If you take the time to regularly practice a couple of appropriate yoga postures, that Bruce Lee-level high kick will no longer be out of your reach. You should not feel ashamed to go to a Yoga class, no matter if the idea seems, at first, emasculating.


Apart from training to develop strength, you should also not ignore the importance of endurance. If your body is not properly conditioned, chances are that you won’t be able to do well during long training sessions and matches.

To boost your stamina, it is advisable that you run regularly over long distances and that you practice sprinting as often as possible. Another advantage of running is that it builds strength as well as bone density. Consequently, your kicks will be more powerful.

Plus, to develop endurance, you can also do burpees, as they help exercise your entire body. Squats also help as they work your lower body, including your hip, tight, and butt muscles.

Having powerful legs is an important aspect that all Muay Thai boxers should consider, as ultimately, the legs can provide you with the necessary power to defeat your adversaries in the ring.

A handful of trainers also recommend that you lunge with weights in order to work your quads, calves, hamstring and core muscles. To improve your performance, it might also help to do some deadlifts as they can help you build your posterior chain.

To strengthen your chest, arms, and shoulders, you might also consider doing some pushups, as this exercise can help stabilize your muscles in the upper body. If you spend less time in between pull-up sets, it has been proven that you can burn more fat. Lastly, to build your core strength, you might also want to include planks in your workout routine.


Train and rest appropriately

As simple as it might sound, the best way to get better results is by putting in the time and effort. Therefore, whenever you train, make sure that you give it your best. To make sure that you don’t skip training sessions, you might want to create a workout plan that you stick to.

According to the specialists, you should train at least 3 to 4 times a week to develop your technique, and you should include one or two strength training sessions also.

While training is vital, it is also crucial that you get the necessary rest so that your body can recover. Ideally, you should get between 7 and 9 hours of sleep every night.



Leave a comment

0 Comments Protection Status