8 Tips To Build Stamina For Muay Thai Training
You’ve felt it—the burn in your lungs, the heaviness in your legs, the frustration of wanting to keep going but feeling like your body has hit a wall. You’ve probably wondered, “how do I make myself go longer?” Building stamina for Muay Thai isn’t just about running more or doing endless drills. You want to go the distance, to throw those combos with power until the final round, and to feel strong until the very end.
Here are 8 no-nonsense tips to build stamina for Muay Thai training:
1. Incorporate Roadwork into Your Routine
Roadwork remains a staple in most combat sports, and for good reason. Running improves cardiovascular endurance, which helps you maintain consistent energy levels throughout a Muay Thai session. Start running at a steady pace for 3 to 5 kilometres and can maintain that, throw in some sprints or hill runs. Focus on consistency over speed. As you get better with endurance, you’ll be able to sustain high-intensity activities for longer periods.
2. High-Intensity Interval Training (HIIT)
During HIIT workouts, you perform short bursts of intense exercise followed by a quick rest, almost like Muay Thai. Incorporate HIIT in your workout routine anywhere from 1-3 times a week. You’ll also build lean muscles to support your Muay Thai training.
3. Jump Rope Regularly
Jumping ropes helps with many endurance-related components at once – cardiovascular health, footwork, and timing. With consistent practice you’ll become lighter on your feet, which directly impacts your performance in the ring. Build yourself up to 3 minutes of non-stop jumping ropes.
4. Add Circuit Training to Your Regimen
Circuit training combines different exercises in quick succession, great for mental and physical coordination. You can design a circuit that benefits you the most. Some exercises we recommend are push-ups, burpees, sit-ups, and kettlebell swings. Make sure to not take breaks that are longer than 30 seconds. Circuit training mimics the physical demands of a fight, where you need to switch between offensive and defensive moves rapidly.
5. Incorporate Plyometric Exercises
Plyometric exercises, like box jumps and clap push-ups, help increase power and explosiveness. They force your muscles to exert maximum force in short intervals and also improve your fast-twitch muscle fibres, essential for quick movements and strikes.
6. Practice Sparring and Pad Work
Nothing builds Muay Thai-specific stamina better than actual sparring and pad work. Sparring with partners of varying skill levels also challenges your endurance. When practising pad work, Focus on throwing combinations that push your cardiovascular limits.
7. Work on Your Core
A strong core stabilises your body, helps you generate power, and maintain balance during strikes. Core exercises like planks, Russian twists, and leg raises are all great additions. It also takes away all the strain from your lower back and legs and in turn, you maintain proper form and conserve more energy.
8. Learn Proper Breathing Techniques
Deep, controlled breaths will help you last much longer than short, shallow breaths. Practice breathing techniques during shadow boxing or light pad work. Inhale through your nose and exhale through your mouth, and time your breaths with your movements.
Ready to take your Muay Thai skills to the next level? Join us at Montrait Muay Thai in Toronto. Send us a message for more details!
