Muay thai training is twice a day, six days a week. A normal training day starts at 06.30 AM with a run. The length of the run ranges from 1,5 km for a very short run to 8,5 km (a lap around the lake). Some days, we do sprinting drills as speed training. When the run is finished, we do skipping. Usually, we skip for 20 minutes. This is done to improve conditioning and coordination. After this, we wrap our hands and shadow box.

The trainers help out with technique during the shadow boxing. This is followed by padwork with the trainers. We usually to three four minute rounds on the pads. Following the padwork, there is bagwork and/or clinch. Sometimes, specific drills/combinations are given for the bagwork. Some days can be less physical and instead focus on the technical aspects of muay thai. During these days, we do more sport-specific techniques. The training is usually finished with kicking/knee drills and conditioning.

The second training session of the day starts at 3.30 PM with a shorter run. Then, we do skipping, wrap our hand and shadow box as in the morning. Depending on what day it is, then we either do sparring (muay thai twice a week and boxing once a week) or padwork again.

The sparring is usually six rounds of four minutes each. After the sparring, there is clinch training, which is an essential skill in muay thai. After that, we usually work the bags for a few rounds. The training is usually finished with kicking/knee drills and conditioning.