Muay Thai Training (Part 2): Strength & Conditioning Workouts (Best Routine Workout For Men & Women)


Many Muay Thai beginners only focus on techniques and they ignore other important kinds of training, one of them is Muay Thai strength and conditioning workouts.

They think conditioning workouts are only for gymnastics. They made a really big mistake!

Together with techniques, strength and endurance are the keys to the victory, even in amateur or professional fights.

When two fighters have similar features, one thing makes the difference: Who did try his best in the workout routines?

You can be strong as a bull and you can have all the heart of this world, but if your gas tank is empty, it is empty.

My experience, especially in competitions, winning by unanimous decision usually means better stamina.

Especially at the amateur level of boxing, Muay Thai or kickboxing, good conditioning workouts (anaerobic conditioning), will give you more chance of victory day by day.

All you need to do is being smart enough to avoid getting knocked out and release your best boxing combos.

Blocking a punch is a good start, but returning strikes and being a cardio machine is the biggest advantage you can create with this post!

Muay Thai Training: Strength & Conditioning Workouts (Best Routine Workout For Men & Women)Muay Thai Training: Strength & Conditioning Workouts (Best Routine Workout For Men & Women)

Read more:

The Most Important Benefits Of Muay Thai Strength & Conditioning Workouts

Don’t be gassed in the third round, you need to strike hard all the time. That’s why we want to show you the secrets of muay thai anaerobic conditioning.

There were so many masters of conditioning workouts (anaerobic workouts). Buakaw Banchamek hits with the same intensity in the first and last round.

Just take a look at Kaew Fairtex – you could think he has the energy for two matches in a row!

Anaerobic exercise is a type of physical exercise which is strong enough to activate the process of acidosis, where lactic acid is created.

Your body feels more muscle soreness and you breathe harder as the number of lactic acid increases.

Muay Thai anaerobic endurance is the ability of a Muay Thai fighter to maintain the anaerobic regime training for a prolonged period of time.

The most important benefits of Muay Thai strength and conditioning workouts include: 

  1. VO2max improvement,
  2. More glycogen in your muscles,
  3. Decreased levels of soreness and fatigue,
  4. Faster recovery between the fights,
  5. Positive influence on strength and hitting power.

#1 – VO2max Improvement

This is the most important benefit of Muay Thai strength and conditioning workouts.

Your body definitively needs the highest amount of oxygen possible to win the fight.

The bigger this value is, your Muay Thai fighter will execute longer boxing combos and waste less energy.

He might be able to perform ten to twenty punches, knees, and kicks in a row at the same intensity!

The key points of Muay Thai anaerobic conditioning rely on high-intensity interval training sessions, followed by realistic conditions simulation.

You need to find the way to increase the oxygen debt of your fighter, so he can throw brutal strikes during the whole match.

The round, depending on the level of competition, might sometimes last really long.

3 minutes can be the hell on earth for your fighter – he needs to defend, throw heavy strikes, and maintain focus all the time.

#2 – More Glycogen In Your Muscles

A regular workout improv
es the levels of stored glycogen in the human body.

When the muscles of your Muay Thai fighter store higher amount of glycogen, he has two benefits:

  • First, he can throw strong strikes for a prolonged period of time and,
  • Second, he recovers faster between the boxing combos.

#3 – Decreased Levels Of Soreness And Fatigue

When your Muay Thai competitor is get used to anaerobic intervals, he will not get tired that easily and his levels of soreness will be significantly smaller.

A fighter who has the power bites and throws strikes from all the angles, and his mentality remains superb all the time.

  • Less fatigue leads to better counterpunch and counter kick, and this is why Muay Thai workout makes the difference during the later rounds.
  • Less soreness means better punch power and a higher number of strikes your fighter is able to receive.

#4 – Shorter Recovery Period Between The Fights

Do you know that your body might need 24-48 hours to recover from a Muay Thai match?

If you follow a good strength & conditioning workouts, it can shorten this period significantly.


  • Yes, it’s undisputed! The fighter who is trained properly will be able to recover a lot faster than his opponent.
  • And it consequently means more fights during the year, better mood and self-state, and increased pain tolerance.

In addition, good anaerobic conditioning is a great way to prevent depression during the training cycle.

  • You will probably be depressed the evening after the fight, which is better than being depressed during the whole competitive year.

#5 – Positive Influence On Strength And Hitting Power

Have you tried to compare the strength and power of sprinters and long-distance runners? You will recognize 2 points:

  • Fast-twitch fibers are activated more during the HIIT training session, and it describes why sprinters are so much stronger.
  • The bigger percentage of fast-twitch fibers affects the physical look and hitting power positively.

Muay Thai fighters usually aren’t super strong, but a good fighter should be able to receive a tremendous amount of punishment and continue the fight.

And here is the best benefit of Muay Thai anaerobic conditioning workouts – your fighter might hit harder than the opponent, it consequently leads to more knockout victories!

Muay Thai Strength & Conditioning Workouts – One-Week Routine For Every Serious Fighters

On elite level, a round lasts 3 minutes!

Hence, the first and the most important task of Muay Thai anaerobic conditioning workouts are how to deploy the energy for breathtaking 3 or 5 rounds?

Elite Muay Thai fighter should be focused on hard intervals which are similar to real competitive conditions:

Also, high-intense workouts are the key to the success:

Muay Thai Strength & Conditioning Workouts - Intense Workout RoutineMuay Thai Strength & Conditioning Workouts - Intense Workout Routine

An intense workout for Muay Thai usually don’t last more than 2-3 minutes, but the high intensity is critical for good performances.

Do you know why?

Our main goal is to adjust high-interval training sessions into your 2 or 3-minute rounds.

You don’t need this type of training more than 3 times per week unless it is a preparatory period.

Remember: 3 times per week.

Because you can be heavily fatigued if you go too far and it might affect your performances negatively.

Practical & Easy Way To Apply Muay Thai Strength Training & Conditioning Workouts

The essence of Muay Thai fight is this – exchanges rarely last longer than 4-7 seconds, you throw a lot of strikes during the fight, and you don’t have a chance to create a steady state. 

As long as you respect these principles during your training sessions, you should progress in the area of sports specific conditioning workouts.

Let’s assume you are a rising star and you want to climb high. These tips will help you!

You need to implement everything into the perfect round.

All of the training sessions should last 30-120 seconds and you need at least sub-maximal intensity.

#1 – Rope jumping

Rope jumping is great to train footwork, movement, and anaerobic conditioning.

You need to maintain the rhythm of the fight all the tight, so do not stay away from ropes.

By definition, a strong strike has the purpose to knock the opponent down or out.

You can train strong strikes on training equipment.

But a boxing heavy bag or a Muay Thai kicking pad will surely come in handy to maximize the power of your strike.

Bonus: Best Jump Rope for Boxing Guide & Exercises – 14 Questions & Review 7 Top Products

#2 – Punching mitts

They are the key to good clinching and lightning fast punches.

You can improve jab and cross, hook and overhand, just as some advanced attacks, and even knees in the clinch.

#3 – Defense

Defense is a very important part of any Muay Thai fighter.

You need to work on your block a punch or block a kick and you need to be light as a feather on your feet.

#4 – Sparring sessions

They could be a good way to combine all your training performances.

The improvement in mentality and tactics will be significan
t, and your Muay Thai fighter will be able to adjust to every new situation.

#5 – Core exercises & weights

This is also a significant part of Muay Thai anaerobic conditioning workouts.

When you combine it with specific training sessions, you will get a maximum performance and you will be able to target the peak of the form in the most suitable moment.

In this part, we will suggest you detailed one-week Strength & Conditioning Workouts Plan – for Muay Thai, includes:

  1. Time, Goal & Tips
  2. Detailed Schedule

#1 – One-week Strength & Conditioning Workouts Plan – Time, Goal & Tips

Perfect Muay Thai anaerobic conditioning workouts never last more than 3 minutes (one round), and the breaks between the sets depending on the goal of your training session.

  • If you want realistic conditions, try for one minute.
  • However, if you had three extremely hard minutes, breaks can be bigger.
  • Let’s assume you will perform Muay Thai anaerobic conditioning workouts two times during the week, while the third training in the gym will be reserved for power and strengthening.
  • If you use weights, do not work with more than 60-70% of 1 repetition maximum (RM), so your boxer can perform the exercise for at least 30 seconds. In that case, you will work on strength, power, or hypertrophy – this might be a part of anaerobic conditioning too, but in a different way.

Again, in this section, we will provide you with a specific situation – your Muay Thai fighter has the match in 3 weeks, and you target anaerobic endurance with slight benefits or aerobic if the fight goes to the later rounds.

You never know how many fights will be in the tournament unless your fighter is a pro.

And everybody can use this without fear!

NOTE: You must warm-up properly before and stretch after the training session. This is non-negotiable, nobody needs an injury before an important competition.

#2 – One-week Strength & Conditioning Workouts Plan – Detailed Schedule


Round 1

  • 30 seconds strong strikes on the heavy bag (everything is allowed – kicks, punches, knees, elbows), 
  • 30 seconds cover up (coach attacks you with a punching mitt or a wooden stick),
  • 30 seconds movement and footwork (decrease the intensity),
  • 30 seconds bodyweight squats,
  • 30 seconds wide grip push-ups,
  • 30 seconds rope jumping

Round 2

3 minutes punching mitts, coach attacks or sets up a mitt for a strike or a combo, and coach speaks the name of the strike

Round 3 

30 seconds sit-ups, 30 seconds burpees, 30 seconds rope jumping, 30 seconds movement (lower the pulse), one minute quick strikes on the bag (only jab and cross combinations, but work on quickness).

Round 4 = Round 1

30 seconds sit-ups, 30 seconds burpees, 30 seconds rope jumping, 30 seconds movement (lower the pulse), one minute quick strikes on the bag (only jab and cross combinations, but work on quickness).

Round 5 = Round 2 

Round 6 = Round 3 


This is the most difficult part of Muay Thai anaerobic conditioning.

  • You perform sprints in combination with punches, knees, kicks, and elbows. You will burn your body like never before.
  • The break between sets is 2 minutes.
  • Perform six sets or more.
  • If you expect two matches of three rounds, the go for six sets, but you can try more if you expect more matches.
  • The first part of the sets is always the same – your Muay Thai fighter lays prone on the mat, stands up quickly and sprints 40 meters.
  • The coach holds the punching mitts or kicking pads for 60 seconds, with different requests.
  • A coach holds the mitts for 60 seconds with different requests, which are followed by 40 sit-ups and 40 bodyweight squats in the end.

Set 1 Quick punches & kicks

Set 2 Strong kicks

Set 3 – Hooks, uppercuts, and knees

Set 4 Blocking, coach attacks you with punching mitts

Set 5 Set up the combo and cover up (for example, jab-cross-right  or low kick – left knee to the stomach – protect overhand right)

Set 6 Covering up and counterattack (a coach attacks aggressively with the mitts, while the athlete covers up and blocks attacks, and the coach places the mitt for a punch, kick, or knee).


You need to go the gym.

Your fighter does:

  • 12-20 repetitions of a specified exercise with desired weight on 60-70% of 1 repetition maximum,
  • Then he goes for one-minute shadow boxing with a specific demand (for example, left high kick, right hook, combos…),
  • Then he does 50 see-saws and 50 hand scissors.
  • The rest period between the rounds is two minutes, and you perform 6 rounds.

Round 1

Bench press, as many various knee strikes after you create the situation

Round 2

Calf raises, combos where punch and kick are included

Round 3 

Stiff-legged deadlifts, jabs and crosses

Round 4

Jefferson squats, jabs and high kicks

Round 5

Wide grip lat pull-downs, punching combos

Round 6

Barbell behind the back shrug, low kicks combo

Wrap It Up

Muay Thai anaerobic conditioning workouts makes the difference among the fighters, especially in the later rounds.

The fighter with the best power and technique in the world w
ill have no chances against a cardio machine in the late stages of the match, especially if he wastes all the energy in the first round.

Keep working and educate yourself.

There are so many non-educated coaches who only give training sessions – each training session has its own purpose!

Stay motivated and enjoy becoming an extremely endurable fighter.

Do you enjoy our article, :D. Help us to introduce this site to your friends and others.





Teaching, Friendly, Young, Passion. Always wanna go up & down. Hey, you gotta live, do you?  

I would like to add more useful articles for Martial Arts Community. Do you have any feedback for me? What can I do better for my blog?

Hope to receive your warm feedback.

Robert Sterling  //  Author

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *