r/MuayThaiTips

boxing for like 4 years and I thought I was pretty decent. Decided to try Muay Thai cause I wanted to round out my striking and I feel like a complete beginner again. The stance alone is throwing me off so much

In boxing im used to being more bladed, weight on the back foot, ready to move in and out. In Muay Thai they want me more square and heavier on the front leg and I keep getting caught flat footed. My coach keeps yelling at me to stop bouncing so much cause im apparently setting myself up to get kicked but its just muscle memory at this point. Also the whole teep thing. I keep trying to jab and getting my legs kicked for it lmao

The kicks are fun though ngl. Landing a solid leg kick feels way more satisfying than I expected. My shins are absolutely destroyed though and I bruise like a peach so my legs look like a mess right now. The coach showed me a few things about rotating the hips more and it made a huge difference even if my body still refuses to cooperate consistently

One of the guys there told me they also have like a striking fundamentals class that focuses more on the basics for people transitioning from other styles. I think its called Team Perosh MMA or something, its the gym in Five Dock. Might check that out cause I clearly need to rebuild from the ground up. But honestly im kinda enjoying being a beginner again. Its humbling but also nice to actually learn something new instead of just polishing the same stuff

Anyone else here transition from boxing? How long did it take you to unlearn the boxing habits? And how do you stop yourself from instinctively going into a boxing stance when you get pressured? My brain just defaults to what it knows and then I eat a kick

Hello everyone! Started Muay Thai for a month now, we have trainings twice a week. Sadly, i did a lot of power punching without good technique and didnt wear bandages. Got pain in my hand joint and foot joint. Decided to give it a weeks rest.

Anyone got any tips or info?

I hope the pain will go away with the rest, i bought bandages now and will slow down with the punches until i get the technique right. Just worried about the future since im a 50kg girl (28) that never threw punches before... is my body too weak for this?

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Yesterday I sparred alot of people. Sparred one of my gym mates first,he's got about 11 months experience on me (I've got a out a year pure muay Thai though for 9 months ive done MMA before hand. we are decent Freinds,by the end I was exhausted and had a considerable cut on my thigh from his shinguards. Then I next fought a boxer of a couple years in only boxing rounds,no matter what I threw this guy kept coming. I didn't run,ate alot of shots and all,then I sparred with female amature fighter,Did okay against her,then I sparred my gym mate again,then ended it off with this tall ass grown man, he's tall as hell and moves fast (I'm 15). He's been boxing for about 9-10 months. Now although I've technically trained longer his hands and boxing defence are better because if only been training boxing (mostly for defence) for about 3 months alongside Muay Thai. I wouldn't say he dominated me,but me landed more damaging strikes and his head movement was on point. I got him with some decent shots however. Essentially all my opponents either fought in an actual ring (I've never done that) had years more experience then me,or where way taller. Did I get beat up? Ehh a little. Did I have fun? Yeah,getting hit in the face is fun sometimes.

I mean I don't run away from punches anymore,I used to bur now I mostly just stand. Why do I feel like I could have done way better, especially against the taller guy?

Kickboxing and BJJ program

Monday

Brazilian jiu-jitsu + Kickboxing

Before: Fuel + hydration + mobility
After: Recovery nutrition + light stretching + sleep

⸻

Tuesday

Strength + Explosiveness + mobility

•warmup

•Explosive squats (3-5 reps 3-5 sets) (Maximize your vertical jump height)

•Explosive pushups (3-5 reps 3-5 sets) (Push off the floor as hard as possible)

• Dumbbell Goblet Squats (5-8 reps 3-5 sets) (Controlled pace to build leg endurance) Execution: Load the dumbbell heavy. Lower under control for 3 seconds, then stand up aggressively. This builds the raw leg power needed to drive through your kicks.

•Dumbbell floor press (3 sets of 10 to 15 reps.) (Controlled pace to build chest and core stability) Lie on your back on the floor and press the dumbbells upward. The floor stops your elbows at 90 degrees, protecting your shoulders from the exact hyper-extension injuries common in BJJ and striking.

•Standing Weighted Russian Twists (3 sets of 10 to 12 reps per side) (first 5 slow then explosive)

90-120 seconds rest in between sets

Mobility

https://www.instagram.com/reel/DUn6UWcDRVc/?igsh=MXdmNGJnNXJrcnNybw==

https://youtu.be/I0FGI1ghZXc?si=pnab-NZbfzDhShB_

https://www.reddit.com/r/MuayThai/s/KKxP3BcElx

After: Recovery

⸻

Wednesday

Brazilian jiu-jitsu + Kickboxing

Before: Fuel + hydration + mobility

After: Recovery + sleep + light stretching

⸻

Thursday

Mobility + deep stretching

https://www.instagram.com/reel/DUn6UWcDRVc/?igsh=MXdmNGJnNXJrcnNybw==

https://youtu.be/I0FGI1ghZXc?si=pnab-NZbfzDhShB_

https://www.reddit.com/r/MuayThai/s/KKxP3BcElx

https://www.instagram.com/reel/CrTiD5RrYbd/?igsh=b2xxMWJjZTgzaGM3

⸻

Friday

Conditioning + Explosive training

Warmup

•Shadow shots (45 seconds) (Move fluidly, explosive entry every 5 to 8 seconds)

3 sets (60 seconds of rest in between sets)

•Shadow sprawls (30 seconds) (Stay light on your toes, visualize a takedown, drop quickly, and snap back up immediately).

3 sets (60 seconds of rest in between sets)

•Explosive Squats (5 reps) (Jump as high as possible, land softly, reset, and repeat).

3 sets (90 seconds rest in between sets)

Explosive pushups (5 reps) (Push away from the floor forcefully so your hands lift off the ground).

3 Sets (90 seconds rest in between sets)

Weighted Wood-chops (10 reps) finish the left side, immediately followed by 10 reps on the right side.

2 sets (45 seconds rest in between sets)

Jump Rope (2 minutes) (Maintain a steady, smooth, rhythmic pace).

3 sets (60 seconds rest in between sets)

⸻

Saturday

Cardio and technique

Jump Rope (Sprint): 30 seconds
Jump Rope (Normal Pace): 60 seconds
Shadowboxing (Fast Combinations): 60 seconds
Sprawls: 30 seconds

3-5 rounds (60 seconds rest in between sets)

Sit-Outs: 45 seconds
Shrimping: 45 seconds
Bridging: 45 seconds

(Back 2 back 2 back 2 back non stop)

(3 sets) (45 seconds rest in between sets)

Focus on smooth, non-stop technical movement to build hip endurance.

Phase 3: Aerobic Recovery Burnout (1 Set)
Keep your mouth closed and breathe entirely through your nose to build your baseline tank.

Jump Rope or Shadowboxing (Easy, Steady Pace): 10 minutes (Continuous)

Calf Stretch: 45 seconds per side (Releases tightness from the heavy jump rope volume).
Couch / Hip Flexor Stretch: 45 seconds per side (Opens up the hips after sit-outs and kicking).
Child’s Pose: 60 seconds (Decompresses your lower back from the bridging and sprawls).

⸻

Sunday

Full Recovery

•Eat
•Hydrate

Hey everyone I just attended my first class on Monday, and I am feeling it. Very sore calves, hips and lower abdominals. I want to go again today, I signed up for the gym, but I’m still feeling pretty sore.

From essentially no activity to Muay Thai, do we go back today? Or what level of recovery do we look for before going back?

Thanks all!

I'm 23 & I want to start muay thai..... but i think i'm very late but idk can I start now ?

Hello everyone, I just wanted to share my experience with the Mauy Thai gym i am with.

Every class is basically the same.

It starts off with a bit of running and one round of shadow boxing and then we are left to our own on the heavy bags. We rotate from bag to bag until it is our time on the pads with coach.

We then get 2x 3 minute rounds with coach on the pads. Coach will yell out combinations at random. Nothing is really repeated with emphasis on gaining skills, its just spamming combinations.

This is the extent of every class.

I see new people coming in and punching the heavy bag with next to no proper technique. The coaches don't stop them and correct.

There hasnt been a single class where the coaches explain and show a particular combination to the class and then go over it to make sure people have the right technique.

There are sparring classes which I go to, and you need to have the coaches permission to attend.

The sparring classes consist of being partnered up and the coach pushing the button for the timer to start. It is free reign sparring from there on out.

No round focused on a particular skill. No going over something with light contact. No demonstrations for anything.

The gym has asked me if I want to fight soon, and I definitely do. However I feel that my opponent would be miles better than me, as I don't have the foundations down.

Is this normal for a muay thai gym?

I know people who are allegedly strong. They end fights by attacking the groin. I know how to defend against knees to the groin by using my knee to block them. However, these attackers either punch or grab. Is there a way to defend against these tactics? I want to avoid being grabbed or having to grab someone.
EDIT: Guys, thank you for your takes, but I am dealing with an untrained attacker. Most of your advice is about using stance and waiting for them to drop their guard. The problem is that they never use a guard. They just place their hands in front of their crotch so we don't use their own technique against them, and flick a hand onto their opponent's crotch really fast. They rely heavily on pushing and dragging people onto the floor, like most untrained people. In theory, you should punch them in the face to punish them for not using a guard, but they will still grab your crotch. I don't want to be grabbed. Please help.