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I'm curious to see what everyone says as it seems there are a lot of members who are in/have been to Thailand. My gym supplies speed ropes, but after stopping in at a few other gyms over the years I'd come to prefer the heavy ones and have since purchased my own. I feel like it helps work my upper body and gets it warmed up a lot better than a speed rope.
It's pretty well known that all top nak muays run. But there are different ways of running, and they bring different benefits. Sprinting in short intervals seems to be more effective when it comes to building cardio than running longer distances at a lower pace. The more classic medium distance running builds endurance in the leg in a way that short intervals doesn't though. What way do you find most benefitial for muay thai practitioners, and why?