Jump to content

How To Make My Legs Stronger For Muay Thai?


Recommended Posts

On 8/3/2023 at 3:38 PM, perton said:

Hello everyone, I just started Muay Thai 3 months ago and I have a question:
What would you recommend I do to make my legs stronger? Is running and jumping enough?

Depends on where you start, you don't want to get injured by adding too much, too soon.

I switch between training/competing muay thai and lethwei. In lethwei they have some very intense leg training that helped me getting stronger legs (especially calves). At my current gym morning training starts with:

40min moderate pace jogging up and down a hill.

Followed by either sprints (distance and repetition vary) or 3 rounds of frog jumps (bunny hops up the hill abt 100 rep each round) and a final round of uphill duck walks. Frog jumps can also be all kinds of directions (backwards, to the side etc). 

It always varies, but additional movements are added such as 3 rounds of 30 sec lunge jumping or bunny hop on top and in between and on top a tyre. 10 pike jumps are usually added too. Then kicks and knees in the air 3x30 sec. Or carrying or flipping a tyre up and down the hill. 

Usually it's about 1 hour of this stuff before we move into the gym doing bag work, pads and shadow. 

Afternoon usually begins with 4x5 min of tyre jumping (with and without light dumbells) each 30sec you go fast or pike jump on the tyre. Then there's usually some kind of plyometric leg movement added. 

Important to mention: there is a lot of focus on stretching and after the morning run each fighter stretches their legs and there's also a lot of assisted stretching. 

If i were you, I'd start with running and skipping then add some additional movements one by one if you feel it's needed. Tyre jumping is excellent for leg strength. But hard on your achilles tendons. 

  • Like 2
Link to comment
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now
  • Most Recent Topics

  • Latest Comments

    • An older legend getting lined up for a seminar visit to America, something we are not connected with...but honestly I wouldn't send anyone to America now and over the next few years, even with absolutely pristine paperwork. The government is just too focused on absurdity being the point. But it feels weird to even say anything. But, don't want to see one of these men imprisoned, that would be a nightmare.  This is just a small issue, there is a great deal more important suffering and struggle going on, but as I journal about Muay Thai, this is a difficult shadow concern. If anyone is bringing Thai legends to the US now please be extra careful, extra vigilant. 
    • Enshittification, Here's How Platforms Die, Cory Doctorow https://youtu.be/rimtaSgGz_4?feature=shared&t=130   "First it is good to its users. Then it abuses its users to make things better for its business customers. Then it abuses those business customers to claw back the value that was once with the users, and then with the business customers, allocates it to themselves, then there is no value left. It turns into a pile of shit and then it dies." We should look at who are the "users" of Muay Thai (fans? consumers?), who are the business customers (the promoters? the gyms?), and who is the platform? There definitely is an abuse of Thai fighters going on in the altering of their sport.   ...looking into the concept of Capitalist enshittification to understand what is happening to trad Muay Thai. The argument above is that enshitification ensues when anti-competition laws or barrier fail. We can see how, for instance, a certain very well funded Entertainment fighting brand came in and tried to corner the market on big names, lock down messaging across all social media platforms, and (probably quite sensibly for this sort of aggressive move) monopolize as much of the sport as could be, up and down the production and consumption chain. It was likely quite fortunate that competition indeed did arise, and push back across the board, up and down that same chain. 
    • Recently really feeling the pain of the reality that Muay Thai is washing away. There are just waves and waves of shallow commentary and sharing, content hypes, and mostly just an incredible forgetfulness in our highly digitized culture of imitation and wasting. Do think we have done something with the Muay Thai Library documentation, and are doing something. It's an edifice, a seed bank of knowledge, but I honestly don't even know if what it is will last even 10 years from now, as the sport careers off into the service of the Westerner. Do people not even know that they changed all the rules to let you win???? And that Thailand itself is no longer producing the same highly skilled, deeply founded fighters? Today just bummed by it all. Definitely Benjamin's Angel of History bending down, grasping at windblown scraps.  All I can comfort myself is with the fact that Thailand's Muay Thai has been incredibly resistant and resilient to incursion and outside influence, for centuries really. And it will last through this.  But, we have Karuhat today sleeping in the extra bedroom, his knee recovering from ACL reconstruction, maybe with ten years of free movement left in the joint, and my heart is breaking because he is the GOAT in his own way, and people just aren't going to know him. And there are layers and layers of such memory, and capacity. 
  • The Latest From Open Topics Forum

    • I can only comment on Perth. There's a very active Muay Thai scene here - regular shows. Plenty of gyms across the city with Thai trainers. All gyms offer trial classes so you can try a few out before committing . Direct flights to Bangkok and Phuket as well. Would you be coming over on a working holiday visa? Loads of work around Western Australia at the moment. 
    • Hi, I'm considering moving to Australia from the UK and I'm curious what is the scene like? Is it easy to fight frequently (proam/pro level), especially as a female? How does it compare to the UK? Any gym recommendations? I'll be grateful for any insights.
    • You won't find thai style camps in Europe, because very few people can actually fight full time, especially in muay thai. As a pro you just train at a regular gym, mornings and evenings, sometimes daytime if you don't have a job or one that allows it. Best you can hope for is a gym with pro fighters in it and maybe some structured invite-only fighters classes. Even that is a big ask, most of Europe is gonna be k1 rather than muay thai. A lot of gyms claim to offer muay thai, but in reality only teach kickboxing. I think Sweden has some muay thai gyms and shows, but it seems to be an exception. I'm interested in finding a high-level muay thai gym in Europe myself, I want to go back, but it seems to me that for as long as I want to fight I'm stuck in the UK, unless I switch to k1 or MMA which I don't want to do.
    • Hi all, Does anyone know of any suppliers for blanks (Plain items to design and print a logo on) that are a good quality? Or put me in the right direction? thanks all  
    • The first fight between Poot Lorlek and Posai Sittiboonlert was recently uploaded to youtube. Posai is one of the earliest great Muay Khao fighters and influential to Dieselnoi, but there's very little footage of him. Poot is one of the GOATs and one of Posai's best wins, it's really cool to see how Posai's style looked against another elite fighter.
  • Forum Statistics

    • Total Topics
      1.4k
    • Total Posts
      11.5k
×
×
  • Create New...