Muay Thai is a sport originating from Thailand, it is also
known as Thai boxing and ‘the art of eight limbs’, which utilizes kick, punch,
knee, elbow and grappling. A full rules, professional, Muay Thai fight lasts
for 5 x 3 minute rounds. Depending on the skill levels the rules are
manipulated by skills you can utilize e.g no elbows to be used, or decreased
times of the round e.g 5 x 2 minute rounds. Points are given for kicks to the
body, sweeps, knees, elbows and punches, however punches score the least. Landing
clean strikes to the opponent are high scoring with body kicks and sweeps are
the highest scoring out of the techniques. Matches are contested by weight categories, athletes
compete with the aim to be lowest possible weight to fight opponents with a
lower mass.
Training:
As I work a full time job and work 6 days a week I try and
fit training around my work days. Traditionally in Thailand, fighter’s train 2x
a day with training involving: running, pad work, sparring and clinch work.
When training for a fight with my work commitments I have had to modify my
training habits. 3 days a week, I would do Muay Thai training in the morning
for 1 ½ hours followed by tabata protocol sprints in the evenings, consisting
of 3 sets of 8 reps with 20:10 seconds work to rest ratio sprinting. I would then
do a strength and conditioning circuit working with 2 sets of 1:1 ratio working
on upper body, lower body and core work, involving 3 exercises focusing on each
element. On 2 days of the week I would swim in the morning doing 3x20 lengths, with
one length front crawl going as quick as I can followed by a rest length using
breaststroke to return. In the evening I would be training 3 hours with 1 and a
half hours being dedicated to sparring. Sparring varied in the weeks leading up
to the fight with training from 10 rounds of 4 minutes, or fewer rounds but for
a lengthier time. One day a week would be focused on enhancing my endurance, consisting
of cardiovascular activities which included running, swimming and biking.
Diet:
During a couple of weeks prior to the fight I would eat
normally, focusing on a healthy diet making sure I was eating plenty of leafy
greens and good carbohydrates such as: brown rice, quinoa and sweet potatoes. 2
weeks prior to the event my portion sizes reduced to decrease my weight. On the
week of the event, water loading would take place to lose the remaining weight,
which included drinking 8 litres of water daily and significantly reducing my
portion sizes further. The day before the weigh in I ate very little, such as
salad or fruit, and drank minimal water, one or two sips throughout the day. Taking
salt baths can also help to lose excess weight as it helps to reduce additional
water. On the morning of the weigh in, depending on the weight, extra training
maybe required, such as running or skipping in a sweat suit to further induce
weight loss through sweat. After the weigh in, re-hydration is a priority, this
involves taking: dioralyte, multi-vitamin tablets, amino-acids and eating dried
fruits and nuts. Throughout the day eating small and often is required, to
regain weight, readiness and keep well hydrated. On the day of the fight, a
good healthy breakfast such as porridge, banana and honey is highly recommended.
Then after the fight it’s time to pile on the pounds!
Muay Thai is very demanding both mentally and physically.
Throughout competing confidence is key. Confidence is needed in yourself and
your instructor. If an opponent has already lost psychologically, scared prior
to the fight, then that is half the battle already won. Nerves are felt before
the fight but it is paramount that it isn’t shown as it would show a sign of
weakness. Even during the fight if a fighter is coming forward, showing more
aggression and dominating the ring then the fighter most of the time would win
on points as it shows they are stronger. During the fight if you show signs of the
opponents’ technique causing you pain or discomfort then it implies to the
judges the other contestant is stronger, therefore they would gain a higher
score. Even during the fight it is important to be strong mentally, not showing
any weakness.
As most top level fighters have a fight once or more a
month, a short period of time is spent on recovery after the fight. A maximum
of a week of is normal for a top level fighter. This shows the levels of
dedication and commitment needed for the sport.
Thank you Matt for this interesting insight into your training, diet and the sport of Muay Thai
Best of luck in your next fight!
Andrew Richardson, Founder of Strength is Never a Weakness Blog
I have a BSc (Hons) in Applied Sport Science and a Merit in my MSc in Sport and Exercise Science and I passed my PGCE at Teesside University.
Now I will be commencing my PhD into "Investigating Sedentary Lifestyles of the Tees Valley" this October 2019.
I am employed by Teesside University Sport and WellBeing Department as a PT/Fitness Instructor.
My long term goal is to become a Sport Science and/or Sport and Exercise Lecturer. I am also keen to contribute to academia via continued research in a quest for new knowledge.
My most recent publications:
My passion is for Sport Science which has led to additional interests incorporating Sports Psychology, Body Dysmorphia, AAS, Doping and Strength and Conditioning.
Within these respective fields, I have a passion for Strength Training, Fitness Testing, Periodisation and Tapering.
I write for numerous websites across the UK and Ireland including my own blog Strength is Never a Weakness.
I had my own business for providing training plans for teams and athletes.
I was one of the Irish National Coaches for Powerlifting, and have attained two 3rd places at the first World University Championships,
in Belarus in July 2016.Feel free to email me or call me as I am always looking for the next challenge.
Contact details below;
Facebook: Andrew Richardson (search for)
Facebook Page: @StrengthisNeveraWeakness
Twitter: @arichie17
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Snapchat: @andypowerlifter
Email: a.s.richardson@tees.ac.uk
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Research Gate: https://www.researchgate.net/profile/Andrew_Richardson7
