Muay Thai Classes

OUR CLASSES

At Phuket Chalong Muay Thai, we run authentic Muay Thai training for all levels. Our classes welcome complete beginners, fitness enthusiasts, and advanced fighters preparing for competition. The sessions are structured but flexible, so you can work at your own pace while training alongside others from around the world.

Training takes place twice a day, six days a week, in a friendly and motivating environment. Each class blends technical learning with fitness and conditioning, giving you a complete experience of Thailand’s national sport.

What You’ll Learn

A typical class lasts about two hours and is a mix of technique, practice, and fitness. Sessions often include:

  • Warm-up with skipping, running, or dynamic drills

  • Shadowboxing to build rhythm, balance, and movement

  • Pad rounds with trainers, with personal corrections and guidance

  • Heavy bag practice and partner drills to refine combinations

  • Clinching techniques and, for those ready, controlled sparring

  • Conditioning and core exercises to finish the session

Phuket Chalong Muay Thai

FAQ

Class Structure at Phuket Chalong Muay Thai

I. Warm-Up (10 minutes)

  • 5 minutes: Jumping rope. Focus on different footwork variations (e.g., high knees, single leg, double under) to get the heart rate up.
  • 5 minutes: Dynamic stretching and joint rotations. Include neck rolls, arm circles, leg swings, hip circles, and torso twists.

II. Conditioning & Technique Drills (50 minutes)

  • 5 minutes: Shadowboxing. Focus on proper technique for basic strikes (jabs, crosses, hooks, uppercuts, knees, and kicks) without any targets. 
  • 10 minutes: Partner drills. Practice basic combinations with a partner, focusing on speed and accuracy. Examples: Jab, cross, hook Jab, cross, lead leg kick Cross, lead elbow, knee
  • 10 minutes: Pad work with a trainer. This is a crucial part of training. The trainer will hold pads and call out combinations for you to strike. This helps develop power, speed, and timing.
  • 10 minutes: Bag work. Perform a variety of combinations on a heavy bag. Work on power kicks, punch combinations, and clinching techniques.
  • 15 minutes: Clinching drills. Practice control and strikes from the clinch position with a partner. Focus on proper grip, body positioning, and knee strikes.

III. Sparring (30 minutes)

  • 10 minutes: Light, technical sparring. Focus on applying the techniques learned in drills without a strong emphasis on power. This is for learning and timing.
  • 10 minutes: Medium-intensity sparring. Increase the power slightly, but maintain control and safety. This is a good opportunity to test your defense and counter-attacks.
  • 10 minutes: Live clinch sparring. Work exclusively on clinching techniques and knee strikes with a partner. Focus on maintaining dominance and control.

IV. Strength & Conditioning (20 minutes)

  • 5 minutes: Core work. Planks, leg raises, and sit-ups.
  • 5 minutes: Push-ups and squats.
  • Perform high-intensity exercises (e.g., burpees, mountain climbers) for 20 seconds, followed by 10 seconds of rest, repeated for a total of 4 minutes.

V. Cool-Down (10 minutes)

  • 10 minutes: Static stretching. Hold stretches for major muscle groups, especially legs, hips, shoulders, and back. Focus on elongating the muscles to aid in recovery and prevent injury.