MUAY THAI KA NG INA MO

MONTH 1: FOUNDATION AND FUNDAMENTALS

WEEK 1-4: BASIC TECHNIQUES

- Session 1 (Monday)
- Stance, footwork, and balance drills (30 mins)
- Basic punches and kicks (1 hour)
- Pad work with basic techniques (30 mins)
- Conditioning (bodyweight exercises) (30 mins)

- Session 2 (Wednesday)
- Clinch basics (30 mins)
- Defensive techniques (blocking, parrying) (30 mins)
- Combos with basic techniques (1 hour)
- Bag work with combos (30 mins)
- Core strength exercises (planks, leg raises) (30 mins)

- Session 3 (Thursday)
- Warm-up and stretching (15 mins)
- Shadowboxing with focus on technique (30 mins)
- Knees and elbows on pads (1 hour)
- Sparring drills (controlled) (45 mins)
- Cardio (running or skipping rope) (30 mins)
- Session 4 (Saturday)
- Review of basic techniques (30 mins)
- Defensive sparring (controlled) (1 hour)
- Conditioning (calisthenics and plyometrics) (1 hour)
- Cool down and stretching (30 mins)

- Session 5 (Sunday)
- Technical sparring (controlled) (1 hour)
- Bag work (intensity increased) (1 hour)
- Core strength and conditioning (circuit training) (1 hour)

Week 3-4: Advanced Techniques

- Session 1 (Monday)
- Advanced punches and kicks (1 hour)
- Clinch work with knees and elbows (30 mins)
- Sparring drills with advanced techniques (45 mins)
- Cardio (sprints or interval training) (45 mins)

- Session 2 (Wednesday)
- Low kicks and teeps (30 mins)
- Elbow strikes (1 hour)
 - Clinch sparring (controlled, emphasizing knees and
elbows) (45 mins)
- Core strength (advanced exercises) (45 mins)

- Session 3 (Thursday)
- Technical sparring (controlled) (1 hour)
- Bag work with focus on power and speed (1 hour)
- Conditioning (circuit training) (1 hour)

- Session 4 (Saturday)
- Review and refinement of advanced techniques (30 mins)
- Advanced defensive drills (30 mins)
- Full-contact sparring (controlled) (1.5 hours)
- Cool down and stretching (30 mins)

- Session 5 (Sunday)
- Cardio (long-distance running or cycling) (1.5 hours)
- Core strength (intense circuit training) (1 hour)

Week 5-6: Specialization and Strategy

- Session 1 (Monday)
- Specialization in chosen aspect (clinching, striking, or
defense) (1.5 hours)
- Strategy discussion and practice (30 mins)
 - Conditioning specific to specialization (30 mins)

- Session 2 (Wednesday)
- Specialization drills (chosen aspect) (1.5 hours)
- Sparring or clinch work emphasizing specialization (45
mins)
- Cardio specific to specialization (30 mins)

- Session 3 (Thursday)
- Technical sparring (controlled, focusing on specialization)
(1 hour)
- Conditioning and cardio specific to specialization (1 hour)
- Cool down and stretching (30 mins)

- Session 4 (Saturday)
- Full-contact sparring (increased intensity) (1.5 hours)
- Review and strategy refinement (30 mins)
- Conditioning (circuit training) (30 mins)

Week 7-8: Fine-Tuning and Fight Preparation

- Session 1 (Monday)
- Technical refinement (1 hour)
- Strategy discussion and planning (30 mins)
- Conditioning specific to fight preparation (30 mins)
- Session 2 (Wednesday)
- Fight simulation (controlled, simulating a full fight) (1.5
hours)
- Sparring with intensity (1 hour)
- Cardio (interval training) (30 mins)

- Session 3 (Thursday)
- Technical sparring (controlled, focusing on fight strategy)
(1 hour)
- Conditioning and cardio specific to fight preparation (1
hour)
- Cool down and stretching (30 mins)

- Session 4 (Saturday)
- Full-contact sparring (high intensity) (1.5 hours)
- Review of techniques, strategies, and
strengths/weaknesses (30 mins)
- Conditioning (intense circuit training) (30 mins)