To be fight-ready, you need to train in the art of Muay Thai in both defence and offence and learn the techniques and movements needed for the sport. However this is not all you need. Before a competition, a fighter takes part in an intense 6-8 week “Fight Camp” involving intense conditioning sessions to make sure their fitness is enough to last the five three-minute rounds.

This same ideology is incorporated in our six-week Fight Camp bootcamps for the everyday person in Glasgow. We incorporate the same techniques and workout programming used for our fighters

and scaled for our clients.

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During these six-week camps we incorporate a mixture of Muay Thai pad sessions and conditioning workouts. Of all the conditioning workouts we deliver, none is more effective than tabata (high-intensity interval) training. Tabatas are short, four-minute rounds involving eight mini rounds of 20 seconds' maximal work and 10 seconds' recovery.

These can be completed using almost all aspects of training including purely cardiovascular intervals as well as muscular exercises and a combination of the two is even more effective.

Always seek a doctor's approval before starting any form of exercise. Below are some of our favourite combinations of tabata, which can be performed in the gym and in the home.

Cardiovascular tabata

On the treadmill or rowing machine, complete 8 x 20 secs max intervals with 10 secs rest. Aim to maintain or increase speed and output.

Bodyweight tabata

Bodyweight squat x 20 secs

10 secs rest

Pushup x 20 secs

10 secs rest

20 secs hillclimber

10 secs rest

20 secs lunges

10 secs rest

Complete the sequence above twice for a total of eight rounds.

Abdominal tabata

Two-touch sit-up x 20 secs

10 secs rest

V-sit ups x 20 secs

10 secs rest

Hanging leg raises x 20 secs

10 secs rest

Floor wipers x 20 secs

10 secs rest

Complete the sequence above twice for a total of 8 rounds

Full-body tabata

Fight Camp conditioning

Complete 8 x 20 secs work of burpees

Aim to increase reps or maintain number of reps completed in each 20-second burst.

Gym-based tabata

20 secs med ball slam

10 secs rest

20 secs renegade row

10 secs rest

20 secs goblet squat

10 secs rest

20 secs KB swing

10 secs rest

Complete the sequence above twice for a total of eight rounds

The above five tabatas hit the body from all angles and can be a great addition into your own home and gym-based training. Remember in each 20-second burst, your aim is maximal intensity and as many quality reps as you can.

Keep a record of the speed you work at on the cardiovascular tabata and the reps you manage to achieve on each of the bodyweight and weighted tabatas. That way, week to week you can aim to improve. Investing in a stopwatch and whiteboard will be invaluable in your training for tabatas.

Muay Thai skill by Tommy Young

Kicking technique

All Muay Thai techniques will begin and end in stance or guard, which was covered last weekend. To recap: start with your feet under your hips; take a step forward with your non-dominant side. Turn your rear foot so your feet form an L shape. Make two fists and bring your hands up. Your rear hand should just beside your eye/temple. Your lead hand is in the same position but a little more forward. Balance should be centred between both feet.

Lead switch kick

To kick from your lead leg you must perform the switch. From stance, reverse the position of your feet with a quick skip. At the same time, push off the ball of the foot from your kicking side, pull your opposite shoulder back and drive the leg round using your hips. The Muay Thai round kick should be executed using the leg like a bat, using the shin as our striking point, not the foot.

Rear leg Round Kick

From Stance take a short step forwards and slightly out, away from your centre. At the same time, push off the ball of the foot from your kicking side, pull your opposite shoulder back and drive the leg round using your hips. The Muay Thai round kick should be executed using the leg like a bat, using the shin as our striking point, not the foot.

Multiple speed kicks

Each time you perform one kick follow up with another as soon as the kicking leg returns to position and the foot touches the floor. This is done in a spring-like manner.

Here is a fun little kicking workout to try.

Fight Camp conditioning: 10-9-8-7-6-5-4-3-2-1 repetitions of kicks, on both legs, and burpees. The kicks should be performed in speed fashion to a bag or to kick pads. Enjoy!