4 Muay Thai Combos For Conditioning & Endurance
When it comes to building cardio endurance there's a ton of different ways to go about it, yet most guys still end up chaining themselves to the treadmill or spin bike. It doesn't have to be that way though!
I'm a big fan of incorporating martial arts based training into my workout regime for cardio and conditioning such as boxing focus mitt drills or endurance based drills on the thai pads.
Grab a partner and a pair of thai pads and perform the following drills for 2 minutes minute rounds.
Perform 3 rotations of each combo (resulting in 12 rounds of muay thai combos) with 30 seconds rest between rounds.
Before We Begin... A Quick Primer On Striking...
The jab is without a doubt the most crucial punch to master, yet remains most neglected.
Your jab should be straight and fast... no looping or winding up required.
- Begin with your gloves tucked in front of your face, elbows pointing down.
- Drive through your hips as you twist them while extending your lead (left) hand outward to punch - your punch should go straight out from your chin level - no dropping of the hand.
- Just before your glove makes contact with the focus mitt or heavy bag rotate your fist (often calling 'turning it over) so your knuckles are horizontal to the floor as your glove hits.
- As soon as your jab connects with the focus mitt or heavy bag bring it back in front of your face and return to your elbows tucked in position.
The cross or right hand as it's often called is your power punch.
The primary purpose of your jab, be it on the focus mitts, the heavy bag or against your opponent in the ring is to 'set up' your power shot, aka. the right hand.
The #1 key when it comes to throwing a cross is to remember that the power comes through the lower body and hip rotation, the power does not come directly from the arm... as such if your stance, footwork or pivot are incorrect then your power punch is going to lack power!
- Begin with your gloves tucked in front of your face, elbows pointing down.
- Pivot on your rear foot as you drive through your hips while extending your rear (right) hand outward to punch - your punch should go straight out from your chin level - no dropping of the hand.
- Just before your glove makes contact with the focus mitt or heavy bag rotate your fist (often calling 'turning it over) so your knuckles are horizontal to the floor as your glove hits.
- As soon as your right hand connects with the focus mitt or heavy bag bring it back in front of your face and return to your elbows tucked in position.
Your right round kick is a fast and powerful strike, aiming for the body of your opponent (or in this case, the thai pads!).
Be sure to pay attention to the pivot on your front foot as this is where you're drawing your power from.
- Step forward on your left (lead) leg in a diagonal line while placing all of your weight on this lead leg.
- Swing your right leg up to the desired height of your round kick and line up your shin with the thai pad while maintaining a slight bend in your knee.
- Pivot on the ball of your left (lead) foot while dropping your left arm to add power to your pivot as you strike to the thai pad with your shin.
- Once you've connected with the pad return your right leg to return to your fighting stance.
Combo 1 - Jab, Cross, Right Round Kick
Begin by throwing a jab, ensure your weight stays on your rear foot (to prevent overextending).
Follow up with a cross, ensuring you rotate through your hips for increased power and range.
Step forward on your left foot on a diagonal, pick up your right leg and pivot on the ball of your left foot while dropping your right arm as you power your right shin into the pad.
Combo 2 - Jab, Cross, Lead Hook, Double Right Round Kick
Begin by throwing a jab, ensure your weight stays on your rear foot (to prevent overextending).
Follow up with a cross, ensuring you rotate through your hips for increased power and range.
Pivot your front foot and keep your upper arms horizontal while throwing a powerful lead hook, imagine as if you were punching through the pad (don't stop before you hit the pad).
Step forward on your left foot on a diagonal, pick up your right leg and pivot on the ball of your left foot while dropping your right arm as you power your right shin into the pad, as soon as your right leg touches the ground immediately fire another right round kick.
Combo 3 - Double Right Round Kick, Cross, Lead Hook
Step forward on your left foot on a diagonal, pick up your right leg and pivot on the ball of your left foot while dropping your right arm as you power your right shin into the pad, as soon as your right leg touches the ground immediately fire another right round kick.
Follow up with a cross, ensuring you rotate through your hips for increased power and range.
Pivot your front foot and keep your upper arms horizontal while throwing a powerful lead hook, imagine as if you were punching through the pad (don't stop before you hit the pad).
Combo 4 - Right Knee, Right Round Kick, Left Knee, Left Round Kick
Transfer your weight to your left leg as you pick your right knee up, point your toes down and lean back with your hips as you strike the thai pads with your right knee cap.
Step forward on your left foot on a diagonal, pick up your right leg and pivot on the ball of your left foot while dropping your right arm as you power your right shin into the pad.
Switch to southpaw stance.
Transfer your weight to your right leg as you pick your left knee up, point your toes down and lean back with your hips as you strike the thai pads with your left knee cap.
Step forward on your right foot on a diagonal, pick up your leg leg and pivot on the ball of your right foot while dropping your left arm as you power your left shin into the pad.