Muay Thai – Training & Packing List
Complete training checklist and packing list for Muay Thai training – the eight weapons: fists, elbows, knees and shins.
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Preparation
Muay Thai shorts and sports top ready
Put on hand wraps (wrap the hands thoroughly – 3–4 m of wrap)
Shin pads ready for partner training
Mouthguard soaked (custom-fitted mouthguard recommended)
Warm-up (10–15 min)
Skipping: 3 rounds of 3 min – a mandatory ritual in Muay Thai
Shadowboxing: 2 easy rounds, using all eight weapons
Hip and shoulder circles, neck mobilisation
Squats and lunges to prepare for knee work
Technique Training
Punches: jab, cross, hook, uppercut on focus mitts
Kicks: teep (front kick), roundhouse with the shin, low kick, high kick
Elbows: horizontal, 45°, upward – on focus mitts or pads
Knees: straight knees, diagonal knees from the clinch
Clinch: control the neck clinch, use knees from the clinch
Pad Training with Coach/Partner
Combination pad training: 5–8 rounds of 3 min
Practise holding Thai pads (protects the holder and improves timing)
Sparring (Only with Protective Gear)
Put on head guard, shin pads, body protector, groin guard
Light sparring (50% power) for technical development
Cool-down
Shin self-massage (aids conditioning)
Stretching: hip flexors, hamstrings, shoulders
Ice or cold pack on the areas you have worked hard
Packing List – Protective Gear
Boxing gloves (10–16 oz)
Hand wraps (3–4 m, at least 2 pairs)
Mouthguard
Shin pads
Groin guard (men) / body protector (women)
Head guard (for sparring)
Packing List – Sportswear & Accessories
Muay Thai shorts (short, loose cut)
Sports top / rash guard
Skipping rope (mandatory)
Vaseline (for the face during sparring)
Cold pack
Sports tape
Water bottle (at least 1.5 l)
Packing List – Toiletries & Organisation
Towel, shower gel, shampoo, deodorant, shower sandals
Change of clothes
Membership card / competition licence
Phone, keys, cash