1. Friendly and Helpful Staff

A good gym should have a personable and intelligent staff. An easy way to find out if the staff is good is to go to the gym and ask to observe a class. When you walk in, does the front desk person greet you and show you around the gym? Does he introduce you to some of the instructors? And are they friendly? The manner in which the staff acts can tell you worlds about the gym.

2. Schedule

Examine the gym’s schedule to make sure they can accommodate your needs. If they can’t, then there’s no reason as to why you should be there. Before signing up, make a plan as to what classes you would want to attend and make sure you get some information on the instructors who will be teaching. This will ensure that you can find the coach who is best for you, that you will be able to attend class consistently, and that you will get the best experience for your dollar.

3. Cleanliness

This is a big one for me and it’s a deal breaker for a lot of people. Some gyms can get pretty nasty, and if the gym you’re looking at isn’t clean, then it says a lot about the gym’s attention to detail. Dirty gyms lead to staph infections and the spread of other equally fun bacterial infections.

The gym doesn’t have to sparkle but there are some basics that need to be covered. Here’s is a checklist to go though when checking out a new spot:

1. Are the mats clean?
2. Are the pads and mitts organized?
3. Do people wear shoes or sandals when they walk off of the mat? (Because they should!)
4. Are the bathrooms clean?

4. Equipment

A good gym has the right tools to get the job done. They don’t need every toy ever invented for martial arts training, but the basics do need to be covered. If you’re in a muay Thai gym, then look for ample amounts of mat space, heavy bags, Thai pads, and strength equipment.

5. Quality Instruction

This is by far the most important thing to look for when choosing to learn a martial art. You could find the nicest facility in the world, but if the instructors don’t know what they’re doing then you’re wasting time and money.

A good instructor controls the class in a fluid and organized manner. From the warm up to the cool down, a good instructor will have the focus directed at honing a particular skill or movement. When observing the class, ask yourself if the information being taught is reflected the drills and exercises being performed by the students. A teacher who holds class in this fashion has clearly programmed the session in advance and demonstrates that he or she truly cares about the learning experience.

Another thing to look at when observing a class is the student body. The way a student acts can say much about the quality of the coaches and the gym as a whole. Here are some questions to ask yourself when looking at the students:

1. Are people sweating, smiling, and learning?
2. Are they good at what they’re doing?
3. If not, is the instructor helping them correct their mistakes?

If you answered yes to these questions, then you are in a good spot. Remember that at the end of the day you want to enjoy the training that you are paying for. Martial arts is not all fun and games, but it should be an overall enjoyable learning experience.

5. Community

Community is a huge part of the martial arts. When you join a gym, you should be joining a family. The gym should be a place where you can openly be yourself and where people hang out and socialize between classes. Before joining a gym, ask the front desk if they plan any events for the members and what the general culture is like.

Becoming a part of a community that is striving towards similar goals is just plain awesome. You immediately have a support system to help you when the going gets tough. That, in my opinion, is worth its weight in gold.

It makes my day when I walk into my gym and see students helping each other. It reaffirms that what I do makes a difference. Whether it’s sharing advice on nutrition, mobility drills to help with aches and pains, working on techniques, or just talking about where you can get the best margarita. Being part of a gym with a sense of community can change your life. If you’re ever in West Los Angeles, I invite you to stop by my gym to see firsthand what a great gym community is like.

Best of luck in finding your new home away from home. If you have any questions about what to look for in a martial arts gym, pleas post them to the comments below.

Photos “Muay Thai – Hikari 07,” “Muay Thai – Hikari 06,” and “Muay Thai – Hikari 05” by João Paulo EvilSkaTeR Attribution-ShareAlike License.

The post How to Choose the Right Martial Arts Gym appeared first on Breaking Muscle.

Simplicity

The jab is the simplest strike a fighter can use. It takes the least amount of energy to throw and leaves you in the least likely position to be countered, assuming you perform it correctly. Having simple and effective weapons at your disposal will ensure you can upset your opponent, while at the same time conserving energy for your more powerful attacks.

When training make sure to spend extra time in perfecting the jab. There is a Chinese proverb that I feel rings true in regard to this technique: “Do not fear the ten thousand techniques practiced one time, fear the one technique practiced ten thousand times.”

Versatility

While being simple, the jab is also extremely versatile. It can be used to distract, unbalance, counter attack, create distance, set up attacks, gauge your opponent’s reaction, and most importantly smash your opponents face repeatedly.

A good fighter can be measured in the application of his or her jab. Take Muhammad Ali, for example. He would constantly whip his jab into his opponents’ faces, frustrating them, making them more and more aggressive, all the while dancing around the ring landing jab after jab. Muhammad Ali was a master at applying the jab and became one of the greatest boxers of all time as a result.

Speed

In fighting, your lead foot and hand are the closest body parts to your opponent. Since the hand weighs significantly less than the leg, it is naturally faster, therefore the jab is the fastest strike a person can deliver. A common saying in boxing is “speed kills” – and it’s absolutely true. Possessing superior speed is a tremendous advantage and allows you to beat your opponent to the punch. Having a fast jab will demoralize your opponent and allow you to execute powerful follow-ups with your other weapons.

Training the Jab

As with any of the other strikes there are many ways to train and perfect your jab. Regardless of which method you choose, always remember to keep good tight form and use your footwork. Without solid footwork behind the jab, it won’t be able to do its job.

Some of the ways to train the jab are as follows:

• Shadow boxing
• Heavy bag work
• Top and bottom bag
• Mitts
• Drilling and sparring

For a more detailed explanation on the proper technique for the jab, please see the below video:

Photo courtesy of Shutterstock.

The post Your Fastest Strike: How to Perfect the Jab appeared first on Breaking Muscle.

1. Boxing Gloves

Preferably two pairs of gloves, actually. Generally, you will have one ten-ounce pair for bag and pad work, while also having a sixteen-ounce pair for sparring and drilling purposes. Personally, I would stay away from gloves that are made by Everlast or have the letters “UFC” written on them. Just my two cents for any of you would-be buyers.

2. Shin Guards

If practicing muay Thai is important to you buy shin guards. Not only will they benefit your practice, but they protect your training partners as well. Shin guards come in many shapes and sizes, so I highly recommend you try them on before purchasing.

3. Head Gear

Protect your dome. Spending money is never fun, but concussions are much worse. Head gear is another vital piece of equipment for advanced and beginner students alike. Check out my article reviewing various models of head gear if you don’t know which one will suit you.

4. Groin Protection

I feel this needs no explanation as to why any man would want this.

5. Mouth Guard

Possibly the cheapest piece of equipment you can buy for combat sports. Dentist bills are quite atrocious for repairing broken teeth, so do yourself a huge favor and always have your mouth guard in your bag.

6. Hand Wraps

You can never own to many hand wraps. I personally own about fifty pair. Carry a couple in your bag at all times, you never know when you might need an extra pair.

So there you have the six basic, but essential items you need in your gear bag. The following items are additional gear generally carried by the seasoned veterans of the sport that can make a great difference for you when the need arises.

7. Knee and Elbow Pads

If you’ve ever clashed knees when sparring you will understand the importance of knee pads. If this hasn’t happened to you, then you only need to know that it hurts like hell. Elbow pads are also important for sparring as they (mostly) prevent your strikes from cutting your opponent.

8. Athletic Tape

Good tape is worth its weight in gold to fighters and coaches alike. Whether you need to wrap your fighter’s hands, prevent your shin guards from sliding, tape your gloves shut, or tape up a sprained digit, athletic tape is a must-have.

9. Ankle Braces

A fantastic addition to your bag for any student, ankle braces help protect the feet from the great amounts of force created by kicking. Trust me – when you kick an elbow with your instep, you’ll wish you were wearing one.

10. Namaan Muay

This is a muay Thai students secret weapon. This muscle liniment is fantastic for dealing with the aches and pains associated with contact sports. Apply some before training to wherever you’re sore and you’ll be right as rain in no time. Be careful though, the caps on these bottles are super sketchy and fall off for virtually no reason whatsoever. Make sure you keep you namman muay in a sturdy Ziploc bag.

Photos 1&2 courtesy of Shutterstock.

The post What’s Inside a Muay Thai Fighter’s Gym Bag? The 10 Must-Have Items appeared first on Breaking Muscle.

Through both articles and videos I have shown how to perform the kick, how to defend the kick, how to appropriately time the kick, and how to counter the kick in various ways. Today, I will give you a template of how to actually organize a training session by utilizing all of these techniques. The workout provided should take about an hour to complete and should be performed with a partner.

Workout Part #1: Warm Up and Mobility

1. Mobility Work

First, perform a basic mobility routine for five to ten minutes so your body is ready for action. Watch the video below to learn about my fighter’s mobility routine:

3. Warm Up: Jump rope x 2 rounds

3. Shadow Boxing: 2 rounds

Remember the most important rule of shadow boxing – don’t be lazy! Move around, keep your hands up, focus on your stance, and throw a lot of kicks to get the hips loose. If you’re still warming up when you begin to shadow box, slowly introduce your lower body techniques as in the video below:

4. Heavy Bag Work: 50 kicks per leg

When kicking the bag, keep the bag moving and focus on timing the kick. Optimally, you want to strike the bag right when it reaches the center of the swing. When performing this drill, take your time to set up the kicks, but don’t hold back on power. To kick hard you have to kick hard – a lot. This drill should take about ten minutes to complete.

Workout Part #2: Drilling

This next section needs to be done with shin guards and gloves. Choose three counters to the roundhouse kick and drill them one person at a time, for one round each per person. Alternate partners each round. One person will defend the kick and perform the appropriate counter while the other attacks.

Said another way: Partner A will throw kicks for the first round, while Partner B defends with the selected counter. When the round ends, Partner A now performs that same counter, while Partner B throws kicks.

Appropriate counter techniques could include, but are not limited to: checking, catching, or parrying the roundhouse kicks. Keep in mind when performing the drills to stay active and move around. Don’t stand in front of each other like statues. If you are pressed for time, switch partners every half round.

Here is a video demonstrating three different counters to the roundhouse kick:

Workout Part #3: Thai Pads

3 rounds of Thai pads per person

During the pad work section incorporate all the elements of muay Thai: punch, elbow, knee, kick, and clinch – but make sure to pay extra attention to kicking. Keep the combinations simple and repetitive.

Workout Part #4: Sparring

Spar for 3-5 rounds

All protective gear should be worn during sparring. For this sparring session kicking and defending the kick is the objective. Use your timing, footwork, feints, and strikes to set up your kicks. Also remember to spar light and work with your partner. Learning is the goal, not smashing each other.

Photo courtesy of Shutterstock.

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There are thousands of exercises to select from, so I tried to capture the most beneficial and efficient movements for the sport of muay Thai. The exercises listed below have been selected for several reasons. First, when performed they yield increased performance to the athlete. Whether in the form of strength, speed, or conditioning they increase some of the individual’s athletic attributes. The second reason I chose to select these exercises is that they help improve the athlete’s mobility and resilience to injury in some way, shape, or form.

Exercise #1: Deadlifts

Hands down one of the best strength-building exercises on the planet, particularly for the posterior chain. I don’t care what sport you do, if you’re not deadlifting you are missing out on some huge strength gains. Generally for my fighters, I keep the reps low and the rest periods long with the focus of the session being on perfect form, as I don’t want them to gain weight in the form of muscle mass.

One of the deadlifting protocols I commonly have my fighters use is the 5-3-2 that strength guru Dan John recommends in his book Easy Strength. I don’t have my fighters use percentages of their one-rep-max when performing deadlifts. This is because these guys are training two to three times a day and they feel differently on a daily basis. Some days they are ready to go to war, while on others they’re dragging their feet. I have seen the best results with having them lift heavy, but never max out. On days when they feel beat up, I have them lift lighter and save their strength for later.

The deadlift workout looks something like this for a 150lb fighter:

• 5-10 reps warm up at a light weight, like 135lbs
• 5 reps at a medium weight, like 225lbs
• 3 reps at a pretty heavy weight, like 275lbs
• 2 reps at a heavy-ish weight, like 315lbs

Exercise #2: Front Squats

The front squat is another fantastic strength building exercise I commonly use in my training. It is superb at strengthening the trunk and lower body, while saving the knees and the lower back from some of the stress often associated with back squatting. Another benefit provided by the front squat is the improved hip, knee, and ankle mobility that comes along with its continued practice. I also like to employ the front squat because of its versatility. Front squats can be performed with a single or double kettlebell, dumbbells, or a barbell.

When I have my fighters front squat, it will be for sets of 3 or 5 reps for up to 5 sets. It will generally look like this:

• 5-10 rep warm up at a light weight
• 5 x 3 at a heavy weight
• 5 x 5 at a medium weight

Exercise #3: Pull Ups

Pull ups are a great exercise if your sport requires you to pull your own body weight or manipulate the weight of your opponent. For muay Thai, pull ups are a great tool for improving your strength in the clinch, particularly weighted chin ups as they directly simulate your clinching position. When prescribing pull ups for my fighters I generally have them perform a rep ladder drill while super setting with a lower body press, such as a front squat.

• Weighted chin up x 1, 2, 3
• Front squat x 2, 3, 5
• Repeat for 3 ladders

It looks like this: after you complete your first pull up, go directly to the front squat and do two reps. Then go back to the chin up and do two reps. Then back to the front squat. Continue to climb the ladder until you’ve completed the ladder a total of three times through.

Exercise #4: Single-Arm Push Ups

If you want strong-ass punches, then do your push ups. I know not everyone is able to do a strict, one-arm push ups but there are a ton of progressions available to get you there. I never have my fighters do more than three reps in a set and I always put these after some gut-wrenching conditioning, like resisted sprints or pushing the weight sled. The purpose of performing the push ups right behind the conditioning is to get my fighters used to switching from moving quickly to not moving, but still exerting at a high level quickly and efficiently.

Exercise #5: Sprints

I love sprints. They create game-changing conditioning in fighters. So, do them and make them hard. I am a particular fan of having my fighters push the weight sled or strapping bands to their waists and making them do resisted sprints. I would recommend that in order to preserve form, you do shorter sprints at a max effort for six to eight sets. Just remember that sprinting is an extremely intense exercise and needs to be done with caution and attention to detail. Long rest periods will maximize your or your fighter’s performance with this awesome exercise.

Photo 1 courtesy of Orion Lee.

Photos 2 & 3 courtesy of CrossFit Impulse.

Photo 4 courtesy of Al Kavadlo and DragonDoor.

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The Purpose of Sparring

Sometimes the idea of what is to be achieved during a sparring session is lost on students. More often than not, I see egos get in the way of actually trying to achieve a goal and get something out of the session. The purpose of sparring is to make both you and your partner better. You should be trying to work and flow with one another, while at the same time developing better reaction time and enhancing your skills. Remember, sparring is not fighting. There is a large difference between the two. During sparring you’re not trying to beat your partner into submission. The gym should not be your proving ground. That’s what the ring is for.

This can be a difficult thing to keep in mind in the heat of the moment. When you feel someone land a good shot on you, it’s natural to pick up the pace, hit harder, and get those points back. That being said, there is a time and place for hard sparring, but high-intensity sparring should not be the norm. That doesn’t mean you can’t work hard. It just means you have to use self-control. Sparring hard and beating one another to a pulp all the time is only going to get you injured and keep you out of the gym.

Technical Sparring

One thing I love about the art of Brazilian jiu jitsu is that in almost every session “technical sparring” takes place. No one gets hurt, but everyone learns. BJJ practitioners aren’t trying to smash and grind each other into the mat, and that’s what sparring is all about – learning. If you have ever had the privilege to watch people who were born and trained in Thailand spar, it’s almost as if they are playing. It’s exactly how it should be. But while they may have smiles on their faces, they are being serious and working on their techniques.

If you are a fighter then technical sparring should be extra important to you. Every Friday my coach invites fighters and coaches from other gyms to come and work with us. It’s an awesome time and we all walk away exhausted with some minor bruises and a ton of stuff to work on. Sparring with people you are unfamiliar with is the best thing you can do for your fight game. If you only spar with your teammates, then I guarantee your progress will quickly plateau. Getting better is all about stepping out of your comfort zone and being forced to do what you do.

Hard Sparring

Hard sparring is important for the fighter and should not be overlooked in training. Nothing will ever push you harder and simulate the stress of a real fight more than a good hard sparring session. Just make sure that hard sparring happens only occasionally. It’s the exact same thing as testing your one-rep-max. Don’t do it often and you will be fine. And in hard sparring remember that emotions can flare up quickly, which is good, but it’s always a good idea to have your coach there to ref the match.

Keep these concepts and types of sparring in mind when you’re training. And when you do get in the ring to spar, remember to always work with your partners, listen to your coach, and keep progressing towards your goals.

Photo 1 by U.S. Navy photo by Mass Communication Specialist 2nd Class Kristopher S. Wilson [Public domain], via Wikimedia Commons.

Photo 2 courtesy ofShutterstock.

Photo 3 by Lance Cpl. Alfred V. Lopez [Public domain], via Wikimedia Common.

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To improve in any athletic endeavor, we, as athletes, must all follow the same foundational behavioral habits, which when looked at are fairly simple. Be consistent, have big and small goals, log your progress, make yourself accountable, and show up to the gym. While these are all simple in concept, they become difficult to enact when we don’t prioritize our training.

Build Your Foundation With Consistency

The people I see who stay at the same skill level are those who always have an excuse for why they couldn’t make it to practice. These are the people who don’t hold themselves accountable and their reward is zero improvement. If you want to get better, the first step is to block off certain times of your day for training. That means unless the apocalypse is going down or you have bird flu, you are in the gym when you said you would be. So make a pact with yourself. Say to yourself, “I will be in the gym from 5:30pm to 7:00pm five days a week.” One of the hardest parts about training is showing up to the gym, but once you develop the habit of being there every day, it becomes easier and easier. When you have a solid foundation of consistency you are well on your way to becoming a badass.

Set Yourself Up for Success With an Objective

The next challenge to tackle is setting appropriate goals for yourself. When setting goals for your sport, it is always good to have several small ones and one big one. For instance, some small ones could be getting good at checking kicks, perfecting landing the jab, or mastering a certain sweep, while your big one could be to fight a certain amount of times over the year. By having multiple goals you can always see your improvement or, if need be, reevaluate what you are doing in order to achieve your goal.

Whatever your goals may be, when choosing them please use common sense. If you are just starting out in muay Thai, it would be an unrealistic goal to fight professionally in six months. Goals should challenge you, but not set you up for failure. The last thing you want to do is make yourself fail. Failure can be a powerful learning tool, but let it come from unforeseen circumstances – not yourself. Take some time when setting your goals and be specific on what you want. The more specific you can be the easier it will be to game plan your path to success.

Focus Your Training by Journaling

Once your goals are locked in and you know what you want to accomplish, it’s important to start logging your progress. Recording what you have done during your training doesn’t have to be a long and drawn-out process. Just a couple of sentences a day can make a huge difference in how you’re training advances. If, for example, you’re sparring and you keep getting nailed by your opponents jab write down, “Work on jab defense.” This will ensure that during your next training session you have a purpose and direction for your learning. My coach always used to say to me, “Showing up to class and going through the motions is good, but actually having a purpose behind what you are doing will make you great.” So regardless if you’re a martial artist, strength athlete, yogi, or endurance athlete, get yourself a journal and start recording your training sessions.

If you want to be successful in a physical discipline and achieve the goals you have set for yourself, it’s all about appropriately modifying your behavior. If you can do that, then you’re bound to achieve any goal you have. When teaching, I am constantly telling my students the importance of having a strong foundation. I tell them, “You will always revert to the most basic when put under pressure.” So, if your most basic foundation is strong as hell, then no matter what life throws at you, you’ll keep kicking ass and getting better.

Photos courtesy of Ana Nieves.

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Unfortunately, we are not always able to make it to the gym to train with our classmates. But don’t worry, because there are also numerous benefits to be had by occasionally training by yourself. I find that when I spend a session on the bag, I discover new combinations that really work for me or I can focus on fixing a minor mistake I am making in my kick. While training with partners is beneficial, training by yourself should not be overlooked by any martial artist.

This article will give you a workout to help burn some calories and practice some of the above-mentioned skills. All you need is some space, a heavy bag, a jump rope, and some good music to keep you motivated.

Part 1: Warm Up

• Mobility and stretching – 10 min
• Jump rope – 2 rounds (6 minutes total work)
• Shadow box – 3 rounds (9 minutes total work)

When shadow boxing, don’t be lazy. It’s easy to slip into bad habits when shadow boxing by yourself. Do not let that happen. When you shadow box, imagine you have an opponent right in front of you. Work at 70% speed for the entire three rounds. Use proper head and body movement, stay on the balls of your feet, focus on your footwork, work your defense, and always come back to a good, strong stance after your strikes.

Another good thing to do when shadow boxing is to focus on specific movements during each round. For example:

• Round 1: Footwork with the occasional strike. Move around like crazy and only stop for a split second to strike. The great Mohammed Ali said it best, “Float like a butterfly, sting like a bee.”
• Round 2: Practice checking, knees, and teeps (push kicks). During this round still focus on footwork, but start to strike with your lower body. All the movements should be crisp and sharp. Don’t hesitate on getting back to your stance after you strike.
• Round 3: Put it all together. In this round combine all of your skills. Work your defense, footwork, punches, kicks, knees, and elbows.

Part 2: Heavy Bag Work

1. 50 push kicks

Alternate right and left kicks. Work with the swing of the bag during this drill. As the bag swing towards you, stop it with your push kick. Also, make sure you use your footwork to develop your reaction time. Don’t just stand in front of the bag waiting for it. Move from side to side and circle the bag.

2. 50 roundhouse kicks per leg

Complete all kicks on one side before switching to the other leg. During this drill, practice kicking to the leg, body, and head. Focus on maximizing rotation, speed, power, and retraction.

3. 5 rounds freestyle

Feel free to mix it up during this portion of the training session. Use all of your weapons, footwork patterns, defensive techniques, and feints. Just remember to keep it simple when you work the bag. Don’t get caught up throwing fifteen-hit combinations. You will get the best bang for your buck sticking with simple strikes and movement patterns. Remember that what you practice on the bag will be what happens when you spar. Practice doesn’t make perfect – it makes habit.

Photo courtesy of Shutterstock.

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EDITOR’S NOTE: We know how hard it is to gift shop, so we thought we would help you out with ideas. Muay Thai coach Orion Lee shares his gift ideas for the martial artists in your life.

Orion Lee’s Muay Thai Holiday Wish List

It’s now that time of year where we gift shop for our loved ones, and, of course, we want our gifts to be awesome and meaningful to the important people in our lives. That being said, sometimes we have no idea what to get for these people! If you someone who trains in muay Thai or MMA, here are some good ideas for presents and stocking stuffers that will be sure to please.

1. Namman Muay Thai Liniment – $10.00 – $25.00

Whatever athletic discipline you follow, Namman muay Thai liniment will help with muscle soreness. Namman is a muscle liniment from Thailand, traditionally used by Thai boxers to help warm up their muscles and relieve some of the aches and pains of training. It’s like Icy Hot without the icy. This is a must have for all serious muay Thai athletes.

2. Hand Wraps or Mexican Gauze – $4.00 – $12.00

Boxers can never have too many hand wraps – period. Wraps come in all sizes and designs nowadays. I’ve even seen some pretty cool ones out there with skulls and rainbows if that suits your fancy. If the recipient is a little more old school like me, you can go with traditional Mexican gauze. It’s the cheapest wrap out there, but in my opinion it’s also by far the best. Unlike regular hand wraps, gauze requires you to use two wraps per hand for proper protection, so make sure you buy four if you want to gift a pair.

3. Ankle Supports

Another must-have for any muay Thai practitioner is ankle supports. Ankle supports help save the ankle from the brute force of kicking and are a good thing to always have in your training bag. They come in a variety of colors and designs so have fun with them. Ankle supports are sold as a pair.

4. Thai Shorts – $10.00 – $50.00

The best part about muay Thai has got to be the shorts. There are as many designs, colors, and fabrics as there are stars in the sky. You can even have shorts custom made to fit your every specification. One word of caution when buying shorts: usually the shorts for sale are sized in Thai not American, If you’re a medium in U.S. sizes, then you’re probably a large in Thai sizes. Most websites have a size converter, but just be aware to check the sizes before you buy.

5. Prajioud (Arm Bands) – $15.00 – $25.00

If your special someone is a muay Thai competitor, then a nice set of arm bands is a great present. The prajioud are very sacred to the Thai people so when shopping for someone try to find a pair that really vibes with their personality and energy.

6. Athletic Tape – $59.00

It may not be the most special gift in the world, but athletic tape is absolutely practical, and it also helps fill up that stocking. Chances are if you practice muay Thai there is some part of your body that needs to be taped up.

The post Orion Lee’s Muay Thai Holiday Wish List appeared first on Breaking Muscle.

This article is dedicated to those readers who enjoy staying in shape but have to travel for extended periods of time. Since consistency is so important in achieving improvement, having to frequently travel can throw a frustrating wrench in your training routine. This is true especially if your chosen physical activity is a sport as complex and demanding as muay Thai.

Sometimes when you travel it will be to places that have every amenity a gym rat like myself could desire – gyms loaded with kettlebells, barbells, rings, heavy bags, huge mats, and great instructors. Other times it will be to places that don’t have a single thing and don’t even know what a gym is. My recent traveling experience was to the latter.

During my last out-of-state adventure, I found myself in the town of Stonington, Maine. Stonington is a small fishing town with a population of 1,043, and it is located on the edge of the known universe on the southernmost portion of Deer Isle. Its natural beauty is absolutely astounding and beyond compare.

The forests surrounding the town are lush and old, and the ocean is clear as crystal. For my first couple of days in this beautiful place I was more than content to just relax and enjoy the serenity of my vacation. Then I started to get “the itch” and I wanted to train. Every athlete reading this knows exactly what I am talking about.

Athletes define themselves though physical movement, so when we stop moving we start to get a little antsy. I felt my conditioning start to slip and I became restless. The one thing I have always hated about traveling is coming back to the gym, sucking wind, and feeling as if I never trained in the first place.

In Stonington there was no gym, no muay Thai, no training partners, and not even a pull up bar or a jump rope. Just me and a ton of nature. I decided to make the most of it and use whatever I could to get in some decent workouts. Below are five simple calisthenic workouts I used to keep my conditioning sharp and prevent myself from losing my mind.

Monday

• Single arm push up x 3,2,1
• Pistol squat x 3,2,1
• Handstand with 5-second hold x 3,2,1

Perform in a circuit with an emphasis on form and max tension

• Follow with a 30-minute trail run

Tuesday

• Shadow boxing 10×3 min rounds
• Mobility work x 15 minutes

Wednesday

• Shadow boxing 3×3 min rounds

Then:

• Jump squat x 10
• Sprint x 40yds
• Strict push up x 10

Rest for 2 min then repeat for 8 sets

Thursday

• Mobility work x 15 minutes

• Follow with a 3-hour hike

Friday

• Single arm push up x 3,2,1
• Pistol squat x 3,2,1

Perform in a superset focusing on form and max tension

• Follow with a 60-min trail run, and every five minutes alternate performing 10 jump squats or 10 jump lunges

Stonington photo by Captain Albert E. Theberge, NOAA Corps (ret.). (NOAA Photo Library: line2890) [CC-BY-2.0 or Public domain], via Wikimedia Commons.

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The Purpose of the Wai Kru

The wai kru is performed by fighters in order to pay homage to their teachers and family and to bless themselves with victory in the ring. It is the closest thing muay Thai has to a “form” or “kata,” which are detailed choreographed patterns of movement usually performed in traditional Chinese, Japanese, and Korean martial arts.

Each fighter’s wai kru is unique to their training camp and has been passed to them by their teachers. Over time fighters will slightly modify their wai kru by incorporating different techniques in order to personalize the ritual. Some of these techniques include stomping in front of their opponent’s corner or imitating shooting arrows at the opponent’s corner. Both actions are seen as a show of confidence, challenge, and intimidation.

The wai kru is sacred to the Thai culture and should not be taken lightly by those attempting to perform it. Performing a poor wai kru can be seen as an insult to your teachers and cause an individual to lose face in the eyes of his or her coach and classmates.

The Headpiece and Armbands

Before entering the ring, fighters are adorned with a headpiece called a mongkol and armbands called prajioud. Both the mongkol and prajioud are blessed by Buddhist monks and are believed to bestow the wearer with victory and protection in the ring. Traditionally, the mongkol is never to be touched by the fighter and handled only by his coach (kru). The mongkol is also never allowed to come near or touch the ground, as it is believed doing so will cause it to lose its blessing. This is the reason all fighters will enter the ring by going over the ropes, never underneath. After the wai kru is performed, the coach will remove the mongkol while praying with the fighter before the bout commences. Unlike the mongkol, the armbands may stay on the fighter while fighting.

There is a belief is the United States that different colors of prajioud represent the rank of the fighter. I will take this opportunity to say that this is completely untrue. Ranking systems in muay Thai are the creation of the Western World. The only belts or titles you will ever receive in muay Thai are the ones you earn in the ring.

The Ritual Dance

Upon entering the ring the fighter will first “seal” the ring to block out any outside negative forces before commencing the wai kru ram muay. To do this the fighter will circle the ring counterclockwise and pray for a short time in each corner. While transitioning from corners, the right hand always remains in contact with the rope with the left hand raised to the fighter’s face. Once the ring is sealed, the wai kru begins. Wai kru rituals can take up to five minutes to perform and it for this reason that they are often abbreviated when performed in the United States.

Some of the professional muay Thai fighters with exceptional wai kru dances are: Buakaw Por Pramuk, Sanchai Sor Kingstar, and Malipet Sasiprapa. Here you can see a shorter wai kru from Buakaw:

In conclusion, the wai kru is a deeply meaningful performance that has been a part of muay Thai for centuries. If you ever have the opportunity to watch a live muay Thai fight please do not boo the fighters if they choose to perform the wai kru. It is a beautiful part of the martial art and should be respected and admired by its spectators.

Photos courtesy of Shutterstock.

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Frequently in the gym I see people sacrifice their stance in order to land a blow or to get a specific grip on their opponent. While it would seem to make solid sense to attempt such an action, remember the goal of combat is not just to hit your opponent at all costs. It’s to do so in a way that weakens their position while at the same time strengthening your own.

The stance is the starting position for all martial movement. I feel that the stance nowadays has lost importance in many styles of martial arts and combative sports. It is still taught, but within the student population there seems to be a lack of information as to why certain actions are performed. In order to perform at your best it is absolutely necessary to find, perfect, and understand your starting position. Can you imagine what would happen if you attempted a max deadlift without knowing how to properly secure yourself in the beginning of the lift? The same principle applies to martial arts and, for the sake of this article, muay Thai.

In muay Thai there are several stances you can adopt during your training. Everyone is built slightly differently and these differences will determine what is the optimal stance for you. I personally feel the stance you adopt should be the one that allows for maximum ease, fluidity of movement, and transference of force.

The great Bruce Lee put it best: “The arms and kicking leg are important only because they are the vehicles of body force. They, the tools, only give expression to body force when the body is in proper alignment. The position of the hands and arms and of the legs and feet that facilitate easy body expression is important.”

Below are five tips that will help better your stance:

1. Foot Position

The feet are the most important factor in determining your balance. The more the martial artist can feel and control the position of the feet the better he or she will be at expressing intention (punching, kicking, moving, etc.).

The feet should be staggered and placed slightly wider than the hips (but for muay Thai no wider than the shoulders). The weight distribution between both feet should be fifty-fifty. Both feet should be angled slightly to the side and the knees should be facing in the same direction of the feet. Having the feet and knees aligned will minimize any leakage of force and provide a more stable base for the athlete. The rear heel should be raised with the weight placed on the ball of the foot. The elevated heel acts as the trigger for the majority of your striking arsenal and it allows your feet to be alert and move quickly. Never stand flatfooted on both feet as your movement can easily become sluggish.

2. Abdominal Tension and Hip Position

Whenever you are in a fighting stance you want a small amount of tension kept in your abdominal muscles. Also it is important that your pelvis be positioned directly underneath your shoulders. This will allow for a stronger defense, assist you in transferring force to your extremities, and improve balance by keeping your spine in an optimal position.

Take my word for it; you do not want to be hit in a relaxed stomach. Body shots have a nasty way of stealing the life from you, especially when they are met with zero resistance. Think of abdominal tension as your armor. Don’t go to battle without it! On a scale of one to ten, you want your tension level at around a two. This amount of tension will aid your movements but will not subtract from your ability to move or breathe effectively.

3. Arm Position

The placement of the fists, forearms and elbows is extremely important in muay Thai. Having these three things in the proper position can greatly add to you offensive and defensive capabilities.

The right (or rear) elbow and forearm stays close to the body and protects the solar plexus, the liver, and the ribs. Note: I said that the elbow stays close, but it is not glued to the ribs. Allowing the elbows to protrude an inch or two can discourage your opponent from kicking to the body as they may smash their foot into your elbow. That being said, do not flare your elbows out to the side and open up the ribcage. The right (or rear) fist stays close to the face and is positioned on the jaw or cheek bone. This protects the face and gives your fist the appropriate path to attack your opponent.

The left (or lead) arm is placed slightly in front of the body to act as a first line of defense and offense. The forearms and elbows aid in protecting the solar plexus and the ribcage. Unlike the rear arm, the lead arm is going to be very active during combat and therefore should be placed away from the centerline. When finding your optimal arm position make sure the arm is not extended to far away from the body so that the position exhausts your shoulders and prevents the generation of force. The left fist should be held at nose level. This will help protect your centerline while not obstructing your vision.

4. Head Position

The position of your head it also very important in martial arts. A bad head position can lead to knockouts and broken noses. In every gym you will hear trainers yell at their students, “Chin down! Hands up!” The head should be slightly tilted forward with the chin practically glued to your collarbone. Keeping the head in this tucked position will aid in protecting your nose and the soft tissue of the eyes. Under no circumstances must the head move from this position.

5. Movement in the Stance

Even if you have the perfect stance, for it to be effective in combat movement must be introduced. Standing perfectly still is going to make you a sitting duck for your opponent. Moving targets are hard to hit. If you don’t move, your opponent could close his eyes and still manage to hit you square in the face.

There are many different cadences fighters can adapt and in my experience everyone has their own different “swagger” while fighting. To adapt a cadence, I recommend watching fighters you enjoy and take bits and pieces from their movement patterns to add to your own style. Whatever your cadence may be just make sure that it contains no rhythm (constantly repeated movements). If it does, it becomes easy for your opponents to time you with counter shots.

Photo 2 courtesy of Orion Lee.

All other photos courtesy of Shutterstock.

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