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Fitness

Muay Thai Workout: How to Train the Roundhouse Kick

Here is as complete workout - including warm up, drills, and sparring focus - for practicing and refining the all-important roundhouse kick.

Orion Lee

Written by Orion Lee Last updated on March 9, 2014

As I have stated many times in the past, the roundhouse kick is one of the most powerful techniques in the muay Thai arsenal. It also happens to be one of the signature movements of the martial art. So, if you are going to say you practice muay Thai, you need to take the time to get this technique down.

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:

Video: Martial Arts Warm-Up and Mobility Sequence

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:

How to Shadow Box Properly

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:

Video: BreakingMuscle.com: Counter-Tactics in Muay Thai - 3 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.

Orion Lee

About Orion Lee

Orion Lee is a martial artist with two decades of experience. Beginning training in the martial arts at eight years old, Orion from an early age held a passion for fitness and well being. He has a degree in contemporary Chinese martial arts and several certifications in personal training and nutritional consultation.

Orion’s belief in both the martial arts and in fitness has always been similar to those of the great Bruce Lee, less is more and do away with the non-essential whenever possible. Orion’s extensive knowledge and experience allows him to customize challenging, technique-focused, and simple curriculums that create strong, smart, and safe athletes.

Orion has dedicated many years to studying numerous styles of martial arts, nearly four of which were spent training intensively in China where he studied sanda (Chinese kickboxing), muay Thai and wushu. Orion has specialized in the art of muay Thai for the past ten years, and has had the honor of training under several great instructors including Guru Dan Inosanto, Jongsanan (The Woodenman), Grandmaster Vincent Lyn, Kru Mike Wise, Kru John Speazzano, Kru Victor Acosta, and several Lumpinee stadium champions.

Orion currently fights out of Robot Fight & Fitness in Santa Monica, California, where he trains under Kru David Huerta and also works as the director of strength and conditioning.

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