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Striking with the clichéd fist is a natural form of combat and therefore boxing conditioning. Whilst this should be the cornerstone of training we must not forget other forms of combat fitness which can be utilised. Muay Thai is a traditional form of combat and is both a recognised competitive sport and martial art. Muay (pronounced mwuay) in Thai language is translated to boxing; therefore Muay Thai essentially is Thai boxing. Muay Thai differs from other forms of kickboxing in that it will utilise eight striking weapons in punching, elbows, knees and kicks (American Kickboxing will strike with punch and kick, and Japanese Kickboxing punch, kick and knee). This therefore makes Muay Thai the ideal supplement to boxing performance and conditioning, as the additional strikes will not only take you out of your comfort zone, but will also bring in extra elements of lower body strength, core conditioning, mobility and coordination.
Kicking
Muay Thai kicks are generally categorised into high kicks, low kicks and front kick (foot thrust or thip).
High kick technique is initiated with a stepping forward of the left foot, and having it pivot to the left (toes pointing to the left), with the heel coming off the ground. You will then almost simultaneously violently rotate the hips towards the direction of your left foot toes, with the right leg being swiftly brought around to strike the target with the shin (note – not the feet). There will only be a slight extension at the right knee joint whilst building to impact, with the majority of power being generated by hip rotation. The high kick will strike target between the torso and the head. To correctly apply the high kick you will require a certain level of flexibility, and those beyond their youth may be limited as to the height of the kick; however high kicks should still be trained and supplemented with flexibility work.
The low kick or sweeping kick is very much the same as a high kick, except for the main difference of the left foot being firmly planted against the ground whilst still pivoting into this position. The hips can very strongly turn into the low kick as any insufficiencies in flexibility will not be as apparent.
Both the high and low kicks can be worked on both the Thai pads and heavy bag. Kicks can be delivered in either low repetition (1-5) sets with a focus on technique, speed and power, or at a higher repetition (8-15) for conditioning. Muay Thai kicks can also be used with other strikes in a round (2-3 minutes) structure. Left kicks can be included in all training at a required level, with everything reversed i.e. right foot steps forward.
The front kick in Muay Thai is the lower body version of the jab. Front kick will be delivered with a pushing motion with the toe side of the sole of feet striking the target. The front kick can be included in Muay Thai fitness workouts.
Elbows
There is a variety of elbows trained for and delivered in Muay Thai such as the cross elbow, hook elbow, uppercut and hammer elbow. However for fitness and conditioning purposes it is recommended to focus on the cross elbow.
The standard boxing stance is used for both right and left elbows, with the left foot staying forward. For a cross elbow elevate the point of elbow to above head height, then rotate the shoulders as if your were throwing a jab or more specifically a cross punch; the elbow will then follow down and strike the target with force. Striking point should be the bone at the end of the elbow.
Knees
Knee strikes are very beneficial from a boxing performance and conditioning perspective, as they are relatively simple to gain a general understanding of correct technique; therefore allowing both low (explosive) and high (conditioning) repetition work.
Knee strikes should be aimed in a forward direction as if you were striking an opponent, therefore pad holders should angle pad towards striker – as opposed to towards the ground, as an opponent would not stand horizontal to the ground. Dynamic core stability will be required when delivering knees in this practical forward motion, as you will be required to keep the torso upright rather than falling forward.
When the striker launches forward to deliver knee they will spring onto their back foot with heel elevating, and thrust the torso upright and even slightly backward gaining extension at the hip flexors.
Certainly including Muay Thai into your boxing conditioning routines will add an element of variety, as well as challenging you outside of usual perimeters to take your fitness training to the next level. General correct technique, as well as training methods should be applied to gain the full benefits of this training.
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