WARRIOR TRAINING

Multiple world champion Alan Keddle’s guide to Muay Thai conditioning

HIT THE ROAD

It’s not fitness rocket science, but running is a staple of the Muay Thai practitioner’s cardio armoury – and it should be part of yours, too.

GRAB THE ROPE

Another key component is skipping. Aim for five minutes as part of a warm-up. Or extend that to ten to 15 with pauses for 20-rep sets of squats, press-ups and burpees.

CAST A SHADOW

Shadow boxing is not just essential for warming up, it’s also key to both learning and spotting flaws in your technique. It’s the ideal way to emulate and hone your moves, without the impact.

PUSH POWER

The push kick (‘teep’) is the move that can disrupt your opponent’s flow and prevent them getting too close. Ideally, you’d do it with a punch bag, but you can practise without. Hold your hand by your ear (palm facing) and push kick with the opposite leg, then swap and repeat (aim for 25 per leg as a starter).

PARTNER UP

It’s not for the beginner, but once you’ve mastered the basics, sparring is a great way to learn technique, develop skills and build combat confidence.

STAY FLEXIBLE

It should go without saying, but stretching and mobility work should never be neglected. Do ten minutes at the end of every session.

STAY STRONG

Deadlifts, pull-ups, front squats, and single-arm push press are all examples of essential exercises for building the strength and power you’ll need for those jabs, hooks and teeps. Bodyweight exercises and functional strength training should also be part of your Muay Thai training repertoire. And you’ll need those legs to stay sturdy, so learn to love the box jump.