How Long To Train Before Your First Muay Thai Fight

Have you recently secured your first Muay Thai fight and want to know how long you should train?

Maybe you feel like all you are doing is training, but it doesn’t feel like enough? Or are you just curious and want to know more?

How Long To Train Before Your First Muay Thai Fight?

Whatever the question is that brought you here today, we have the answer for you! 

We know how exciting and nerve-wracking your first Muay Thai fight can be! After months of training and learning new skills, part of you feels ready, while another part feels ready to run away and hide.

How do you know when you are ready? And how long do you need to train before your first fight? 

These questions can be tricky to answer and leave many of you anxious, unsure, and a little lost! The date of your first fight looms and you struggle to find the right training schedule for you.

Suddenly, the idea that you might lose enters your head. 

Well, no more! Today we are here with the answers you need! Just keep reading to find out how long you need to train before your first Muay Thai fight and everything else you need to know! 

What Is Muay Thai?

Before we get into today’s article, let’s have a quick recap for those that need it! Muay Thai or Thai boxing is a martial art that allows you to use your knees, shins, elbows, and fists to strike your opponent and defend yourself where necessary.

The vicious combat sport has been around since the 13th century and shows no signs of stopping. 

Muay Thai features two fighters in the ring, fighting until one is knocked out or the score is settled by points.

The sport has been known for its darker side, with fighters binding their hands with rough rope covered in knots to cause more pain to their opponents.

This practice has largely been disbanded, with gloves now used under the ropes for a softer impact. 

The sport has evolved since its creation, with many rules and regulations now in place to keep fighters safe.

It has also spread out of Thailand and is now practiced across the globe, with many fights taking place in sold-out stadiums and arenas! 

Now that we have established what Muay Thai is, let’s move on and look at how long you need to train before your first fight! 

How Long To Train Before Your First Muay Thai Fight?

After the date of your first fight is secured, you need to talk to your coach or trainer! They will be able to create a training plan that will help you succeed in the fight.

Now, these plans can look a little different for everyone, so don’t be discouraged if you feel like you are training more or less than others in your gym. 

Your trainer is likely to have trained hundreds of people for Muay Thai competitions and fights, so they are someone you can trust!

Most trainers have their own training plans that have delivered them success in the past, so be sure to listen to their advice! 

As a general rule though, you need to train for 20 hours a week (at least) before your first Muay Thai fight. This usually looks like three and a half to four hours a day, six days a week.

You will want to do this for six to eight weeks in the run-up to your first fight. That’s a lot of training! 

How Long To Train Before Your First Muay Thai Fight?

How these training sessions will look can differ from person to person, but on an average day, try and do the following: 

  • 15 – 30 minutes of foam roller work or stretching 
  • 30 minutes of clinch 
  • 30 minutes of bag work 
  • 60 minutes of pad work split evenly between hitting and holding 
  • 30 minutes of running 
  • 30 minutes of strength and conditioning 

You can adjust the order of this to suit your needs and workout routine, making sure that you rest between sets and keep yourself hydrated at all times.

You will also want to include sparring in your routine. We don’t suggest doing this every day, but perhaps two to three times a week. 

Make sure to spread your sparring sessions out to avoid any injuries! You will also need to ensure that you have plenty of rest too.

Make sure your day off every week is spent resting and relaxing, you don’t want to exert yourself! 

You will also want to get plenty of sleep, eat a healthy and balanced diet, and where possible, have a massage to help work out any knots from your training.

We suggest once a month at a minimum, but ideally once a week if you can fit it in! 

How Long Do Professional Muay Thai Fighters Train For?

But what about professionals? How long do they train? Generally speaking, professional Muay Thai fighters will train every day!

During these days they will train roughly two to three times a day with each training session lasting up to three hours! That’s practically their entire day spent training! 

As there isn’t an off-season for Muay Thai fighters, these professionals will be expected to train all year, ensuring they are always ready for their next fight!

Of course, there will be some breaks for them to rest or recover from injuries, but most fighters will train all year and take part in fights and competitions all year too. 

Final Thoughts 

And there you have it! For your first Muay Thai fight, we recommend that you train six days a week in the six to eight weeks before your fight.

This will help to keep your fitness levels up and best prepare you for the fight ahead. Be sure to spend this time practicing and honing your technique so that you are ready for anything that comes your way in the ring! 

Good luck! 

Christopher Anderson
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