Lilian Dikmans Muay Thai workout
Muay Thai training at home / Lilian Dikmans

Having access to a Muay Thai gym with proper equipment certainly makes training easier. Training partners, pad holders and a variety of bags to hit is ideally what you want. However, when you don’t have access to all of this, it doesn’t mean you can’t train.

I’ve spent the past few weeks in Perth, getting back to proper training after a month of travel. It has been great being back at the gym with everything I need right there. But as is always the case, I have to travel back to my home town Melbourne next week for work. I’ll be away for six days, but don’t want to lose momentum with my training.

Where possible, I’ll visit some gyms with bags so I can have a hit and practice technique. But on the days when I can’t get to a gym, this is what I’m planning to do.

Muay Thai training at home

Shadow Muay Thai: You can do shadow work anywhere. I used to hate doing it because it felt weird, but it is beneficial for building balance, control and developing muscle memory for different techniques and combinations. Practice punches, elbows, kicks, knees and defence moves like leg checks, blocking and parrying. If you have a mirror available, you can use it to check your technique. But don’t forget to move around to practice footwork and angles.

Running and skipping: Again, you can run and skip anywhere. Since it has been winter here in Australia and gets dark a lot earlier, I haven’t been running as much as I should. I’ve noticed how important running is to develop cardio fitness and endurance in your legs. While I’m in Melbourne, I’m planning to run every morning for at least 30 minutes. Then I’ll follow it up with skipping and shadow Muay Thai. This is how training sessions should usually start at the gym.

Body weight training: If I don’t have a bag or pads to hit, you can focus on developing muscle strength and endurance through body weight training. You can do push ups, sit ups, squats, lunges and also pull ups if you have a bar available. With the squats and lunges, I do plyometric or jumping ones to make them harder. I focus on exploding out of the squat or lunge and then landing softly. Alternatively, if I have time I’ll do a circuit class that combines weights and cardio exercises.


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