>MUAYTHAI TRAINING SCHEDULE

FIRST
Morning
7.00 Warm up
7.10 20 km. Runing
8.10 Drills
8.30 Shadow Box (4 to 5 rounds)
9.00 Bag work (4 to 5 rounds)
9.25 Pad work (2 to 5 rounds)
9.50 Clinching / Sparing
10.15 Drills
10.35 Exercise(chin ups, push ups, sit ups, push ups bar
10.50 Shadow Box (2 to 3 rounds), Cool down stretch

Afternoon
16.00 Warm up
16.10 12 km. Running
16.30 Skip
16.50 Shadow Box (4 to 5 rounds)
17.25 Bag Work (4 to 5 rounds)
18.05 Pad Work (4 to 5 rounds)
18.35 Clinching / Sparing
19.05 Drills (as morning)



SECOND

MORNING :
6:00 Stretching and 10 Km running.
7:00 Push-ups, pull-ups, crunches and squats.
7:30 Shadow ( 5 rounds ), bag training ( 5 rounds ) and pads training ( 5 rounds ).Rope.
8:00 Clinch Training and Sparring
9:00 Weights workout at the gym
9:30 Shadow (3 rounds). Stretching to relax muscles.
Nap

AFTERNOON:
15:00 Warm up and 5 km running.
15:30 Rope (5 rounds)
16:00 Shadow ( 5 rounds ) , bag training ( 5 rounds ) and pads training ( 5 rounds ) .
17:00 Clinch Training and Sparring
17:30 Push-ups, pull-ups, squats and crunches.