Layered Specific Rounds in Muay Thai Personal Training

10.12.2025

Muay Thai Personal Training

Tonight my client of over 11 years went back to some more constraints-led sparring to enhance his Muay Thai Personal Training. Our previous lessons have mainly been holistic in nature with the emphasis being more on strategies and tactics. Now it was time to see how he had improved in when isolating the various ranges and weapons in Muay Thai.

Tonight my client returned to constraints-led sparring.

We used the following 3-minute rounds:

1. One-for-one punching sparring

2. One-for-one kicking sparring

3. Clinch with sweeps only sparring

4. Boxing only sparring

5. Kicking only sparring

6. Clinching with knees and sweeps sparring

7. Kickboxing sparring

8. Clinch with elbows, knees and sweeps sparring

9. Knee-boxing sparring

10. Full Muay Thai rules sparring

11. Full Muay Thai rules sparring

Hamstring Conditioning

We revisited our old conditioning target of achieving full Nordic curls. Hamstrings are extremely susceptible to being damaged with an form of activity that emphasises lower body explosive movements. Therefore, it is important to maintain strength and flexibility in this often neglected area. Nordic curls have perhaps the most amount of scientific evidence to support their place as a preventative measure against hamstring strains and tears. We used following workout:

3 x 10 reps of weight bent-over curls

2 x 10 reps of negative Nordic curls

2 x 10 reps of partial Nordic curls

2 x 10 reps of Nordic curl pulses

Warm-Down

We finished with a thorough full body warm-down, including PNF and static stretching.

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