War of the Eight Limbs 2 - Muay Thai Personal Training

14.01.2026

Muay Thai Personal Training

Just as we discussed in our previous lesson, tonight's Muay Thai Personal Training class with my most experienced client pitted all the various Muay Thai weapons against each other in a dynamic and engaging way through specific sparring. This form of asymmetrical fighting is particularly excellent for exploring how different ranges work against each other from a strategic perspective, allowing us to delve deeper into the nuances of each technique.

Throughout the session, we focused on the unique attributes of each weapon—such as fists, elbows, knees, and shins—and how they can be effectively utilised in various combat scenarios. The structure of our practice was organised into specific rounds, each designed to emphasise different aspects of the fight.

Overall, tonight's class was an enriching experience that not only reinforced the concepts we had previously covered but also deepened our understanding of Muay Thai as a multifaceted martial art. By pitting the various weapons against each other, we were able to gain a comprehensive perspective on their effectiveness and the strategic considerations that come into play during a fight.

The Rounds

These were the 3-minute specific Muay Thai rounds pitting weapon against weapon before we integrated it all into a full Thai clinching round a freestyle round.

Round 1 - Teeps versus round kicks

Round 2 - Round kicks versus teeps

Round 3 - Boxing versus kicks

Round 4 - Kicks versus boxing

Round 5 - Elbows versus knees in the clinch

Round 6 - Knees versus elbows in the clinch

Round 7 - Out-boxing versus the clinch

Round 8 - Clinch versus out-boxing

Round 9 - Forward pressure versus fighting off the back foot

Round 10 - Fighting off the back foot versus forward pressure

Round 11 - Clinch only sparring

Round 12 - Free sparring

Hamstring Health with Nordic Curl Protocol

Hamstrings are placed under a lot pressure in martial arts, especially systems like Muay Thai where the legs experience a lot of explosive force through kicking. With my client now aged 50 and a keen long distance runner, we decided to incorporate injury prevention through an exercise that has a good deal of science-based evidence for preventing hamstring strains.

We follow this routine each week;

3 x 10 reps of weighted bent-over nordic curls

3 x 10 reps of negative nordic curls

2 x 10 reps of partial nordic curls

2 x 10 reps of pulsing nordic curls

Warm-down

My warm-down sequence is a mini routine of its own. We move through a series of postures and exercises that do far more than just alieviate lactic acid and reduce DOMS (Delayed Onset of Muscular Soreness). Although this is where passive stretching is taught, dynamic stretching and PNF stretching is also included to promote strength.

Click Here For More Info On Muay Thai Classes