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Rawai Muaythai Camp
Training Programs
Rawai Muaythai Camp has 12 personal trainers available 6
hours a day, 6 days a week. (Sunday is a day of rest) Muaythai
training & sparring with a personal trainer is available
twice a day, 3 hours in the mornings & 3 hours in the
afternoons, Personal training is one on one with you and your
trainer.
The gym is open 24 hours for people that want to use the gym
facilitates & get in some extra training.
We have a well set up boxing gym with free weights, Olympic
bench press + 200 kg of weights, weight training machines,
Triathlon training bike, speed ball, medicine ball, floor
to ceiling ball, 2 boxing rings & 16 heavy bags.
Mountain bikes are available @ the gym for people that prefer
to ride rather than run
There is also a 25 meter lap pool near the gym for people
who like to swim laps.
The gym is clean and offers a pleasant training environment.
Training days are Monday to Saturday
Sunday is a day of rest for both Students & Trainers.
Morning Training: 7 am to 10 am (All
Students) Morning training starts with a group run 5 - 10 km @ 7am.
Morning training is mostly about techneque & sparing
VIP Training:
VIP training is ideal for students that want extra tution
or private lessons out side of the regular training hours,
its also good for students that struggle to get up for the
7am early morning training session.
The VIP training is the best training available, the morning
training has finished, the gym quiet, its just you & your
trainer for one hour of quality One on One personal training.
VIP training is available between 9am & 3pm Monday to
Saturdays.
You choise what time you want to train & what trainer
you want to work with.
VIP training / 1 day = 600 THB
VIP training / 1 week = 1.500 THB
VIP training / 1 month = 5000 THB Afternoon Training: 4pm to 8 pm
(All students )
See a 10 minute video clip of a typical training session @
Rawai Muaythai Camp
Training Video was made on 10th October 2006
Rawai Muaythai Camp
Training Fees
1 Day Training = 500 Thai Baht
1 week Training = 3000 Thai baht
1 month Training = 10.000 Thai baht
Training schedules are based on your level of fitness & what you want to achieve from your training
Below we have set out the standard training schedule for beginners
& Pro fighters.
Use the training schedules below as a GUIDE ONLY, training program
will very to suit your goals.
It is up to you how often & how hard you want to train !
Fitness Training
Most people in their first few days of training, struggle to train more than 3 hours a day.
By week 2 most people can easily do 4 hours a day.
By week 3 most people can train 6+ hours a day.
Morning Training (2 - 3 hours
Training)
Morning Run Starts @ 7am
(The morning run is not compulsory.)
5 km (Beginners Run) - flat road, average time 30 minutes 6 km (Nai harn beach) flat run around the beach & back to the gym, average time 40 minutes 7 km (Advanced Runners) - flat road with a
couple of gradual inclines, average time 45 minutes 10 km (Advanced Runners) - 60% flat road 40% Hills, average time 1 hour (Farang Bar Hill) 13 km (Advanced Runners) - 50% flat road 50% Hills, average time 1.5 hours (Lem Prom Tep) 20 km (Advanced Runners) - 40% flat road 60 % Hills, average time 2 hours (Kata Beach)
Bag Work:
4 x 3 minute rounds of punching & kicking the boxing bags
In The Ring:
4 x 3 minute rounds of learning new Technique with personal trainer
4 x 3 minute rounds of kicking & punching on the Pads with your personal trainer
4 x 3 minute rounds of Sparing with your personal trainer
(All sessions in the ring is done with a personal trainer)
Endurance:
30 - 40 minutes of strength building exercises, Sit-ups, Pull
ups & weight training
Finish with 20 - 30 minutes of stretching
Afternoon Training (2 - 3 hours Training )
Warm -up
20 minutes of stretching and shadow boxing
30 - 40 minutes skipping
Bag Work:
5 x 3 minute rounds punching & kicking on a heavy bag
In The Ring:
5 x 3 minute rounds of Technique (Pad work with Personal Trainer)
5 x 3 minute rounds of Sparring with personal trainer
(All training in the ring is done with a Personal Trainer)
Endurance:
Working on the boxing bags....
200 Front kicks
200 Knees
20 minutes of sit ups
Finish with 20 - 30 minutes of stretching
Many students like to do a third training session at 10 - 11
pm - Weight training & stretching
The gym is open 24 hours for those that want to do extra training
@ Night
All students learn the Ram Muay / Wai Khru.
This is the Ceremonial dance that symbolize respect for the teacher and the art of Muay Thai.
Training in the High Humidity of the Tropics will push your fitness to a higher level and bring you into
peak condition quickly.
