Muay Thai Training: is 6 days a week, from Mondays to Saturdays.
A regular training day at 301 is as follows:
6.30 am: Long run along the beach of Sam Roi Yod. You have an option of a 6km or 9km or 12km route. Sprinting every 2nd day along with strength training & explosion drills.(You may skip rope or do other forms of cardio instead)
8 am: Shadow boxing or tire jumping for 15 min
8:15 am: Bag work with mixed techniques; 3 rounds x 5 minutes each.
8.25 am: Muay Thai or Boxing Sparring, or technique training and drills
9:00 am: Stretching or swimming.
4 pm: Short cardio session (Run for 2.5 km or jump rope 20 minutes)
4.20 pm: Shadow boxing
4.35 pm: Pad work + mixed techniques; 3 to 5 rounds x 5 minutes
5.30 pm: Bag work; 3 rounds x 5 minutes
5.50 pm: Clinch session for 30 minutes
6.20 pm: Knees and low kick series
6.45 pm: Ab training
7.10 pm: Stretching, relax or swimming
Apart from Muay Thai, you may opt for MMA training 5 times per week (every Monday to Friday) during the afternoon. If you choose to train in MMA, your activity schedule will be a bit different from the Muay Thai sessions during that afternoon. Please see program below:
Short run 2.5 km or jump rope for 20 minutes
Shadow boxing + take down and take down defense
Submission grappling techniques – Wrestling techniques - ground & pound technique - Cage work
Rolling - submission grappling – Wrestling - MMA sparring
Tire hammer + Tire flip
Ab + core training + explosion drills
Stretching- relax- swimming
301 Fight Team