Practice

Training programmes

Three cycles of different lengths. In each of them Muay Boran striking alternates with yoga for mobility and recovery. Recovery volume never drops — it decides how many years you will keep training.

Beginner8 weeks · 3–4 days a week

Foundation · 8 weeks

For anyone starting from zero or returning after a break. Priority goes to breath, body axis and technique without loading the joints.

Open week-by-week view

Week by week

Wk	Focus	Content	Days
1	Breath basics	Ujjayi 10 min · basic stance · surya namaskar A	3
2	Axis and balance	Vrksasana · shadow te tat · plank 3×45 s	3
3	Hip opening	Virabhadrasana I–II · sok ti on pads	4
4	Breath in the strike	Exhale on every strike · 5 rounds of 3 min	4
5	Clinch and core	Navasana · twists · clinch 6×2 min	4
6	High kicks	Hanumanasana (prep) · te kuang · te khot	5
7	Wai Kru	Full ritual as a vinyasa · 20 min flow	5
8	Integration	Controlled sparring · yin yoga 30 min	4

Structure of the day

0–10
Pranayama
Ujjayi, settling in, fixing the gaze
10–25
Mobility
Asanas of the day from chapter 3, 45–60 s per side
25–70
Technique
Muay Boran combinations, pads, light bag work
70–85
Conditioning
Core, planks, skipping rope
85–100
Recovery
Yin yoga and nadi shodhana

Intermediate12 weeks · 4–5 days a week

Warrior · 12 weeks

For practitioners with a striking base. Bag and clinch volume grows, while yoga shifts toward hip and thoracic mobility.

Open week-by-week view

Week by week

Wk	Focus	Content	Days
1–3	Hip power	Setu bandhasana · khao loi · plyometrics 2×/week	4
4–6	Elbows and clinch	Parsvottanasana · sok klab · clinch 10×2 min	5
7–9	Kick range	Hanumanasana daily · te kuang to the head	5
10–12	Sparring	Controlled sparring 3×/week · yin yoga 4×/week	5

Structure of the day

0–10
Kapalabhati
3×30 exhales, core activation
10–20
Mobility
Hip and thoracic opening
20–80
Striking work
Pads, bag, clinch, 8–10 rounds
80–95
Conditioning
Posterior chain, core, neck
95–115
Yin yoga
Butterfly, dragon, sphinx — 4 min each

Advanced16 weeks · 5–6 days a week

Kru · 16 weeks

A preparation cycle for experienced fighters. Peak loads alternate with deload weeks, and recovery volume never drops.

Open week-by-week view

Week by week

Wk	Focus	Content	Days
1–4	Volume	Endurance base, 12 rounds, yoga 5×/week	6
5–8	Intensity	Intervals, explosive knees, deload in week 8	5
9–12	Tactics	Task-based sparring, Wai Kru daily	6
13–16	Peak and taper	Volume down 40%, intensity maintained	5

Structure of the day

Morning
Wai Kru
15 min of ritual as moving meditation
Midday
Technique
Pads with the coach, 12 rounds, clinch work
Evening
Conditioning
Barbell, plyometrics, neck — 3×/week
Night
Recovery
Yin yoga 30 min, nadi shodhana, 8+ hours of sleep

Standalone sequences

Short blocks for every day

Warrior warm-up

12 min

Surya namaskar A adapted for striking: joints, ankles, shoulders.

Hips for te

18 min

Six hip-opening asanas — mandatory before any high-kick work.

Round breathing

9 min

Kapalabhati and nadi shodhana in a three-minutes-on, one-minute-off format.

Yin after the fight

30 min

Four poses for 3–5 minutes: butterfly, dragon, sphinx, supine twist.

Course materials and the book

Asanas paired with every technique, breathing protocols, a full breakdown of Wai Kru and the programmes as downloadable files.

Book

Course

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