A Day in the Life at a Muay Thai Camp in Thailand

Health, Lifestyle
May 19, 2025

A Day in the Life at a Muay Thai Camp in Thailand

By Kristian

Thailand is the heart of Muay Thai, and for many enthusiasts around the world, it’s somewhere where they dream of training. While there are many good camps overseas, nothing beats the level of knowledge that you get in Thailand, coupled with the numerous gyms and fight opportunities. Not only do some of the best Thai fighters train here, but numerous striking champions from all around the world come to this amazing country to hone their skills.

But what exactly does training in Thailand look like? And how does it differ from other countries around the world? I’ve been training and fighting in Thailand for about 4 years now and have experienced an array of gyms and locations in this beautiful country. In this article, we’ll go through what it’s like training in the birthplace of Muay Thai.

Morning vs Afternoon Sessions

Typically, the morning sessions are a little lighter than the afternoon sessions. Some fight gyms stick to conditioning and freestyle training, while others maintain a routine with pad rounds and sparring. This can vary, and being at a fighter’s gym or tourist gym can impact the schedule. But typically the morning will be less intense pad rounds and less sparring, while in the afternoon you will be pushed much harder and have intense clinching and sparring available.

Typical Muay Thai Routine

Here is the typical schedule for a Muay Thai gym. Keep in mind that all gyms are not the same, and some specialise in different things. Whether they be fight gyms for local Thai fighters or tourist gyms for beginners. They will all vary in their unique ways, but this list includes the usual parts that go into Muay Thai training.

Running

Every session usually starts with some running. In the mornings, it’s usually at the crack of dawn, which is about 6-7 am, depending on where you’re training. During the afternoon, expect it to be around 4 pm. As far as length goes, if you’re a seasoned fighter, expect to be running from 7-10 km at a reasonable pace for the morning and a bit less in the afternoon sessions.

Usually, Thai fighters jog quite lightly. It’s typically used to maintain endurance as well as weight management and warm-ups before sessions. These running sessions are done as a group, usually on the road or at a nearby park, and it’s not uncommon for one of the trainers to be riding a scooter alongside the fighters to make sure they’re keeping up.

Warm-Up

When you get back to the gym, typically you will start some light skipping on the ropes and shadow-boxing. Be prepared to skip for at least five minutes at a time. I know some gyms that skip for up to 30 minutes, so make sure your calves are conditioned enough for this intensity. If you can’t skip due to injury, alternatively, you can find some tires to bounce on, which most gyms will have. Skipping is usually followed by a few rounds of shadow boxing, which is a technique that can be honed in front of mirrors.

Rounds on the Bags

Then we’re off to do some rounds on the bags or pads. Depending on your gym, some will only do bag rounds in the mornings and can vary the schedule. When on the bags, you’re usually doing them at intervals of 3-4 minutes with a 30-60 second break. You can work on either combos instructed by the trainer or freestyle some techniques that you need to practice. Pad

Pads with Trainer

If you’re doing pad rounds, you’ll be assigned a trainer who will be holding pads for you. Most gyms have a standard of 3 rounds, but if you’re fighting, then expect something more intense, and typically around 5 rounds. You’ll be guided through techniques, timing and combinations while also being pushed in your endurance. If you haven’t done pads before, they are quite addictive and fun, so get prepared.

Sparring & Clinching

When you’ve done your pad and bag rounds, typically you’ll do some sparring. But for most gyms, sparring isn’t done every single day. It can be rough on the fighters, and the likelihood of injury can increase. Typically, gyms will pair up fighters for about 3 minutes, emulating a fight and then switching up opponents when the round ends. Typically, sparring is light and technical in Thailand with an emphasis on skill.

Clinching is a vital part of Muay Thai, and many gyms in Thailand will clinch at the end of the session. This would typically go for at least 30 minutes. Fighters will get paired up for the majority of the session and practice clinching techniques. You can afford to go a little bit harder because there is less risk of injury. You should also focus on skill, while clinching might seem like it’s typically strength-based, a part of success in the clinch is skill-based.

Conditioning

To finish off the session, you would usually do some conditioning work. This is usually a gruelling combination of bodyweight exercises, pushups, situps and pullups. The gym might have some weights lying around that you can use, and typically, the conditioning will be guided with instruction or for fighters, you can usually do something a little bit more freestyle. If you’re fighting, you should also try to fit in some neck conditioning exercises, as this will help your defence.

Stretching

Almost every class will have stretching at the end, some also include it at the beginning after the warm-up. You will be guided in a group and go through the whole body, starting from head to toe. Some gyms pay careful attention to stretching, while others might make it more of an afterthought. If it is something that’s important to you, then you should listen to your body or do it alone. If you do have some nagging aches or your own routine, feel free to spend some more time going through the necessary stretches.

Daily Meals

When morning and afternoon training are finished, fighters will generally have a meal together. In the mornings, they don’t eat before training. The morning and afternoon meals typically include Thai food, which is a sort of protein dish (usually chicken) with eggs and rice. Thai food is quite healthy and well-balanced, not far off from what gym-goers would eat back home. It is sometimes accompanied by soup or curry, but then again, this depends on the gym.

Meals in Thailand are very communal, and fighters will almost always sit down together with their fellow fighters and trainers. The dishes are typically spread out on a table where everyone sits down with a plate and rice, and then they can take food and share it. This is in contrast to the West, where it’s more individualised, everyone has their meal and typically eats apart. It is quite refreshing and brings people closer together to eat this way.

Between Sessions

Between the morning and afternoon sessions is pretty much free rein for the fighters. They can do whatever they want. Some younger fighters might even study or go to school, or others might just relax. If you’re training quite hard, typically, fighters would be sleeping throughout this time, which is a great idea when you’re putting your body through a lot of stress. If you’re a tourist, you might want to travel and see some sights, or those who are living in Thailand long-term might want to do some work. It depends on your lifestyle and goals.

Accomodation

The afternoon session will usually finish at about 7 pm, and dinner will follow shortly after. When this is done, the fighters will typically go to their rooms. In Muay Thai gyms, usually trainers and fighters stay on the gym grounds. This makes this much easier when organising and motivating the team and gives the feeling of camaraderie. Usually, the rooms are communal and shared by anywhere from 2-5 people. Most are sleeping simply with only a mattress on the floor and nothing else, with the bathrooms being shared.

Summary

So there you have it, this is what a typical day at a Muay Thai camp looks like. The training is intense, and accommodation and food are very simple. All designed so the fighters can focus on improving their art and getting into fighting shape. If you’re coming to Thailand, your experience might be a little bit different and more luxurious. You can get accommodation close by and don’t necessarily have to follow the fighter’s schedule. But this doesn’t mean you’ll have it easy! All the best for your next journey to the land of smiles.