The typical class is divided into four parts, each designed to cover a different aspect of becoming a complete Muay Thai practitioner.

Jumping Ropes: The warm-up process is the most critical part of your workout, as it'll help prevent injuries and strains. It's one of the most effective cardio exercises, per a study that found just 10 minutes a day with the rope was comparable to 30 minutes of jogging.

Jumping rope is an excellent warm-up and aids in developing total body strength and rhythm. It conditions the joints and muscles of your legs and shoulders, leading to improved coordination in your upper and lower body. Warm-up is required at the beginning of each class. So we ask all students to arrive on time for the start of the class.

Shadow Boxing: Combinations of strikes in front of the mirror which address form for offensive and defensive techniques and footwork. In shadow-boxing, you'll practice jabs, crosses, hooks, uppercuts, elbows, spinning back fists, slipping, sticking, moving, footwork, clinching, and lower body strikes such as knee strikes and kicking techniques such as push kicks and roundhouse kicks.

Heavy Bag Drills: Here, you'll get an excellent workout! Our "banana" Muay Thai heavy bags weigh 100 lbs each, and while practicing the combos demonstrated by the Instructor, you will get to move the bag around with your strikes. You will learn and polish your distance management skills and footwork and improve your stamina, accuracy, and power.

Partner Drills: Partner drills are essential to develop your skills fully. The essence of the art is to learn and feel comfortable exchanging strikes with an adversary. Although this isn't specifically the case in this part of the class, this serves as a way to ease the student into eventually moving on to the next section, live partner drills.

In this part of the training, you'll learn to hit a target held by a training partner or Instructor. These targets include hand mitts, Thai pads, or the "suitcase" shields. Each type of target serves a different purpose. These drills will teach you to hit the targets accurately and help you improve hand-eye coordination, stamina, and reflexes. When holding them, you will also learn to see strikes coming toward you, improving your overall skill.

Live Partner Drills: Here, you wear complete protective equipment and alternate attacking and defending combinations with your teammate. This part of the training is a lot of fun! It will allow you to experience real combat scenarios with a cooperative training partner. These drills will allow you to improve your distance, footwork, and multi-tasking skills and, like in the previous section, give you more opportunities to see strikes coming at you.

Sparring: Sparring is a crucial component of training for Muay Thai. Although optional, this is when the (eligible) students have the most fun at training! Here, you get to apply what you've learned with a training partner who is resisting and counteracting with their own techniques. We take our students' safety seriously and strictly follow our sparring rules. This is as real as it gets!