If you are interested in how you can begin to learn muay thai at home and getting started with muay thai training at home, then this post will set you up in the best way possible.
By following 8 easy steps that you can begin today, you can start to learn muay thai from home.
They may seem simple but if you do implement them and are consistent, over time you will reap the benefits.
So, let’s get into it!
1. Follow a Proven Plan to Learn Muay Thai at Home
If you are just starting out then you probably won’t be able to lay out your own muay thai learning and training program.
So the best to do would be to learn from and follow an experienced teacher or fighter.
When I first set out to learn muay thai at home (there are no muay thai gyms or instructors in my country) the only option was to search online.
And the best program I have found to learn and train at home is the Heavy Bag Blueprint by pro fighter Sean Fagan.
My #1 Recommendation to Learn Muay Thai at Home
An example of a structured program is the Heavy Bag Blueprint by Sean ‘Muay Thai Guy’ Fagan.
I first this program back in 2015 and it really helped me improve with just a heavy bag.
Read my Review of the Heavy Bag Blueprint 2.0
This program is completely designed for someone to learn and improve in muay thai from with a focus on heavy bag training (but you can always shadow box all the workouts).
There are definitely a lot of excellent free learning resources as well such as on YouTube.
But having the structured learning program that can take you from the fundamentals to more advanced training is best found in a paid program such as the Heavy Bag Blueprint.
2. To Learn Muay Thai at Home you MUST Stay Consistent!
This is very important if you want to progress.
I would suggest beginning with 2 sessions per week – just to start off with.
This way you only have to block out about 2 hours per week to get started.
If you can commit to, at least this, for one month then you’re well on your way to sticking with it in the long run.
Martial arts is a long journey and being consistent and building and maintaining some kind of momentum and progress no matter how small will pay off in the long run.
Committing to training 2-3 times per week will pay off in the long run if you manage to stay consistent for several weeks or even months.
And you will see the results if you can remain consistent following a solid plan training muay thai at home.
3. Set Up Your Training Space
Ideally you would set up a space where you can hang up a heavy bag and maybe put down some mats.
But if all you have is your living room or spare room then this IS your training space.
I set up my heavy bag in a spare room but you can make use of your garage, or even back yard to set up your own home muay thai training area.
But, you need to have a space and getting this sorted out early is advisable.
Check out a post I wrote about the best muay thai home gym setup.
4. Invest in Training Equipment or Make Your Own
There are a couple of essential pieces of equipment you will need.
I started off with a rice sack filled with sand and old clothes ripped up to wrap around my hands.
Basically all you need is a punching bag and gloves.
If you don’t have the space then start off with just shadow boxing the techniques – make the best out of what you have available!
1.Punching Bag
The heavy bag is the most useful training tool you can have to learn muay thai at home.
With a heavy bag you can practice the majority of techniques of muay thai as well as improving your power, speed, timing and technique.
You can purchase one from your nearest sporting goods store or online.
You could also make your own heavy bag.
I started off with a sack filled with sand and this was really helpful when getting started.
2.Gloves
You don’t need anything too fancy or expensive when it comes to gloves.
Getting the right size gloves is important, so you should learn about the best size gloves for you.
Your local sports store should have a decent pair of boxing gloves you can start off with.
That’s about it.
These two pieces (a heavy bag and hand protection) of equipment alone will keep you having fun and learning and progressing for a long time just training solo at home.
5. Track Your Rounds
Have goals for the number of rounds you want to complete each week and try to increase the number of rounds you do until you hit your goals.
Tracing the length of your rounds is important.
As an example you can set rounds of 3 minutes with 1.5-2 minutes rest to start off with which is a 30 minute session.
An example for a 6 round workout may be:
- Round 1 – Stance & Footwork only
- Round 2 – Defense only
- Round 3 – Boxing
- Round 4 – Hands and Knees
- Round 5 – Teeps and Low Kicks
- Round 6 – All combos and techniques
This may seem short but we want to start off with something that we are more likely to stay consistent with to build momentum and a foundation and to remain consistent.
6. Keep a training log
Track your workouts and what you learned or improved on or what needs more work.
This will help you keep progressing and improving when training muay thai at home.
If you do want to learn muay thai at home, you wont have a coach or teacher pushing you or telling you what you need to work on or pointing out where you made mistakes.
This is the biggest disadvantage if you do learn muay thai at home.
So you really need to keep track of your training workouts.
This also is great when looking back and reviewing the progress you have made over time.
7. Video Your Sessions
Along with a training log I would also suggest taking video of yourself.
Again most people can do this on their mobile phones.
When you look back and review your videos, weeks and months later you will see how much you have improved.
Also without a teacher or instructor guiding you when you learn muay thai at home, videoing yourself and reviewing the video and comparing with the instruction videos you follow is the best way to make sure you are training correctly.
8. Shadowbox a Lot!
Shadow boxing is a part of muay thai training that can be done anywhere, anytime with no equipment.
But the basics would be to work on your stance, footwork, defensive movement and of course all your strikes i.e punches, knees, kicks and elbows.
Do at least one round of shadow boxing for each workout you do and these can act as warmup for your body.
In fact with shadow boxing and drilling techniques and combos you can get a really effective muay thai and striking session at home without any equipment at all.
How to learn muay thai at home : Summary
These 8 steps provided are all you really need to follow in order to get started with your muay thai training at home and learning more about this awesome martial art from home.
We will get more into my recommendations for sources for instruction and online programs but for now, read through and commit to a minimum standard that you can remain consistent with for at least a month or four weeks.
Whether you can train 2-3 times per week or just one session a week, once you start making progress and remaining consistent your results will snowball and you will improve!
Guaranteed!
