MODULE 1: THE HISTORY OF MUAY THAI
Educational Objectives:
- Know and understand the origins of Thai boxing (Muay Boran)
- The Muay Thai of today and the progression of training camps
Key Points:
- Utility and context
- Important dates
- History and culture
- The first steps of Muay Thai in Thailand
Educational Objectives:
- Cultural understanding
- Respect and values
- Master-student links
- Mental preparation and concentration
Key Points:
- Wai Kru / Ram Muay
- Mongkhon and Pra Jiad
- Spiritual and mental dimension
- Diversity, symbolism, and identity
Educational Objectives:
- Understanding the different styles
- Finding one's style / factor of influence
- Know the legends that have marked history
Key Points:
- Impact on your fights
- Strengths and weaknesses
- Combat methodology
- Find a source of inspiration according to your style
MODULE 2: BASIC TECHNIQUES OF MUAY THAI
Educational Objectives:
- Adopt a stable stance and understand weight transfers
- Understanding movement, balance, and proper posture
Key Points:
- Posture, positioning, stability
- Strike corridor
- Left-handed and right-handed guard
Educational Objectives:
- Understanding the functioning of the cardiovascular system
- Learning to coordinate movements with breathing
- Breathing and letting go
Key Points:
- Inspiration and expiration (timing)
- Breath management
- Slow breathing and heart rate control
Educational Objectives:
- Understanding the usefulness of the Jab (front hand) and the Cross (back hand)
- Combine the 'one-two'
- Timing and striking distance
Key Points:
- The jab controls the distance
- The power of the cross comes from the kinetic chain
- The importance of always returning to the initial position
Educational Objectives:
- Understanding the different types of brackets and their functions
Key Points:
- Strike angles
- Foot positioning
- Coordination and rotation of the body
Educational Objectives:
- Learn the correct technique to maximize power and accuracy
- Understanding the intention and the ideal timing
Key Points:
- Guard position
- Hip rotation and weight transfer
- Target and striking distance
Educational Objectives:
- Learn the correct technique to maximize power and accuracy
- Learn the different types of elbow (Horizontal / Vertical / Diagonal)
- Understanding the functions of each type of elbow
- The intention and the different damages
Key Points:
- Types of elbows
- Shoulder and torso rotation
- Distance and safety
- Tips and tricks
Educational Objectives:
- Learn the correct technique to maximize power and accuracy
- Comprendre le positionnement et la posture
- Infliger des impacts puissants et connaître les points vitaux à cibler
Key Points:
- Les types de genoux
- Le changement de garde (switch)
- Rotation des hanches et impulsion
- Position et transfert de poids
Educational Objectives:
- Comprendre l'importance du front kick et ses variantes
- Apprendre à utiliser le teep pour repousser, déséquilibrer, impacter et contrôler le rythme du combat
- Découvrir les différents niveaux de frappe
Key Points:
- Position et équilibre
- Levée et extension de la jambe
- Transfert de poids et impulsion
- Timing et distance
- Utilisation défensive et offensive
Educational Objectives:
- Comprendre l'importance des coups de pieds pour attaquer, défendre et contrôler la distance
- Apprendre à utiliser les Low/Middle/High Kicks selon la cible et la situation
- Découvrir comment affaiblir et surprendre l'adversaire
Key Points:
- Low kick : Cuisses et jambes
- Middle kick : Corps, côtes et bras
- High kick : Tête et menton
- Timing et distance
- Position et équilibre
Educational Objectives:
- Understanding and learning to manage combat distance
- Understanding movement as well as the coordination of movements
- Learn what feints are and how to incorporate them into my boxing
- Identify the 3 combat distances
- Use movement and the teep to control distance
- Set one's own pace
Key Points:
- Distance and effectiveness of strikes
- Importance of travel
- Never cross your legs
- Move while hitting
- Effects of fakes on the brain
- The types of fakes
- Timing et contre-attaque
Educational Objectives:
- Understanding the importance of blocks to effectively protect oneself against strikes to the upper body
- Knowing how to adjust your blocks according to distance and type of strike
- Develop the responsiveness and reading of the opponent's movement
- Integrate blockages into offensive sequences to prepare counter-attacks
Key Points:
- Punch and hook blocks: Parries with the forearms
- Distance and timing for effective blocking
- Block combinations + counterattacks
- Maintenance of guard and balance
- Reactivity and anticipation of enemy strikes
Educational Objectives:
- Understanding the importance of blocks to effectively protect oneself against strikes to the lower body
- Knowing how to adjust your blocks according to distance and type of strike
- Develop the responsiveness and reading of the opponent's movement
- Integrate the blocks into offensive sequences to prepare for counterattacks
- Comprendre et différencier les blocages des saisies
Key Points:
- Blocking Low / Middle / High Kicks and Front Kicks
- Weight transfer and balance to absorb the shock
- Combination of blocks + counterattacks
- Reading and anticipating the opponent's timing
- The seizures and the appropriate reactions
Educational Objectives:
- Understanding the importance of Shadow Boxing to improve individual technique without a partner or punching bag
- Repeat and memorize sequences so that they become natural and automatic
- Develop speed, fluidity, and coordination of strikes
- Working on movement and evasion
- Evaluate and correct your posture, stance, and hip rotation
- Coordinate your breathing with your movements
- Improve physical condition and specific endurance
Key Points:
- Movements: Forward, Backward, Lateral, Pivots
- Posture and guard
- Chains
- Fluidity and coordination of movements
- Controlled breathing to maintain endurance
- Visualization of an opponent
- Repetition and rhythm
MODULE 3 : GENERAL AND SPECIFIC PHYSICAL CONDITIONING
Educational Objectives:
- Understanding the Importance of Physical Preparation
- The impact on overall performance
- Knowing how to train intelligently
- Know the different types of training
Key Points:
- No packaging, no boxing!
- Endurance, strength, explosiveness
- The dangers of overtraining
- Training Psychology
Educational Objectives:
- Develop core strength and stability to support all boxing movements
Key Points:
- Push-ups: Strong posture, constant core engagement
- Pull-ups and rows: Pulling with the back, bar pull-ups or elastic rows
- Squats and lunges: Knees aligned and controlled descent
- Core stability: Importance of the trunk as a "bridge" between fists and legs
- Free: Our guide on physical preparation
Educational Objectives:
- Develop explosive power for the fists and legs
Key Points:
- Jumping pumps: Push the ground with speed
- Jump squats: Dynamic rebound, soft landing
- Burpees: Rhythm and overall explosiveness
- Box Jumps: Push with the hips, land softly
Educational Objectives:
- Maintain intensity throughout the duration of a fight (do not collapse in the 3rd round)
Key Points:
- Timed circuit / AMRAP
- Vary upper/lower body to simulate a round
- Maintain good technique despite fatigue
Educational Objectives:
- Develop the speed and impact power of jabs and hooks
Key Points:
- Slap pumps: rapid energy transfer
- Medicine ball throws: Simultaneous Rotation + Extension
- Elastic shadow boxing: Maintaining speed despite resistance
Educational Objectives:
- Strengthen the transfer between the hips and shoulders in circular strikes
Key Points:
- Explosive Russian twists: Controlled rotations
- Elastic rotations: pivot movement of the torso
- Medicine ball lateral slams: Mimic a hook or an uppercut
Educational Objectives:
- Develop leg drive and explosiveness for middle and low kicks
Key Points:
- Jump squats: Vertical power -> Two pauses at the bottom
- Kettlebell swings: Explosive hips
- Jumping lunges: Targeted unilateral strengthening
- Long jump: Takeoff power
Educational Objectives:
- Improve the speed and power of knee strikes and kicks
Key Points:
- Jumping lunges: Unilateral explosiveness and reactive legs
- Dynamically raising knees: Pure explosiveness
- Burpees + long jumps: Dynamism and reactivity/ground time
Educational Objectives:
- Solidify the connection between the upper and lower body to absorb and strike harder
Key Points:
- Dynamic plank: Trunk stability under movement
- Rotational bracing: Rotate without losing balance (arms extended, hands together, elastic rotation)
- Crossed abs + bicycle abs: Core abdominal strengthening
Educational Objectives:
- Apply all the conditioning work in a complete and realistic session
- Reproduce the requirements of a fight: Intensity, alternating punches and kicks, managing fatigue
Key Points:
- Chains of punches, legs, and torso
- Maintain the technique despite the fatigue
- Explosiveness and speed
- Muscular endurance
- Management of rhythm and recovery
- Motivation and mindset
- Intense finisher
Educational Objectives:
- Breaking the myths and understanding how bone strengthening works
- Renforcer intelligemment les tibias
- Prendre confiance et oser frapper plus fort
Key Points:
- Casser les mythes
- Méthodes sûres et progressives (corde à sauter, course, sac de frappe)
- Technique correcte de frappe
- Fréquence et repos
- Signes d'alerte
- Rappel pédagogique de prévention
Educational Objectives:
- Stabilize the head and upper body to better absorb the blows
- Reduce the risk of cervical injuries and violent jolts
- Learn safe and progressive methods to strengthen the neck without danger
Key Points:
- Importance of the neck in boxing/muay thai
- Breaking the myths: Brutal blows NOT NECESSARY
- Effective exercises
- Security and prevention
MODULE 4 : RECOVERY
Educational Objectives:
- Understanding the difference between static stretching, dynamic stretching, and joint mobility
- Show why mobility and flexibility are essential in Muay Thai
- Learning to integrate stretching and mobility at the right time
- Educate about common mistakes
Key Points:
- Difference between flexibility and mobility (Range + Control)
- Injury Prevention
- Best recovery
- Dynamic stretching before / Static stretching after
- Improvement of technique and fluidity
- Specific regular short routine Muay Thai
Educational Objectives:
- Understanding the difference between meditation (grounding, mental calm) and visualization (active mental preparation)
- Learning to use meditation to manage stress, anxiety, and improve concentration
- Discover how visualization can enhance self-confidence and performance in combat
- Show simple and accessible methods that are not esoteric, tailored for boxers
- Deconstructing preconceived notions: it's not just for Buddhist monks, but it's a real tool for athletes
Key Points:
- Meditation = breathing, centering, and mental clarity
- Visualization = projecting oneself into the action, mentally rehearsing
- Stress and Emotion Management
- Improvement of trust and concentration
- Mental rehearsal = activation of the same circuits as actual practice
Educational Objectives:
- Understanding why injury prevention is as important as training itself
- Identify the most common injuries in Muay Thai
- Explain the principles of prevention: warm-up, technique, active recovery, and gradual progression
- Provide effective recovery tools: sleep, nutrition, mobility, massage, ice and heat
- Raise awareness of warning signs (persistent pain, inflammation, extreme fatigue, cramps, and nervous fatigue)
- Learning to integrate prevention and care into the daily routine of the boxer
Key Points:
- "Better safe than sorry"
- Warm-up and mobility = key to prevention
- Progressivity in burdens and impacts
- Targeted muscle strengthening (neck, shoulders, hips, ankles)
- Recovery = sleep + hydration + nutrition
- Difference between normal pain (muscle soreness) and warning pain (injuries)
- Mental: accepting to slow down or adjust training when the body sends a signal
MODULE 5: NUTRITION - NUTRIENTS
Educational Objectives:
- Explain the importance of proper nutrition for an athlete training intensively in Thailand (or elsewhere)
- Provide simple foundations: balance between carbohydrates, proteins, fats, hydration, and micronutrients
- Highlight local specialties: Thai cuisine, adaptation of dishes, management of spices, and prevention of digestive issues
- Addressing the common mistakes of foreign boxers in Thailand (not eating enough, poor hydration, excessive street food, etc.)
- Understanding the process of weight loss and muscle gain
Key Points:
- Role of nutrition in performance, recovery, and injury prevention
- Heat and humidity adaptation (hydration, electrolytes)
- Importance of carbohydrates for energy (rice, noodles, local fruits, etc.)
- Proteins for muscle repair (fish, chicken, beef, tofu, and eggs, etc.)
- Quality fats (coconut, peanuts, etc..)
- Pre- and post-workout nutrition in Thailand
- Dietary supplements
A VOIR
Alimentation = Carburant + Matériaux de réparation - Mauvaise nutrition = Fatigue + Blessures + Stagnation
- Bonne nutrition = Performance + Récupération + Longévité
- Protéines = Construction/Récupération (muscles et tissus)
- Glucides = Energie principale
- Lipides = Energie lente et santé générale
- Vitamines = Régulation des réactions du corps
- Minéraux = Equilibre nerveux et musculaire, hydratation
- Assiette type : 1/3 glucides, 1/3 protéines, 1/3 légumes + bonnes graisses
MODULE 6 : MENTAL PREPARATION
Educational Objectives:
- Understanding what "Chai Sû" is (fighter's mindset, warrior's heart)
- Develop practical techniques to cope with fatigue, pain, and believe in one's ability to endure.
- Learning to manage negative self-talk ("little voice") and transform it into a driving force.
Key Points:
- The critical moments of training: how to use them (the last round, the exercises you hate).
- Self-affirmation, the inner voice, the importance of willpower.
- Ritualize the confrontation with discomfort to strengthen resilience.
Educational Objectives:
- Understanding the physiological and psychological mechanisms of fear / stress.
- Knowing how to accept fear as normal, channeling it so that it helps rather than paralyzes.
- Mastering breathing techniques, rituals, visualization, and positive affirmations to mentally prepare for combat.
Key Points:
- Fear is normal: body reactions, adrenaline, "fight or flight" mode.
- Breathing techniques (square breathing, etc.) to regulate stress.
- Rituals (pre-combat) to create a "bubble of mastery."
- Multisensory visualization: sensation, environment, opponent, process.
- Positive affirmations: formulation, timing, repetition.
Educational Objectives:
- Understanding the importance of mental calmness in a fighter's performance.
- Identify practical techniques for managing emotions in the heat of battle.
- Build a stable and thoughtful mindset, rather than a reactive one.
Key Points:
- Emotional regulation
- Patience and observation
- Strategic thinking
- Difference between reaction and action
Educational Objectives:
- Understanding the concept of mental resilience and the comfort zone
- Learning to push beyond one's limits and embrace discomfort
- Redirecting one's thoughts to the essentials
Key Points:
- Mental and resilience: what is it?
- Comfort/Discomfort Zone
- Systems of thought and approaches to combat
- Mental reinforcement techniques
- Beyond the pain
MODULE 6 : FIRST STEPS IN THE RING - SIMPLE BASIC PRINCIPLES
Educational Objectives:
- Understanding the right mindset for a first fight (realistic confidence, curiosity)
- Manage your breathing and pace to last 3 to 5 rounds
- Knowing how to structure a round in simple phases: opening, safe work, closing
- Learning to manage the unexpected (exercises focusing on oneself, simulation of a knockout)
Key Points:
- The victory begins with calm: breathe, visualize, pre-fight routines
- A managed rhythm = fewer errors and better recovery between actions
- Think "survive and impose" rather than "give it all right from the bell"
Educational Objectives:
- Identify your most reliable shots
- Rebuild at the crucial moment
- Learning not to force: choosing when to insist and when to back off.
Key Points:
- The control of distance dictates the weapons
- Changing the pace confuses the opponent
- Repeat at 70–80% intensity to last; effectiveness > brute strength.
Educational Objectives:
- Identify the most common mistakes among beginners
- Provide simple, testable corrections in training
- Establish new post-workout habits
Key Points:
- Error + solution must be simple and repeatable
- Correcting a habit requires a short and daily routine
- Self-observation (video) accelerates correction.
