Khun Kao's Fight Training Regimen

[Khun Kao]

Hi everyone....

I recently took a group of fighters to Virginia Beach, VA to compete in an amateur Muay Thai & MMA event. Though none of my fighters won (I'm *still* bitter about that!), I have received NUMEROUS requests for information regarding my Fight Training Regimen.

For those of you who don't know me yet, I have a habit of recording EVERYTHING that I do with my Muay Thai classes and our training. I go to every single class with a written lesson plan, often "mapped out" down to the minute.

That being the case, I've compiled my entire Fight Training Regimen into a single document, beginning with two different course outlines, and followed by every single workout we did in preparation for the event. I've included a few comments in the document regarding what I feel was, or was not, effective.

So, without further ado, here is the link to the online version.

http://stickgrappler2.tripod.com/kbox/kkregimen.html

Apologies in advance for the lack of spacing between paragraphs and sections. We expect to have that corrected in the coming weeks.

I would appreciate any comments, discussion, critiques, suggestions, or feedback anyone cares to offer. I may have a number of years of experience in Muay Thai, and accomplished a number of things, but I'm still relatively new to coaching a fight team.

Kob Khun Krab!

Kru Brooks (Khun Kao)

[Yin and Yang]

One word...wow. That is really awesome that you wrote all of this down. I am not really familiar with Muay Thai, I do Kung Fu, but I recognize many of the strikes, kick, and other things you wrote down. However some I can not even think of their meaning. I havent finished the entire document, but I will.
-X

[Jay]

At first glance .... WOW !!!

I've printed it off to study tomorrow ... while I should be working :D

Jay

[Khun Kao]

I'm looking forward to hearing your thoughts!

Thanks!

Khun Kao

[Bon]

I have very limited experience & knowledge... but, I'll offer my thoughts anyway.

What's neck wrestling? I see a lot of time being spent on that, does it transfer over to fighting?

I like the Boxing vs. Kicking, very good idea I think. Maybe always follow that up with boxing & kicking? Once you go from being limited to not being limited, things seem to flow a bit better I think.

Why'd you wait so long to work on strategy? Shouldn't that be one of the first things you work out so you can then set about training so you can employ your strategy?

[YODA]

Bon: Neck wrestling = fighting for the Thai clinch - the "plum".

[Grifter]

i also have limited knowledge but was wondering why when it comes to the sparring. You go from boxing only to kicking only to boxing vs. kicking and eventually to elbows. vs. boxing or kicking. so i was wondering why dont you have your fighters spar using boxing,kicking,elbows,knees all at the same time?? Also what is Ram Muay??

[SoKKlab]

Grifter,
A Ram Muay is a part of the Wai Khruu.
It is a Pre-Fight dance ritual to honour your teacher (Wai Khruu-Bow or offer Respect to, Khruu-Teacher) and to help protect the fighter by invoking certain forces to keep from serious harm.

The Ram Muay is literally the trance-like dance movements before the fight commences. In older times each training camp and or region of Siam/ Thailand would do their own unique Ram Muay (Fight Dance), so that an observer could see where the fighter originated from and who his teacher was.

The Movements have both practical and semi-mystical meanings.

[Khun Kao]

Thanks SoKKlab...

He is very right. Our gym actually practices three different Ram Muays, and are in the process of learning a few more. The reason for the number of Ram Muays is because we instructors have trained under a number of different instructors and/or camps. We practice each of the Ram Muays in honor of the different styles/schools of Muay Thai that we have training in.

Grifter...

I have to point out that even though I made note of the Kicking Only, Boxing Only, Boxing vs. Kicking, etc, etc, etc. We also did spar using all techniques. For some reason I just didn't make note of it in my written lesson plans. Basically, I wanted to make note on my plans of the SPECIALTY training we were doing during sparring, but did not note the regular free-sparring.

Khun Kao

[Grifter]

oh I see. Thanks khun Kao and Sokklab

[thiaboxr2]

I also printed out the regimen. Very impressive. I noticed the classes lasted anywhere from 1 1/2 hours up to three hours. Seems standard for most schools in our area.
I really do not see a problem with the training. Respectfully, of course, how much experience do your fighters have? Have they fought before in other competitions? Sometimes being new to competitions, fighters get a little nervous performing in front of a large crowd, throws their concentration off a bit.
I do not see overtraining as a problem. What about the conditioning of your fighters? Are thier endurance levels up to par for competing? Seeing the regimen I would hope so.
I notice you also go through 5 rounds of fighters choice. Would that be against pads or just shadow boxing? I also noticed that you do a little bit of everything during training. Ever thought about deviding the training into specific areas of defense/offense? For example, upperbody defense and offense on one day. your next day would be lowerbody defense and offense...
Just a few things to ponder. Good luck on your future competition. By the way, my school was probably at the competition also. I do not know how they did, though.

[Khun Kao]

Thaiboxer2...

EXPERIENCE:
I had 3 fighters participate. My first fighter was competing in his first fight ever. He has 1 years training experience. My second fighter was participating in his first MMA match. He has fought in 2 kickboxing matches, and a few grappling tourneys, and is the current instructor of BJJ at the school where I teach and train. My 3rd fighter has about 8 years total training experience, and this was his 6th kickboxing match.

In the case of the first two fighters, inexperience (overall) was probably a key factor. In the case of my 3rd fighter however, for some reason he was not mentally prepared.

The conditioning of all three was good overall, but I realize that it needs more attention in our training as it contributed a bit to the first & third fighters losses. Our first fighter completely ran out of steam at the end of the 2nd round, our 3rd fighter was just never quite in the condition that I wanted him to get in.

The "Fighters Choice" was for shadowboxing, not choice of drills in general. You'll see that non-fighters were given specific shadowboxing drills to work on, but fighters should not need that.

"Ever thought about deviding the training into specific areas of defense/offense?"

Actually, that is one of the changes I am seriously considering making. Covering a little bit of everything each day has its benefits, providing you have the available time. But because of the short length of many of my training sessions, this isn't possible and I believe that I should narrow my focus on these days.

Thanks for your responses!!!

Kru Brooks (Khun Kao)

[Bon]

Thanks, YODA. :)

[SoKKlab]

I'm Just wondering how I could feed/clothe/job myself over in Virginia with Khun Kao..Hmmm. :)

Khun Kao your fighters are lucky to have you.

[Khun Kao]

SoKKlab...

I'll let you know when my wife and I have a house, so that we can rent out the garage to you or something, LOL!!!

If you're ever stateside, please contact me and come train! We have a blast!

Khun Kao

[SoKKlab]

I'd love to KK. But Money says not, unfortunately, at present.

I've only been over to the States on business once, that was LA.
Have some family somewhere in Virginia, never met them, more's the pity, otherwise I'd be staying in their garage about now.

How much time do you give to teaching the more Muay Boran style stuff, as opposed to the 'Ring-Distilled' Modern Muay Thai?

Over here in the UK it's diffcult to find a decent school, mostly totally Sport-orientated, which is fine, but sometimes alot of the Traditional techniques get neglected or not taught at all.

My first Muay Thai teacher always taught stuff right across the board and stressed the whole approach to the Art.

Do you teach the entire syllabus of the first book that Jay posted, as equal parts?

Or do you find yourself dwelling more upon certain core techniques more than others?

[Khun Kao]

I actually teach only modern day ring Muay Thai, as that is all that I have been officially trained in. The little bit that I do know of Muay Thai Boran (Muay Boran) is more in training methods rather than actual non-ring Muay Thai techniques.

There are a number of cross-over techniques that I have picked up between the two styles. Predominantly in approach to training. For instance, going to a mix of padwork and partner work. There are a lot of drills where I have my students actually beat on each other as opposed to the Thai pads to raise their pain threshold and condition their bodies.

I've also picked up a philosophy of attack that I attribute to being more Muay Boran than what I learned in regards to ring Muay Thai. The philosophy of attack is one where rather than using your angle of attack and combinations to create an opening, you simply attack your opponents guard HARD to hurt it, which will then begin to create its own openings. I'm sure that there are ring Muay Thai gyms that use this approach also, but I had not trained that style.

There are also a lot of HARD blocks that I picked up that I attribute to Muay Boran. In this style of blocking, you condition your shins, knees, elbows, and forearms to be especially tough to attack your opponents weapons as he attacks you.

As you can see, almost everything that I have trained in, and even the Muay Boran influenced material I've learned, has been almost entirely from the perspective of ring Muay Thai. That is all I teach because that is all that I have actually been trained in and certified to teach. However, I try to pick up any little tidbits that I can and try to apply them to my own teaching.

Many of the techniques in the book are things that I teach, though they may not look exactly the same. Because my focus is on ring Muay Thai, there are a number of techniques that I do NOT teach, like the Diving Punch and the Flying Headbutt. Also the leg and arm breaks are not taught, and the Spin Kicks.

I do tend to stick with certain CORE techniques as you ask. I have a tendancy to stick to the Basic Punches (Jab, Cross, Hook, Uppercut), the Horizontal Elbow Strike, Fowards Spike Elbows, Straight Knee, Curve Knee, Side Knee, Basic Push Kicks, and basic Round Kicks. I always return to the simplest variations of the above strikes in my teaching.

I do depart from these techniques from time to time to teach different variations of them. Especially varying elbows and varying kicking angles (push kick AND round kick). I also show a couple of different ways to throw the straight knee.

Khun Kao

[SoKKlab]

Thanks for answering KK,

I am very much of The Muay Boran school. People are always complaining how hard my elbows, shins etc are when they try to attack me! :)

I feel that my needs have changed now from a more Sporting perspective. I am geared towards the Limb Destructions and the more brutal aspects of the art. Looking to stop attacks ASAP, not neccessarily partake in an exchange of blows as a Fair and Legal fight.

Your camp sounds like a really good one and I'm pleased that you have provided so much detail, like I say they are lucky to have a teacher who pays so much attention to detail and knows his stuff.

Good Luck and if I'm ever in Virginia....

[Jack]

SoKKlab, could you maybe tell me about your former and current training? Knock me out with details if you'd like. :)

Jack

[nicolo]

Khunkao,

In regards to knees, how exactly are flying knees executed? I read in your articles on the stickgrappler site about it.
I try executed them but could never achieve proper mechanics and height.

[Khun Kao]

nicolo...

Flying knees are actually a lot simpler than they sound.

Lets say that you're in an Orthodox fighting stance (left-side lead) and you want to throw a left-leg flying knee strike. You take a step forward with your right leg towards your target. Instead of just stepping forward with your left leg, you lift it for the knee strike and launch yourself forwards with your back foot.

The knee strike should be aimed FORWARDS, not UPWARDS! As you leap forwards, you should pop your shoulders backwards and hips forwards right as you're hitting the target for extra power.

KEEP YOUR HANDS UP!!!!

Khun Kao

[nicolo]

Khunkao,

Ok I see what you mean. But in order to achieve the height for a head attack, I'd probably have to be several steps away for that?
I'm a righty so when I start out in a left-lead stance, I quickly step up with my right foot and left foot. As soon as the left foot hits the ground, my right leg comes up and out into a knee. My left leg pulls back. I don't know if that's how it's done.
The further back I am, the more height I get. But again I don't know if that's how it's done.

[Khun Kao]

Hmmm...

Not quite sure. It *sounds* close, but I'd really have to see it.

To make it really simple... Throw a knee, but JUMP with it rather than just stand up on your tiptoes.

Khun Kao

[SoKKlab]

KK,
Maybe a slight confusion of terms between Jumping Knee and Flying Knee techniques, perhaps?

Kao Loi-Flying knee is the tech that I've always done by bringing the one leg up and then jumping and hitting through with the other. Same motion as that jumping scissoring flicky-flack front kick which I can never remember the name of, except with knees instead of feet.

I like the Flying knee best, but it is a bit of a double edged sword, as you might hit with it or you might get hit onto your arse...

Perhaps Nicolo's thinking of that one instead of the straight thru jump knee tech? Oh the magic of Internet Video, we could say yeh or neh in an instant.

Nicolo, do the technique from your normal Right Foot forward stance, it'll make more sense to you from there. Kao Dode-Jump Knee is just like throwing the normal straight knee but with a spring forward and through.

Sorry to butt into a Private convo.

[nicolo]

SokKlab:

No that's the problem! I want to execute Kao Loy but end up with Kao Dode. You see what I mean? I guess I don't gain enough height when I jump forward sometimes because I'm standing too close to the opponent. All I end up with is a hopping or jump knee.
In order to obtain the necessary height for a head attack, I'd have to start from several or more steps away. If I was in left-lead stance and wanted to throw the right flying knee, I'd quickly step forward right my right foot, then my left and as soon as my left foot hits the ground I spring forward and the right knee pulls forward. My right arm swings out and back and my left hand is covering my chin. I try to arch my back in the air as much as I can so that the knee gets more penetration.

I guess I can try the way you described...I see what you're saying. It's like a crane kick...bring up one leg and then kick with the other. Except knees in this case.

The other way to get jumping height is grow another foot taller...but I don't think that's gonna happen anytime soon.

[SoKKlab]

Seems like you've sussed it Nicolo,
A good drill for practising launching Flying knee, I find is this, essentially throwing two Knee strikes in quick succession;

In your natural stance, throw lead jab and cross (1-2),
then straight Knee with your rear leg-in your case the Left leg.

Throw the knee strike but don't step through, ie you've caught them in the gut with a standard straight knee strike, so you retract the Leg that you've just kneeded with.

Now immediately bring the leg that you've just kneeded with back to starting position in stance.

Follow up immediately by raising your Front knee up and off the floor-as you said like a crane kick-and bringing it down again with an almost bouncing motion on the ball of the foot (Carefully at first-you should be aiming for a fairly light springing motion to start with).

So that you use that (Your front leg) as a springboard to Immediately power up off the floor bringing the rear Knee in to play as a Flying knee strike. Forward Up and Through.

I've found that I have developed very good spring through and height using this method and repeated practice. It's also a fun sequence to do and I find myself Sproinging around the place, enjoying myself.

It has worked for me many times as a combi in fighting scenarios, because it is slightly unexpected, as you are forcing an opening with the first Knee strike and if you have been lucky enough to not have that countered with a catch and throw or Elbowed/ Re-directed, then you immediately follow through with the Flying knee.

Particularly if the opponent is going straight backwards.

Usually scares the pants off those who don't expect it, but be careful with this technique. As with all Flying or jumping techniques, they are a two-way street, great if they work but along way to the floor if they don't...Particularly if they palm you in the face or chest and you are leaning back with your upper body a little too much.

As ever Keep a Tight Guard in front of your face. I naturally developed a version of this where on the second knee my hand automatically pushes/ strikes their face, obscuring their vision for what's coming.

Again must be careful with this arm out tactic, as I often throw people from this sort of position. I figure if I can do it to them, then they night be able to do it to me.

Hope this helps. Go easy to start. Happy Leaping!

[Khun Kao]

Ah, difference in terminology.

When I refer to the technique "Flying Knee" it is what you guys seem to be calling the "Jumping Knee".

When you guys are referring to the "Flying Knee", it is what I refer to as the "Jumping Scissor Knee".

(or maybe I've got it backwards? I've had one too many Singha's tonite... LOL)

Khun Kao

[SoKKlab]

God help us when we get on to the side and spinning Knee strikes then :)

As I've always understood it, Kao Dode is the Jumping Knee, similiar to Kao tone (straight knee), except that you are Jumping towards the adversary during the kneeing phase of the tech (instead of reaching for a clinch-One hand at a time please!).

Whereas I've always done Kao Loi (Flying Knee) as a switcheroo
with scissoring motion. It seems to get alot of spring and power using this method and works for me.

Saying that i do a few different variations and was shown a shed load of flying/ jumping/ springing knee variants early on in my Muay Thai, some of which were more Ling Lom techniques than Muay Thai.

Anyways, i hope the drill made sense to nicolo, whatever its really called...Confusing as well, because of Thai Dialect (Ie Sok Gnad/ Hud-Levering upward elbow).

Mostly simpler in English, but not always the case-many's a time when I've been 'thrown' by a term in English for a simple technique (?Just what do you mean Straight Elbow? Huh?-Looks perplexed and watches fellow trainees for a clue)...Hohum.

Regardless they work when applied Correctly with common sense...

[Khun Kao]

LOL

I once asked my instructor, Master Kumron "K" Vaitayanonta if he would teach me the Thai names for the techniques. He just laughed and told me to call them whatever I want to call them because thats what the Thai's do. Most of the techniques don't have "official" names, so going from gym to gym, or camp to camp, you are likely to hear different names for the same techniques.

So, I do as you described, I just use the simplest common English that I can. And as far as using the Thai names for techniques, I simply teach my guys the terms: Sawk, Kao, Teep, and Dtae. (since the boxing that I teach is directly from International Style Boxing, I teach only the English terms for them. Especially considering that the Thai's use English for some of their punches, too!)

Khun Kao

[Skye]

Brooks- You put alot of work into it, I hope it pays off at your next event. I'll start off and say I haven't had a fight so I'm not the most knowledgable. I did train for one last year (and was going to take a boxing fight in the lead up to it) but it got called off. Looking back on it I'd have to say I really lacked some key areas of conditioning, and you maybe lack the same things. I had good cardio from training hard, jogging and sprints, one night I got my heart rate over 200 and had recovered to be able to talk after half a minute.

I really lacked anaerobic fitness though, and still do, something alot of kickboxers don't work on enough. I'd look into adding a long term weight program for your serious students. You can add to this base with more specific programs like plyometrics. Maybe try to get a group discount at a local gym if you don't have a weights set up, and get some pro advice.

I also like like the idea of specialised classes. Oh and one small thing I've read jumping jacks are baaaad:

"Don't do jumping jacks.

Why not jumping jacks? Because there is no technique in sports that is similar to and can be improved by doing jumping jacks, but what is more important jumping jacks can neurologically disorganize a person (Diamond 1979). Jumping jacks, even for normal persons, can cause regression to an out-of-sync, homolateral pattern of locomotion (left arm swings forward with the left leg, right arm with right leg) and “a vague feeling of confusion” (Diamond 1979).1 An instructor who makes athletes do jumping jacks shows ignorance of exercise physiology, proper methods of training, and pedagogy. Jumping jacks raise the blood level of lactate before the main part of the workout and they are not a lead-up exercise for any technique."

From here (http://www.stadion.com/column_stretch12.html)
Good luck.

[nicolo]

oh yeah it makes sense...wonder if I can do spinning reverse elbow jumping jack techniques...

[Khun Kao]

Interesting post. I had never heard that before re: jumping jacks. Definate food for thought....

Brooks (Khun Kao)