"You can learn more about a person in an hour of play than you can in a year of conversation." -PLATO

The Noble Art of Muay Thai Boran is heralded as the most effective striking based Martial Art known to man. 

This accolade is a direct result of not just the indomitable techniques of the Art, but perhaps more importantly, the training methods utilized by Thai stylists. 

While specific training methods may vary slightly amongst different "Kai" (ค่าย) or camps/ gyms, all true Thai Boxing camps incorporate a well-rounded and complete training program tailored for the specific needs and objectives of the academy and/or individual student. 

Today very few camps instruct on the traditional methods of Muay Boran, focusing instead on the modern sporting Art of Muay Thai. This trend is reflected in the training methods found in most gyms. Generally, training methods can be placed into two categories, the aforementioned Muay Thai competition centered methods, which tend to emphasize practical techniques and physical conditioning designed for the rules and format of sport based ring fighting and those which teach the traditional methods of Muay Boran in which case the objective is to transmit the legacy of the Art by passing on not just fighting skills, but more importantly knowledge of the ancient curriculum and other aspects of the Art. 

While these two objectives are very different, they are not mutually exclusive and most camps that teach Muay Boran also include training that caters to those who wish to fight competitively.

Although training requisites may differ there are 4 categories, or "Pillars", of training that are omnipresent in Kai the world over. These four areas of training are:

1. Apparatus training, 

2. Partner-Based training, 

3. Solo training and, 

4. Conditioning.

Generally an equal priority is given to each of these four areas of training however this depends on the goals of the camp and individual practitioner. Apparatus training is a diverse category of training that includes all manner of bags, pads and other inanimate objects. Apparatus training can be subdivided into two subcategories according to the presence of an outside party in the activity. 

These categories are :

1. Assisted apparatus training and, 

2. Unassisted apparatus training.

Assisted apparatus training is the foundation of Muay Thai Boran skill acquisition as it directly couples the "Kru"(ครู), or trainer with the "Sit"(ศิษย์), or student. 

Assisted apparatus training is primarily done on rectangular pads that are strapped to the coaches forearms. These apparatuses, known as Thai pads or "Baos" (เป้า), are held by a "Pad Man" who actively moves to simulate combat with a live opponent and develop a practitioner's coordination, speed, power and techniques; executing combinations using all of the weapons in attack, defense and counter-attack. 

The pad man will often also wear a belly pad and/or shin pads so that the student may attack the torso and so the trainer can attack with kicks. Thai pad training can be specialized to focus on specific techniques for combinations such as only punches, only kicks,, only knees or elbows as well as clinch striking or any combination of the nine weapons of Muay Thai Boran. 

Another less used assisted apparatus is the circular pads worn on the hands of the trainer. These apparatus are known as "Focus Mitts" and are designed to develop hand speed and skill in punching an elbowing techniques as well as evasive movements of the torso and head; such a ducking, sliding, rolling, slipping and snap back movements, as well as footwork. Assisted apparatus training is intended to be a more dynamic and realistic form of apparatus training with simulates the kinetics of actual combat so that the practitioner can develop a functional knowledge of angles, biomechanics of self and the opponent and how to properly combine the nine weapons in a fluid, coordinated and intelligent way, as well as learning timing, speed and efficient power in a semi cooperative manner. This practice eliminates the necessity of occupying one's attention on simply trying to fight, which tends to occur when sparring and can inhibit the learning process. 

Unassisted apparatus training is another important aspect of MuayThai Boran's training methods. This sub-category includes the famous Muay Thai banana bag, standard heavy bags, teardrop shaped bags, pads mounted on walls or poles, etc. Unassisted apparatuses develop different specific skills based on their shapes and placement, however, all unassisted apparatuses generally serve the function of an inanimate target used to build the practitioners power, stamina, technical skill and conditioning, without having to worry about being attacked in return. 

Although training on unassisted apparatus may encourage and unrealistic and lackadaisical approach to fighting, this area of training is balanced with other forms of training and a good teacher or Kru, will instruct and monitor students to always accompany their bag work with consistent defensive habits and footwork rather than just standing in front of the bag and mindlessly striking it. 

The next category of Muay Thai Boran training is Partner Based training. This activity covers the full spectrum of sparring known in Thai as "Len Chung" (เล่นเชิง), that addresses every aspect of the Arts fighting methods in a systematic manner. Partner based training can be classified by several distinguishing factors including the objectives of the particular session and means which those objectives are met, the level of cooperation if any, and the level of intensity or contact that will be adhered to. 

The objectives of each partner based training session varies, however, they generally  consist of simply learning to apply the techniques on a live person, all the way to preparing for an upcoming fight. 

These objectives are met in a number of ways; the session may involve the practice of only a specific technique or combination, such as exclusively punching, kicking, kneeing or elbowing (done with caution), or perhaps a high, low, high combination etc. 

Another variety of the specialized training may be the practice of clinch fighting skills known as "Muay Blam" (มวยปล้ำ), such as offensive and/or defensive clinch entry practices, transitional clinch techniques, strikes or throws from the clinch or any combination of these skills. The session may also be an unrestricted sparring exercise. 

The objective of each partner based training activity will also dictate the level and nature of cooperation between the respective partners. Cooperation may entail one of the participants only attacking with a certain technique or combination, or only defending or evading the attacks. Semi cooperative partner based training is an effective means to build skill in a particular area or technique, and is ideally a symbiotic affair. 

A more common form of practice, especially amongst competitive fighters, is the non-cooperative sparring, which is essentially a bout without the pressure or incentive to try to defeat the opponent but rather to build up your partner while simultaneously improving your skills. The type and level of cooperation in partner based training directly influences the level of intensity and combat of the session. The skill level, goals, and possible need to remain injury-free for an upcoming fight, are all critical factors that inform the participants on how hard to strike one another as well as which techniques to execute with more or less power according to the techniques inherent potential to cause injury. Generally Thai stylist spar using 50% to 80% of their potential power, however some practitioners spar at 100% power and intensity.

Partner Based training is not intended to be competitive, instead the activity should be a mutually beneficial exchange of practical knowledge designed to facilitate development of proficiency in the utilization of the Arts methods in a well timed, effectively ranged, biomechanically correct, coordinated, fluent, intelligent and strategical manner, in a milieu which realistically simulates the stimuli and transpirings of actual combat, be at sporting or a self-defense situation. 

Another universal training method practiced at all Kai is solo training, often referred to as Shadow Boxing or in Thai, "Air Play" or "Len Lom" (เล่นหลม). 

The solo training of Muay Thai Boran is very different from that of most other traditional Martial Arts systems. Unlike the "Kata" or forms of other Martial Arts, which typically consists of 18, 27, 36, 54 or 108 predetermined movements, the Noble Art does not include such extended sequences of movement; instead, practical combinations of 1 to 4 techniques are practiced. 

These sequences are known as timed offensives, and are categorized according to the number of movements. 

For example a two-strike offensive would be called "Mai Ruk Song Jangwa"(ไม้รุก_จังวา). 

It should be noted that when training in the traditional Martial Art of Muay Thai Boran, there is a form of sequential training which resembles forms. These forms which are called "Mae Mai" and "Look Mai", consist of 15 techniques each, which are executed in order, in a manner which could be considered form training. This kind of training is not an emphasized or primary practice area of Muay Thai Boran training. Nak Muay focus their solo training on Shadow Boxing drills that develop practical and dynamic abilities to properly move and coordinate attacks, defenses and counterattacks. Solo training includes several varieties which work on all, or specific areas of the Thai boxer skillset. Some of the solo training drills employed by Thai stylist's include practicing only footwork to attack, evade, defend or counterattack. Solo footwork drills are usually accompanied by offensive and/or defensive movements of the arms and/or legs, as if the block, parry or strike an imaginary opponent. Solo training maybe a freestyle session where the practitioner simply executes random combinations of techniques according to his subconscious whims or in response to an imagined opponent or past experience. 

Muay Thai Boran practitioners may focus on developing specific combinations or on hypothetical scenarios that are based on actual exchanges that are common in combat. Thai stylist tend to avoid pre-established movements that surpassed the number of movements that are actually viable in a real fight with live resisting opponent therefore combinations typically consists of no more than four techniques before the fighter will reset, access, or respond according to the real or imagined effect of their bodily force. Kru's understand that committing their students to executing strict and idealized patterns movements that are drawn out and unrealistic will inevitably be detrimental to the practitioners ability to effectively and veraciously address the stresses and dynamic nature of a real fight, sporting or combative. Solo drills can also be done without constant foot work, primarily working on elusive maneuvers of the head and torso or legs, with footwork playing a secondary role in the exercise. Overall regardless of the specific skill being focused on in solo drills, the intention is the same, to develop the practitioners functional knowledge of the kinetics involved in the execution of all of the techniques of Muay Thai Boran and improve proficiency, efficiency, coordination and program the movements into the subconscious and neuromuscular system of the students so that they eventually can access them automatically in combat without having to think about what they need to do. 

The final of the four ubiquitous Pillars of Muay Thai Boran's training methods is conditioning. This critical area of training is comprised of two types of conditioning:

1. That which prepares the practitioner for anaerobic and aerobic requirements of the Thai boxing style of combat and, 

2. That which prepares the exponents organism to withstand powerful strikes, as well as to deliver strikes without experiencing  debilitating pain or injury to self. 

The physical conditioning which addresses the Thai boxers combat specific fitness focuses on strength, power, speed, cardiovascular and muscular endurance. Strength training methods vary from gym to gym, however, a key maximum of the Muay Thai Boran Doctrine is "Core is King", meaning that the band group of muscles which make up the lower torso, specifically the abdominus rectus, the internal and external obliques, and the spinal erectors, are the primary focus of strength training and conditioning. All manner of sit-ups, crunches, planks and partner based exercises are practiced to strengthen and conditioning the core of the Thai stylist. 

Core training forms the foundation of the conditioning of Nak Muay as it is what facilitates all of the characteristic torqueous offensive and defensive movement of the Arts fighting methods. 

In addition to the core, other portions of the anatomy are also developed with weights and/or body weight exercises. Bodyweight exercises typically consist of various types of push-ups, squats, and pull-ups, but generally, after precedence given to  core training, the legs are of priority in body weight training. 

Weight training exercises also focus on the core and legs, but the neck muscles are often developed with weights tied to a string and held in the teeth of the practitioner. Some gyms include the full gamut of bodybuilding exercises using weights, however this is less common and often done improperly and respects to the requirements of combat athletes. Power training is done in much of the same way as strength training, but the movements are done in a plyometric or explosive manner to develop the ability to apply all relative strength in a rapid movement. 

Plyometric exercises that are commonly employed are clapping push-up variants, jumping squat variants, and medicine ball throws and other such movements which require sudden, strong contractions and relaxation of the appropriate group of muscles. 

Speed training is generally done by repetition of actual movement one would like to make faster, but this aspect of training is more a matter of genetic predisposition and the amount of, and placement of, fast-twitch muscles that each individual possesses. While genetics is the primary determining factor in a student's potential to develop speed, strength and power, proper training routines will inevitably augment the speed of the practitioner. 

Cardiovascular conditioning and endurance is an area of training that is especially crucial in gyms which train fighters for professional Muay Thai ring fighting competition. Professional bouts are usually formatted in three, 3- minute rounds, with a 2-minute rest in between each round. Fighting effectively for 9 or even 15 minutes in some cases, is rather exhausting endeavor and requires fighters to be in exceptional cardiovascular shape, as well as possess high levels of muscular endurance. Training to build up on stamina or "wind" is done in a number of ways, some of which have already been elucidated herein however, the primary means of accomplishing this goal is by practicing the Art itself and jogging. 

Daily jogging or "roadwork" typically consists of one or two runs a day which will total a distance of 10 to 20 miles, depending on the fitness level and objectives of the practitioner. Sprinting is also done in many gyms. This type of running develops the Anaerobic System rather than the Aerobic System, which is developed by distance running. 

Rope jumping is another common means which Thai boxers develop a number of attributes, including cardiovascular endurance and foot speed. Jumping rope is usually done in 10 minutes sessions and different skipping techniques will be employed throughout the session. 

Muscular endurance training is essential for sustaining the power of fighters strikes and other movements for extended periods of time. This type of conditioning is developed by executing sets of exercises in high repetition with little or no rest in between sets. Exercises may be body weight or free weight exercises, but more common methods of building muscular endurance for MuayThai Boran  is done on the aformentioned heavy bag and pad work, coupled with other applied skill exercises. Muscular endurance is also built by expertise in the movements of combat which automatically increases efficiency in the activity and reduces the amount of energy required to power the muscles. Yhis type of training develops what's known as battle energy or in Thai "Palang Yut" (พลังยุทธ).

The second category of conditioning can be referred to as "tempering" or hardening, of the organism. Within this category there are two subcategories:

1. Tempering the body to sustain the force of an opponent strikes and, 

2.Tempering the weapons or "Awut", to safely and painlessly deliver strikes to the opponent.

Conditioning that hardens or toughens the body of the practitioner for absorbing large amounts of bodily force in the form of percussive blows is both a physical as well as a mental training. Physical resilience is intrinsically linked to psychological and emotional stalwartness. While all forms of physical training in Muay Thai Boran inevitably builds the mind simultaneous to the organism, tempering the body to endure punishment entails voluntarily being struck and experiencing pain and discomfort, and activity which requires mental strength to partake in and which builds additional determination and resolve that is necessary for actual combat. 

Common methods of conditioning the body to withstand blunt force trauma is for the trainer or partner to strike the student with punches, knees, kicks, and in some rare cases, elbows, on every portion of the anatomy which is likely to be struck during a fight. Oftentimes Thai fighters will deliver kicks to the legs and torso with or without shin pads, punch and kne the torso and arms, in and out of the clinch. Another common method is for the Kru to strike the student with inanimate objects such as sticks, coconuts or medicine balls or, more commonly with the Thai pads. 

All body tempering conditions the fighter for receiving strikes in an apathetic or less affected manner. Tempering the weapons of Thai Stylists is an important aspect of conditioning. A weapon is only effective if it can be used in the way it was designed to be used repeatedly without reserve or fear of hurting oneself in the process. The strikes of Muay Thai Boran include punches, elbows, knees, feet, shins and headbutts, all of these weapons must be tempered to some degree. The hands are usually wrapped in gauze and/or athletic tape and boxing gloves. This protection reduces the necessity for strengthening the fists however, practitioners and adherents of the traditional ancient methods often undergo training that strengthens the otherwise fragile bones, joints and tendons of the hand. 

Conditioning the hands is done in a variety of ways however the general idea is to strike hard surfaces repeatedly over a long period of time. The knees also have a lower requisite for conditioning due to the vastus medialis and other quadricep muscles that insulate the femur or upper leg bone however, certain types of knee strikes, specifically those that travel in a linear or thrusting trajectory, do require a level of conditioning that is developed by kneeing the heavy bag and sparring partners. 

The head is one weapon which cannot be effectively conditioned for impact however, some practitioners of the traditional ancient style devote a portion of their training to headbutting the heavy bag or wall-mounted bag in hopes of developing proper biomechanics, as well as developing pain tolerance and toughening the skin while practicing the techniques. 

The weapons that are the primary focus of conditioning for delivering strikes are the elbows/forearms and the shins. The conditioning of the Tibia or shin bone and Ulna and Olecranon, or the outer bone of the forearm and point of the elbow respectively, is a two-fold endeavor to strengthen the bones and desensitize and toughen the flesh and nerves that surround the bones. The conditioning of bones is done in a process of inflicting damaging microfractures to the outer layer of the bone so that the body repairs the injury thereby densifying and reforming the bone. This process is known as "Cortical Remodeling", and is an ossification of the affected area. It's accomplished by the practitioner repeatedly striking a hard object on a regular basis, millions of times, over many years. A byproduct of this self-inflicted injury is the desensitization to pain in the areas. The physiological process that renders the nerves and receptors in the weapons dull is known as "sensory adaptation", in which the brain becomes less responsive to pain stimuli from the affected areas. 

The training methods of the Noble Art of Muay Thai Boran are a holistic approach to developing practical combat prowess. Today's methods are an amalgamation of ancient Siamese and modern Western training practices that produces unequivocally effective results. While subtle differences exist in Kai around Thailand and the world, these are the 4 Pillars of skill acquisition and development in Muay Thai Boran. All the physical training of the King of Martial Arts not only builds fighting ability, but perhaps more importantly, the good attributes inside all of human being such as honor, respect, loving kindness, compassion, determination, dedication, honesty and integrity. The mind is strengthened and the heart is purified by the practice of the Noble Art. Whether for sport or traditional training in the Art of MuayThai Boran is a step onto the right path of life.

THEORY OF REQUIREMENTS FOR TECHNICAL PROFICIENCY:

Through the course of my stringent training and exhaustive academic studies I have come to the conclusion that there exist a number of requisites which must be developed and possessed by the practitioner who wishes to become proficient in each of the various techniques.
There are eight areas of development which must be sufficiently addressed. These eight can be placed into one of two categories;

1. PHYSICAL; or

2. PSYCHOLOGICAL

Within these categories we find five in the former and three in the latter. I will now concisely delineate these eight requirements in detail.

The Five Physical Requirements for Techical Proficiency are as follows:

1. BIOMECHANICS:

The practitioner must have a functional understanding of the proper structural alignment and positioning required for the respective techniques.

2. MOTOR SKILLS:

By way of repetitive drilling and Rote learning the practitioner must develop the motor skills of the movement so that they are natural, automatic and can be executed under duress.

3. DEFENSIVE HABITS:

The practitioner must have a knowledge and understanding of which of their targets become exposed when executing the various techniques and must develop the habit of covering these targets however anatomically possible.

4. RECOVERY AND FOLLOW-THROUGH:

The practitioner must have an understanding of the equilibrium and momentum so that if a technique misses its target and the organism is thrown off balance they can quickly recover and/or follow through with an additional offensive maneuver.

5. FORM VERSUS PRACTICAL APPLICATIONS:

The practitioner must show an awareness of the different requirements when doing demonstrations of the techniques in set forms and how they must be modified or altered in order to be effective in actual combat.

The Three Psychological Requirements for Technical Proficiency are as follows:

1. COGNIZANCE OF APPLICATIONS:

The practitioner must understand the appropriate scenarios in which each of the various techniques have the highest likelihood of proving effective. They must understand which techniques will and won't work depending upon factors present in each millisecond of combat.

2. CONFIDENCE AND COMMITMENT:

Practitioner must develop confidence in the various techniques so that they may be executed without hesitation or reservation. They must have the courage and presence of mind to automatically apply the techniques under the duress of combat.

3. KNOWLEDGE OF COMMON AND ANCIENT NOMENCLATURE:

The practitioner must learn the vernacular of the Art and have knowledge of both the basic or common Thai name for the technique as well as the Ancient names as found in the curriculum both in English and Thai.