Membership Details

Group Training

Benefits of Group Training

Muay Thai provides numerous physical and mental benefits including:

  • Increased cardiovascular conditioning
  • Stress relief
  • Stronger arms, core, and legs
  • Self defense skills
  • Increased flexibility
  • Enhanced balance, coordination, and focus
  • Fat loss, calorie burn

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“If you want to learn Muay Thai from a great Instructor, this is the place to go. Brian, the head Instructor, has a great program that will help you learn basic skills quickly and he will keep you interested in learning more. If it wasn’t for Freestyle Muay Thai, I don’t know where I would be today. This place is the best for Muay Thai training and I highly recommend it.”

Marcus H.


Integrates cardiovascular, strength, S.A.Q, and plyometric exercises. This program’s goals are based on improving the athlete’s lactic acid threshold, cardiovascular staying power, total body/core strength, and overall athleticism [run faster, jump higher, get stronger].

Cardiovascular Building
Our team performs baseline/progression runs, interval, and speed work. This training is performed on the track and/or field. Running is an essential part of Muay Thai training. This helps to develop stamina as well as strengthening and conditioning the legs to be able to withstand kicks to the legs. Many Thai fighters believe strongly in jogging toe to heel in order to develop stronger calves. Be aware that care should be taken when adjusting to this style of running due to the additional stress placed on the tendons and joints of the legs. Running speed varies based on your personal fitness level. The more efficiently you run the better your base level of fitness will become for Muay Thai. Wind sprints, backward running, side-shuffle, rotational footwork, and shadowboxing should be integrated into the end or mid-point of your runs. The wind sprints will help to build explosive power and stamina, while the footwork will develop balance and coordination. When running, boxers must make sure they have running shoes that are in good condition in order to avoid injuries.
Strength Training
Full body exercises based upon the 7 movements of the human body.
Speed/Agility/Quickness (S.A.Q)

Exercises are performed while working with agility ladders, medicine balls, cones drills, and plyometrics. S.A.Q gears the athlete’s muscles and joints for explosive movements in all directions. These drills also help to enhance the efficiency of neurological response, improving coordination and preventing injury.

A type of exercise that uses explosive movements to develop muscular power and the ability to generate a large amount of force quickly. Some examples would be medicine ball chest pass, jump squats, etc.
This is a necessary skill in order to learn proper technique and balance. Many beginners often neglect shadowboxing and go straight to the bag work or pad work, and by doing so you do not learn to perform the technique properly. It is important to shadowbox in front of a mirror as well as away from the mirror. The mirror allows you to observe, correct and polish your techniques; while being away from it allows you to practice keeping your eyes forward (toward your opponent) while performing techniques. When shadowboxing, use the full range of your movements; do not shorten your punches or kicks. Once you have developed the technique to its fullest extent then you can develop the shorter, sharper punches and kicks. Boxers should use slow, controlled movements to warm up and then progress to shadowboxing as you would fight; using speed, quickness, and balance.
Bag Work
When training on a heavy bag, boxers are taught to practice the techniques they have been developing during shadowboxing, etc. and start to apply them against a target. The bag work will build power and stamina into your kicks and punches as well as toughening the body, especially the shins and feet. Using double roundhouse kicks will have a “plyometric effect” in building explosive power into your kick. Use the entire bag and move around attacking from all sides, hitting the low, middle and high areas of the bag. Avoid leaning into your strikes, work toward engaging your balance and strengthening your base. Learn to find your range for your jab and how to set up for your power strikes. Train on the bag with steady, flowing work while trying to reach exhaustion. Build yourself up to work steadily between 5 and 8 rounds. Work in defensive techniques and combinations, transitioning between punches, kicks, knees and elbows.
Repetition/Combo Drills
Are another area in which many boxers overlook. Reps are important for boxers to perform during every training session in order to establish muscle memory, physical awareness/capability and confidence in a particular skill. Repetitions can be boxing combinations, kicks, knees and/or elbow strikes. While doing these repetitions it is important for boxer’s to work towards correcting their weaknesses the best they can during that session. Boxer’s need to have an open-mind, and must be willing to experiment with different stances and positioning. Your patience will aid you in finding the most effective way to perform your techniques. Remember to prioritize all of your training in this order: 1) Technique, 2) Speed, and 3) Strength.
Pad Work

Repetition of single and/or combination Muay Thai techniques using different striking pads. Pad work is done with a trainer and/or partner during a particular workout. Pad work is the hardest part of Muay Thai training and is the closest you can get to the actual fighting without sparring. Trainers will apply the amount of pressure that matches up to your skill level and goals. The trainer wears a focus pads/kick pads, belly pad and shin guards, which allows you to attack him as if he were an opponent. Pad work will develop your footwork, timing, range and the coordination between hands and feet. Make sure to follow the principle of the camp; technique first, speed second and strength third. When you don’t make fundamentals a priority, you will find yourself on a slower learning curve. Ring strategy, timing and your balance will also be heavily tested during this segment of training.  Boxers will only have between 3-5 rounds with a trainer.  There are no conversation during these rounds, come into the ring to work hard.  Do the best you can with the skills you possess; you can ask questions later.

Clinch Work
Stand-up grappling or neck wrestling. You will learn to control your opponent by using various neck and arm locks and holds.  While in this position, you either deliver strikes to the body, legs, or head or off-balance your opponent to the ring floor. Clinching is a very demanding aspect of mauy thai. It is important for boxers to have a strong core and to focus on their footwork and balance. Boxers will learn to flow through techniques one after another and will be more reactive with practice.
Technical Sparring
Repetition of both defensive and offensive Muay Thai techniques while working with a teammate. These rounds are designed to give boxers the opportunity to perfect their techniques while using an actual person. Drills are not intended for free shots at your teammate, that is what the bag and pads are for. Light sparring helps boxers establish their range, reaction time, and CONTROL, without worrying about injuries. This is an open forum for practicing specific techniques and learning what needs to be improved. This is an important skill in preparing a boxer for full sparring. There are no direct strikes to the head during these rounds.  Techniques can be done at full speed as long as control is used.  This is an important step in developing your boxing style.  Participants entering our ring must have an open-mind as well as the up most respect for your training partners. 16oz training gloves, shin guards, groin protection and a mouthpiece are all required. (Headgear is optional).
Full Sparring
Boxers who qualify to spar through testing, will have an opportunity to practice their Muay Thai techniques in a live setting. Sparring is done at a decreased level of strength, however, your speed and quickness must remain. Our team is close knit, and in order to continue to help each other improve, we must avoid unnecessary injuries from sparring by learning to develop control through other aspects of our training program (i.e. shadowboxing, bag work, pad work etc.). Requirements are: completion of the Beginner Thai-Boxer Certification or above. Participants entering our ring must have an open-mind as well as respect for all training partners. 16oz training gloves, shin guards, groin protection, headgear and a mouthpiece are required.

Boxers who wish to compete and represent Freestyle Muay Thai will be required to attain the Beginner and Intermediate Thai-Boxer Certifications.  Boxers will also be required to follow a disciplined training regimen before each competition. If a boxer satisfies the requirements and chooses to enter a competitive event they will be supplied with corner personnel and the support of our team.

Remember:  “There is no substitute for hard work.” -Thomas Alva Edison

A Final Word

The above descriptions are basic and intended only as a guideline. Each fighter will have his strength and weakness; some will have strong high kicks where others may be powerful in the clinch with good knees. In any Martial Art, there are qualities required to succeed. Dedication, Patience, and Respect are certainly among them. Dedication to apply the lessons given; patience to await the rewards of your perseverance; and respect for your fellow boxers, whose advice, however simple, is for your benefit. Training in Muay Thai is hard work and no one is going to force you into the ring, so no one can force you to train. The discipline must come from yourself to achieve a level of proficiency. Martial Arts is a life long study and whether starting at fifty or fifteen, there is something for everyone in Muay Thai or which ever style you chose.

– Andy Thomson, Lanna Muay Thai


To be a boxer, one must not lack courage. It is important to make oneself accustomed to pain and danger without any fear.

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