At Sitsongpeenong Muay Thai Camp

we accommodate students of all skill levels and do our best to help them meet their goals. Upon checking into our camp we determine your skill level and set your training program accordingly.

 

Intermediate Training Schedule

 MORNINGAFTERNOON

MONDAY

Start 6:00 am
Run at park (distance dependent on fitness level and goals)
7:00am – training
Pad Work 3 x 4 min rounds
Fundamentals of Muay Thai 3 x 4 min rounds
Bag work 3 x 4 min Rounds
Clinching (15 - 20 min)
Strength & conditioning
Start 2:00 pm
Ladders work (20 min)
Boxing sparring 5 x 4 min rounds
Pad work 3 x 4 min rounds
Bag work 3 x 4 min rounds
Strength & conditioning

TUESDAY

Start 6:00am
Run at park (distance dependent on fitness level and goals) OR sprints (40 min,
optional)
7:00 am – Training
Muay Thai sparring 5 - 5 x 4 min rounds
Focus pads 1 - 2 x 4 min rounds
Low kick pads 1 - 2 x 4 min rounds
Strength & conditioning
Start 2:00 pm
Warm up (20 min)
Pad work 3 x 4 min Rounds
Bag work 3 x 4 min Rounds
Clinching (15-20 min)
Strength &
conditioning

WEDNESDAY

Start 6:00 am
Run at park (distance dependent on fitness level and goals)
7:00am – Training
Pad Work 3 x 4 min rounds
Fundamentals of Muay Thai 3 x 4 min rounds
Bag work 3 x 4 min Rounds

Clinching (15 - 20 min)
Strength & conditioning
Start 2:00 pm
Ladders work (20 min)
Boxing sparring 5 x 4 min rounds
Pad work 3 x 4 min rounds
Bag work 3 x 4 min rounds
Strength & conditioning

THURSDAY

Start 6:00am
Run at park (distance dependent on fitness level and goals) OR sprints (40 min,
optional)
7:00 am – training
Muay Thai sparring 5 - 6 x 4 min rounds
Focus pads 1 - 2 x 4 min rounds
Low kick pads 1 - 2 x 4 min rounds
Strength & conditioning
Start 2:00 pm
Warm up (20 min)
Pad work 3 x 4 min Rounds
Bag work 3 x 4 min Rounds
Clinching (15-20 min)
Strength & conditioning

FRIDAY

Start 6:00 am
Run at park (distance dependent on fitness level and goals)
7:00am – Training
Pad Work 3 x 4 min rounds
Fundamentals of Muay Thai 3 x 4 min rounds
Bag work 3 x 4 min Rounds
Clinching (15 - 20 min)
Strength & conditioning
Start 2:00 pm
Ladders work (20 min)
Boxing sparring 5 x 4 min rounds
Pad work 3 x 4 min rounds
Bag work 3 x 4 min rounds
Strength & conditioning

SATURDAY

Start 6:00am
Run at park (distance dependent on fitness level and goals) OR sprints (40 min,
optional)
7:00 am – Training
Muay Thai sparring 5 - 6 x 4 min rounds
Focus pads 2 - 3 x 4 min rounds
Low kick pads 1 - 2 x 4 min rounds
Strength & conditioning
Start 2:00 pm
Warm up (20 min)
Pad work 3 x 4 min Rounds
Bag work 3 x 4 min Rounds
Clinching (15 - 20 min)
Strength & conditioning

SUNDAY

DAY OFF

DAY OFF

THANK YOU FOR CHOOSING SITSONGPEENONG! We appreciate your business.
Should you have any questions/concerns/comments, please feel free to email
sitsongpeenong@hotmail.com