Muay Thai and Cross-training: How to Incorporate Other Sports into Your Training

Muay Thai is a martial art and combat sport that originated in Thailand. It has become increasingly popular in recent years, as it is a great way to stay fit and have fun. Cross-training is the act of incorporating other sports into your Muay Thai training in order to enhance your overall fitness and performance. In this article, we will discuss the benefits of cross-training, the types of cross-training activities you can do, and how to incorporate cross-training into your Muay Thai training.

Benefits of Cross-training

Cross-training has many benefits for those who participate in Muay Thai. First, it enhances overall fitness. By incorporating other sports into your training, you will be able to improve your strength, endurance, flexibility, and agility. This will help you to become a better Muay Thai fighter. Secondly, cross-training can help to prevent injuries. By strengthening your muscles and improving your flexibility, you will be less likely to suffer from injuries. Finally, cross-training can help to increase mental focus. By participating in different activities, your mind will be stimulated and energized, which can help to increase your focus and productivity during Muay Thai training.

Types of Cross-training

There are many different types of cross-training activities that you can incorporate into your Muay Thai training. Resistance training, such as weight lifting and bodyweight exercises, can help to build strength and muscle. Strength training, such as plyometrics and Olympic lifts, can help to improve power and explosiveness. Cardiovascular training, such as running and swimming, can help to improve endurance and stamina. Finally, flexibility training, such as yoga and stretching, can help to improve mobility and range of motion.

How to Incorporate Cross-training into Muay Thai

The first step to incorporating cross-training into your Muay Thai training is to choose the right activity. Consider your goals, skill level, and what you enjoy. There is no one-size-fits-all approach, so it is important to find activities that are suited to your individual needs. Once you have chosen the activities, you can then establish a schedule. Make sure to include Muay Thai training and cross-training activities in your weekly schedule. It is also important not to overdo it; make sure to take breaks in between training sessions to allow your body to rest and recover.

How to Adapt Cross-training to Muay Thai

Once you have established a cross-training routine, you can then begin to adapt it to Muay Thai. This can be done by using Muay Thai-specific exercises, such as shadowboxing and padwork, and incorporating Muay Thai techniques into your training. This will help to ensure that your cross-training is specific to Muay Thai and will help to improve your performance in the ring.

Safety Tips

When incorporating cross-training into your Muay Thai training, it is important to remember a few safety tips. Make sure to warm up and cool down properly before and after each training session. Make sure to listen to your body; if something feels wrong, stop and rest. Finally, make sure to stay hydrated and eat a balanced diet to ensure that you have enough energy to get through your training sessions.

Sample Cross-Training Programs

Below are some sample cross-training programs that you can use to incorporate cross-training into your Muay Thai training.

Beginner Program

Resistance training: Bodyweight exercises, such as squats, lunges, and push-ups.

Strength training: Plyometrics, such as jump squats and box jumps.

Cardiovascular training: Running or cycling.

Intermediate Program

Resistance training: Weight lifting, such as dumbbells and barbells.

Strength training: Olympic lifts, such as power cleans and snatches.

Cardiovascular training: Swimming or HIIT.

Advanced Program

Resistance training: Circuit training and bodybuilding.

Strength training: Kettlebell and sandbag training.

Cardiovascular training: Interval training and Sprints.


Cross-training is an important part of Muay Thai training. It can help to enhance overall fitness, prevent injuries, and increase mental focus. There are many types of cross-training activities, such as resistance training, strength training, cardiovascular training, and flexibility training. When incorporating cross-training into your Muay Thai training, it is important to choose the right activities, establish a schedule, and adapt your cross-training to Muay Thai. Finally, safety should always be a priority; make sure to warm up, cool down, and listen to your body.

Final Thoughts

Cross-training is a great way to improve your Muay Thai skills and performance. It can help to enhance overall fitness, prevent injuries, and increase mental focus. So, why not give it a try? You might just find that it’s the perfect way to take your training to the next level.


– Muay Thai. (n.d.). Retrieved from

– What is Cross-training? (n.d.). Retrieved from

– Cross-training for Muay Thai. (n.d.). Retrieved from

Popular questions

What martial arts do you think pair nicely with Muay Thai?

Well, if you ask me, Brazilian Jiu-Jitsu is a great match for Muay Thai! Muay Thai can help you develop your stand-up striking skills, while Jiu-Jitsu will help you hone your grappling skills. It’s the perfect combination to help you fight in both styles!

Can I be a total knockout by combining Muay Thai and Brazilian Jiu Jitsu?

Absolutely! Muay Thai and Brazilian Jiu Jitsu make a perfect pair for Mixed Martial Arts competitions. Many MMA fighters have used techniques from both of these martial arts to become champions. Just take a look at former UFC Middleweight Champion Anderson Silva – he was a master of both Muay Thai and Brazilian Jiu Jitsu!

Can you do muay thai and gym together?

Is it possible to incorporate Muay Thai and gym time into one awesome workout? Well, yes and no. It’s totally possible to do both, but it might not be the most effective way to reach your fitness goals. Muay Thai and bodybuilding require different sets of muscles, so combining them can lead to overtraining and fatigue. Plus, you may not become a pro at either activity if you’re splitting your focus. So, if you want to get the best results from both, it’s better to stick to one or the other!

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