BJC Muay Thai, Training Techniques



The BJC MUAY THAI™ - stylist relies on their footwork in offensive and defensive techniques. The footwork will develop mobility, allowing the Thai-stylist to move in one of the eight directions by a simple step.

Usually, the foot that moves first initiates the direction that you wish to take.

Having superior footwork enables Thai-stylists to bridge the gap faster. No attacking technique should ever be executed without the footwork maneuvers at least being applied in the mind.

Typical Front "Push" Kick

What is Covered in Training

Stretching & Plyometric Exercises







Stick & Move

Reading & Reactions

Shadow Sparring

Partner Sparring Kneeing Technique from grapple

These techniques are practiced, individually, with partners, using specialised equipment, (Focus Pads, Kick Shields, Forearm pads, Hanging bags).

The goal is make the fighter as fluent and balanced in their ability to throw any "weapon" in the right situation.

Basic strategies are kicking techniques for a long range distance between opponent. Punching for mid range, Elbows for close range and knees and grappling when "very close".

Typical "Close Range" Elbow Technique

They can also "throw" the opponent around from a grappling position ,thereby affording to unleash powerful attacking techniques.

Training revolves around set training drills and combinations, followed by free application of techniques from the student.

Sparring is preceded by what we call "stick and move" where students work with their partners developing timing, rhythm, balance, co-ordination & distance, which are all needed to allow for the effective application of techniques.


BJC MUAY THAI™ provides students with a system that provides effective self defence applications combined with a competitive and sporting component.

Our Muay syllabus includes a grading system to distinguish the various levels attained by individual students.

This grading system gives the students feedback on their progress and development while also providing them achievable, incremental goals.

Beginner - White Singlet

Grade 1 - Yellow Singlet

Grade 2 - Orange Singlet

Grade 3 - Blue Singlet

Grade 4 - Green Singlet

Grade 5 - Brown Singlet

Grade 6 - Black Singlet with white logo - 1st Degree

Grade 7 - Black Singlet with red logo - 2nd Degree

Grade 8 - Red Singlet - 3rd Degree


The training system is designed to assist the students to achieve the following objectives:

To develop higher degree of stand-up fighting skills

To develop a higher degree of fitness

To develop training routines that provides good time management

To provide a program that allows for replication

To provide a training program that compliments character building

Over hand elbow technique Front "push" kick into hip joint

FIGHTING FIT "a term we love to use..."

Fight fitness is a combination of the following:

The ability of the body or muscles to apply force against resistance.
E.g. lifting weights, own body or opponent's body

The ability to rapidly bridge the gap between ones self and opponent.
E.g. footwork, punching, kicking, etc.
This will be developed through pad, bag routine drills

POWER (also known as explosive strength)
A combination of strength and speed developed through pad and bag routine drills

The capacity to continue physical activity for a prolong period...

Aerobic Endurance
Occurring over long periods of activity - uses oxygen to produce the energy required

Anaerobic Endurance
Ability to produce multiple repetitions of movement without fatigue - Short duration, usually under 90 seconds - Does require oxygen to produce energy - Depends on the bodies own system for energy to the muscles.

Endurance training can be: Continuous

Fartlek (burst of varying intensity)


Varying the training routine will add greater enjoyment and is less likely to create boredom

The range of movement on or around a joint or a series of joints

STRETCHING Static stretching

Passive resistive stretching

Proreceptor-neuro-facilitation stretching (PNF Stretching)

The overall objective that should be aimed for is, the development of fighting fitness and skills through well organised training sessions. These should include aerobic and anaerobic activities.