Thai Pad Drills

For those of you who are interested in picking up your own, I recommend one of these following brands:
1. Thaismai
2. Twins
3. Fairtex
4. Vut
5. Windy
6. Siam
7. Ringside

8. Mtg

Some of these are Thai brands, and I am unsure of their availability in Europe and USA.
No matter what pads you get, try to find ones with velcro straps. They are so much more user friendly!
A few notes about using the pads first:
1. Grasp the pads so that your palm is towards your opponent, not towards your face.
2. When you are the pad holder, stand in your normal stance, facing your opponent. DO NOT STAND SIDEWAYS TO PRESENT THE TARGET! The Thai pads are designed so that the boxer can train realistically against a human opponent. Stand in your normal boxing stance, and then adjust to the attack as it is thrown. This way, the pad holder also gets experience reacting to attacks.
3. When holding for kicks, hold the pads parallel and rotate to face the kick as it is coming so that the kick can impact both pads flush.
4. When holding for knees, many people hold the pads parallel in front of them, as if they are crossing their arms. I prefer to have my students hold the pads in an "X" or crossed. It is a more stable way to hold them.
5. When holding the pads for ANY technique, you must create a SOLID target for your opponent to hit. Do not hold the pads lazily so that there is no impact. It will do nothing for your training partner, and besides, if you hold them weakly, the pads can be kicked into your own face. I have seen many black eyes, bloody noses and lips b/c people are not holding the pads correctly. When the strike comes, press the pads into the hit to create a solid impact.
6. A good Pad Holder will push their opponent to exhaustion. After a session of pad drills, the attacker should be ready to puke!

Kicking Drills:
For one, you can have the kicker alternate kicks for an entire round. Left-right-left-right... The kicker needs to keep up a good solid pace. Do not rest in between unless necessary! Don't be lazy! Most of the time, when holding pads for round kicks, you hold them at mid body level. Even if you use Thai-style kicks mainly to attack the legs, you will benefit from practicing them higher, as it requires you to work harder.
Multiple kicks on one side can be practiced also. The kicker should kick repeatedly from one side. In between kicks, the kicking foot should only lightly touch to the floor before kicking again. The kicker should stay leaned away to facilitate the multiple kicks.
Low kicks can be practiced by holding the Thai pad against your thigh. Dangle it over your thigh while standing in your normal boxing stance. Make sure to push away the top part of the pad into the kick to help absorb the kick. Do not hold it flush, or you will not be able to take more than 3 or 4 kicks. It is advised not to use buckled Thai pads for this drill as the buckles will gouge your flesh.

Boxing/Elbow Drills:
Use them essentially the same way you use focus mitts.

Knee Drills:
As mentioned, I recommend crossing the pads in an "X" while holding for knee strikes for better, more solid impact.
Again, by round. Have the boxer practice free standing straight knees, or clinch knees. The boxer should do a skipping footwork to alternate knees. For instance, if I just kneed with my right, as my right foot drops to the floor, the left skips backwards to load up the left knee. Again, you can also drill multiple knees on the same side. Instead of dropping the knee to the front, bring it all the way back, continually loading for the next knee.
Push Kick Drills:
Thai pads are NOT conducive to Push Kick Drills. Either allow the attacker to push kick you, or invest in a belly protector. If you invest in a belly protector, stick to the above brands and try to find velcro straps.
The drills mentioned above are just very basic guidelines. Now let's get to the meat of it.
The pad holder has a great deal of responsibility to the person attacking, as the pad holder dictates the pace of the workout. You should push the attacker. If your attacker is slacking or lollygagging, hit them with the pad, or throw a kick and demand that they get to work. Constantly push them and shout out directions for them. Also, constantly move around and change the range. Force the boxer to adjust and use footwork. DO NOT BE A STATIC TARGET!!!
For example, the drills already mentioned are only working one given technique at a time. Change directions and the range so that the boxer is forced to constantly adjust to get the technique right. If they are slacking, tell them to strike harder or faster. TAUNT THEM! Tell them that they are weak! Tell them that you expect to feel the pain in the morning!
Keeping in mind all of the above advice for the pad holder, let's move on to combination drills...
When directing combination drills, the pad holder should vary between having the attacker execute the techniques/combo's for power, or for speed. Do not change in the middle of the round. The round is either a power or speed round. In most cases, the pad holder dictates what combo's are to be used. When holding the pads for combo's, use your imagination. Try to add variety, but not too much that the boxer does not get a good dose of the basics.
If you have an attacker who is very good, you can just hold the targets for the boxer to hit, as the boxer should learn over time what strike you want based on what position you are holding the pads in.
With fighters, or fight hopefuls, a drill I like to do is to "suit up" wearing belly protector, shin pads, lacrosse elbow pads, thai pads, and headgear. (cup and mouthpiece, too) Again, I call the combo's for full power. With all the gear on, the attacker can perform low kicks, and I, as the holder can also attack if the attacker starts to slack. Typically, stick to jabs, push kicks, and round kicks at your attacker to make sure that they stay busy and sharp.
Finally, I will do some rounds where the fighter simply attacks in combo as he feels. It is my job to adjust to his attack. He can low kick, punch, clinch knee, elbow, whatever. Since I am completely covered in protective gear, I am minimizing the chance of an accident. This drill should be reserved for the most experienced students, who will be able to do this without injuring each other AND taking the drill seriously.

Build Explosiveness
You want to develop the greatest amount of force in the shortest amount of time. You want to be EXPLOSIVE!
Before you begin your development of explosiveness, you should first have a good 2 - 3 months of strength training under your belt, especially for the lower body. Strength training for the lower body includes squats, both front & back, lunges (forward & side), romanian deadlifts, and leg presses. These movements will stress the ankle, knee and hip joints, which play a HUGE part in building explosiveness.
Plyometrics
Since the 1960's, the former Soviet Union has been practicing what we now call, Plyometrics. The Soviets had been successful in the use of Plyometrics in their training regimes. The results showed in jumping events. It wasn't until 1975, when Fred Wilt, former Olympic runner, used the term Plyometrics here in the United States.
Yuri Verhoshansky could very well be call the "Father of Plyometrics". He has been the leading researcher and coach most recognized with the spread of Plyometrics. He also has be credited with most of the forms of Plyometric training that are used today!
Here in the U.S., the acceptance of Plyometrics has been slow. Most coaches, until now, believed that it hindered, not helped performance. That reseasoning could be because they did not understand how to apply it to training. Over the years, Plyometrics has been used more and more by coaches due to its significant increase in speed & explosiveness.
Now, if you've been following with me this far, you know that speed & explosiveness are essential in Muay Thai. Plyometric training incorporated into a workout schedule, is a MUST!

Plyometric Training Methods
Before undertaking serious plyometric training, it is important that you first develop a strength base. Since the force developed in some types of explosive training can reach 20 times your body weight, it is easy to see why you must be strong enough to withstand such forces. This means that you must develop concentric, eccentric, and isometric strength since all three of these muscle exercise regimes are used in plyometrics (explosive training). When you start training you should first go on an all - round total body conditioning program. You should do exercises to develop all the muscles of the body and all the joints in all of their actions. This type of training should last between 1 - 3 months, depending upon your initial level of fitness. Once this general base is well developed, you should then begin to do strength exercises which more closely duplicate the actual movements involved in your sport(s), including plyometrics. The more specific the exercises, the greater will be the effectiveness of your workouts.
The development of explosive strength is more complex, and four methods are used. They are:
• exercises with weights
• jump exercises (which up to this time have comprised the more popular concept of plyometric training)
• the hit (shock) method
• specialized equipment

Exercises With Weights
Using approximately ONLY 60–80 % of your absolute strength Plyometric training is the key to developing that explosiveness and speed.
Exercises with weights are used to develop maximum absolute strength. Weight exercises are also used in combination with jump exercises or in series with them. One simple routine to develop explosive power is to assume a specific position and hold it for 3 - 5 seconds to develop isometric tension. Once the muscle is prepared, you explode in the opposite direction with maximum speed. For example, go into a squat and hold the bottom position, leap up as high and as quickly as possible. This helps to develop explosive legs.
To develop explosive arms with this method, you can do an exercise such as lying on your back on a narrow bench holding a weighted medicine ball in your hands with the ball almost touching your chest. Hold for 4 - 5 seconds and then throw the ball upwards with maximum force. A barbell or dumbbells may be used instead of the medicine ball, with the obvious exception that you won't throw the weights.

Jump Exercises
Jump exercises are the simplest form of plyometrics. The jumps are usually done in series of approximately 10 jumps. They can be done on both legs or on single legs or alternating between legs. However, when first beginning you should ALWAYS do double leg jumps up until your legs (or arms) become accustomed to the jumping. Remember that the amount of eccentric force generated in a single leg jump is about twice that of a double leg jump and if your muscles are not prepared for this force, it may be injurious.
Next in progression are series of jumps having different directions, jumping over various objects and jumping onto and off various objects. For example, you can jump sideways, then forward, and then backward. Or you can jump in a zigzag fashion. It is also possible to jump with body turns so that you end up facing in different directions after you execute the jump. All body turns made while you are airborne. Jumping over objects becomes more effective than simple jumping because it forces you to jump a little higher, which, in turn, creates more force upon the landing. In turn, allowing for greater development, which, in time, allows you to jump even higher. Also, by jumping onto and off various objects it puts more variety into the program as well as exposing your nervous system to experience different amounts of force from the different jumps. This also provides for greater development.

The Hit (shock) Method
Next in the progression are altitude jumps, a term coined by Fred Wilt, which are an example of the hit or shock method. In essence, you step off from various heights and upon landing you undergo minimal flexion of the legs (or arms) which forces the muscle to stretch sharply and undergo maximum tension. This happens automatically and your mind is not involved in developing maximum tension. This is why this method is so effective. It produces a greater force than you would produce on your own.
In general, for highly trained athletes with great absolute strength, the altitude jumps are done from a height of approximately 5 - 6 feet and more. When first beginning you should begin with low heights of approximately 2 - 3 feet and gradually work up to 6 feet or more. Studies have shown that jumping off from heights of 9 feet or more are counterproductive and the athletes are hesitant to jump from such heights.
The main reason for using altitude jumps is to develop supermaximum strength, i.e., maximal eccentric strength. To do this, it is necessary to use exercises in which the muscles are forced, under the influence of significant external forces, to execute work in the eccentric range. The load must be such that it forces the muscles to contract at the upper limit of their supermaximal strength for a very brief period of time.
In the altitude jump, upon landing from a height of 6 - 7 feet, the extensors of the ankle, knee and hip joints and the spine are forced to execute eccentric work under the influence of inertial forces. In these brief conditions the athlete develops the ability to display brief muscle tension during which the force reaches values that are fantastic at first glance. It fluctuates from 1500 - 3500 kg, i.e., they exceed your weight by 20 or more times.
A person is not able to achieve such strength in other exercises, only in altitude jumps, which are excellent stimulators of muscle strength. The altitude jumps used for strength training must be done on soft gym mats or a well dug hole with sand. Altitude jumps in which the muscles under the influence of large external forces execute only eccentric work. In eccentric work, there is maximum tension in the shortest time. This facilitates the growth of strength in eccentric and in concentric movements.

Depth Jumps
Depth jumps is the most popular and most effective method for the development of explosiveness. It is also the most effective method for developing the reactive ability of your neuromuscular system. When the muscle is stretched, it develops elastic strength. This not a metabolic process, it is purely physical. To execute depth jumps, you step off a box or bench set at a certain height so that you drop straight down. As soon as you hit the floor, you immediately jump straight upward or upward and forward, with as little bending of the legs as possible. All of the landing forces should be vertical so that they can create maximum loading on the muscles.
Landing should take place on resilient mats such as gymnastic or wrestling mats. Also, in the landing you should land first on the balls of your feet and then on the whole foot, followed by the ankle, knee and hip joint flexion. Note that the amount of flexion should be minimal. The key to success in the depth jump is a maximum fast twitch from the eccentric contraction to the concentric. The faster the switch takes place, the greater the force produced and the greater will be the height of the take - off.
To execute the depth jump explosively, you should start thinking about the take - off prior to the landing. In other words, prepare your body for the landing and take - off and do not just allow it to happen. To do this most effectively you must get yourself psyched for a maximally fast and forceful jump. Do not begin the jump up until after you land. You must allow the muscles time to sharply stretch and tense.
The most effective height for the depth jump is between 30 - 40 inches. When first starting you should use a lower height until you get used to the mechanics of the depth jump. When your muscles are prepared, then go to a height between 30 - 40 inches. As a general rule-of-thumb, your depth jump height should be no more than a foot above your vertical jumping ability.
At a height of 30 - 40 inches, the amount of speed and strength is well balanced and you get the maximum effect of both of these physical qualities. If you increase the height from which you step off, then you would rely more on the strength component and if you lower the height, you will rely more on the speed component. By adjusting the height of the depth jump you can variably improve more strength or speed.
Depth jumping from too high a height typically happens with beginning and intermediate athletes who usually function on the principle "more is better". Because of this, they increase the height to amounts that are beyond their capabilities to execute the jump effectively. When you jump from too high a height, there is too much flexion in the legs, which absorb most of the force of the landing, and thus there is very little force to propel you upward. You end up with a weaker and lower jump. Jumping from too high a height also involves different take off mechanisms.
It is also important to realize that it is most advantageous to execute depth jumps after adequate strength preparation. Because of the great forces involved, it is necessary to begin doing such exercises very gradually. Practice has shown that in most cases you should be able to squat 2.5 times your body weight before undertaking maximum depth jumps. You should also know that the after effect of the depth jump is maintained for about 6 - 8 days. Because of this, such jumps should be discontinued 10 - 14 days before competition. How often you jump is also important. For athletes who are well prepared physically, doing depth jumps three times a week is usually sufficient for most sports. Also, the number of depth jumps in one session should not be greater than 40 times. For less physically prepared athletes, 20 - 30 repetitions of the jump one time per week is enough.
Although there is some variability, depth jumps are executed in series (10 times from a lower height and 10 times from a slightly higher height). Two sets are done. In between each set you should do light running exercises and exercises for relaxation (stretching).

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