Gago Drago is about to feel the power of a Buakaw Por. Pramuk Muay Thai kick.
Welcome back to my online diary documenting my very amateur experience training in Muay Thai. If you missed the first entry on Bloody Elbow, read it here.
I have always thought of myself as not a particularly graceful person. I'm not some giant oaf or horribly clumsy, but, despite being on the wrestling and tennis teams in high school, athletics don't come naturally to me and require a bit of work. That was one of my goals in starting Muay Thai training - to increase my overall athletic ability. And, to my pleasant surprise, I have found over the past year that I am much more comfortable in these areas than I give myself credit for. But I still have some places where I struggle, like balance, and this week, those difficulties caught up with me.
This week's focus: leg kicks. Which I've actually gotten quite good at in the past year if you ask me. But this time we were working a different style of kick; emphasizing the entire movement on the rotation of the hips, we threw the leg kick much closer to our partner than normal, and instead of fully extending the leg, kept the leg partially bent at the knee when making contact. Picture almost a cross between a knee strike and a leg kick. It's a nice kick to use when fighting close inside and unable to get the full extension on your kick (while also drilling you on hip rotation), but it caused me all kinds of troubles.
Finding my range has always been a bit of an issue for me, and an area I focus on. I'm a tall guy, and want to use that height and reach to my advantage, so make it a point to really extend the jab, the push kick, and the leg kick. But it's hard to find that proper range always. I think that's partly a result of me still being unsure where exactly my ideal range can be found, and partly from working with different partners holding the bag. Many times, I find my partner getting closer to me, so that when I step in to kick and extend, I'm connecting more with the knee than the shin - which is no good. Something to keep working on, and one of my main areas of focus for the past couple months.
Back to this week - the combination of working kicks at a different range, plus a kick that necessitated strong balance threw me for a loop. Throw the kick by itself and I was fine. Add a pair of punches, or block a kick before it, and I could not find my target accurately. The end result? A week marked by frustration.
Ah well. Not every week will be perfect, and I learn from what I do wrong. I'd grown comfortable with a lot of the techniques in my bag, so adding a new one that I am not comfortable with provides a definite challenge - and where would the fun in training be without those challenges? I walked out frustrated and annoyed at myself this week, but also eager to get back in there next week and get that kick down. I'll see how it goes, and report back next time.
My question of the week for everyone: I think I broke my big toe a few weeks ago, or if not broke it, jammed the hell out of it. It is mostly recovered now, but at least once a week I still catch it wrong and jam it again, which hurts quite a lot. Anything to do other than tape that thing up and try to be more careful?
4 recs | 34 comments
Nice article
Hang in there. Its not easy. As for the toe, yeah, tape and that’s it. If its really bad you may want to invest in kicking sock or shoe type things. I’ve jammed my thumb punching and it still catches every so often, and when I kick I feel like I bruise the top of my feet all the time. Amazing what these serious fighters ensure to get through training. As for balance, the only thing I could recommend is to pivot your balance foot all the way and try to point it to the side. If its a muay thai kick you give it all so its hard to follow up with others. If you pull it back like a tae kwon do or karate kick, you might, but with those short distance kicks that’d be tough.
closetasfan - January 8, 2012
Practice
Balance comes with time. Check with your trainer if your footwork is correct, but other than that it is about training your balance.
A good pad holder helps too. Most people get far too close and it makes it hard to train distance correctly. Pair up with a better pad holder, or spend some time on the bags so you can practice distance yourself.
My toe got jammed up as well, still hurts a yr later (but much less). Nothing u can do except give it time.
On a side note – Anyone here ever had plantar fasciitis? Any ideas for dealing with it while doing MT training? Most websites say orthotics are the answer, but they aren’t much help if you are barefoot…
Well Read Idiot - January 8, 2012 via mobile
Been there, done that. After years of struggling, it really came to a head this year, as my technique had improved so much that at this point that I had to focus on the fundamental things I am doing wrong rather than new techniques. Not staying on my toes was the biggest problem I had, so I begun working on that. Without fail I would be in excruciating pain and my foot would cramp horribly. I went to orthotics… It basically just made my heel inflame. Then I had an epiphany… Everytime I fight I’m barefoot… Everytime I train I am barefoot. The moment I realized that, I went straight to the marine corps exchange and bought a pair of vibram five fingers.
In about a week the cramps were gone and I haven’t felt it again. If vff’s aren’t your speed, new balance has a great selection of minimalist running shoes, but you need to run minimalist. Make your arches have to work. In my experience this was one of the best choices I ever made.
Now I am on my toes all day!!!!
Just my .02
JaeeJaee - January 8, 2012 via mobile
Thanks
I have a pair of VFFs, but have taken to not wearing them too much recently.
I’ll pull them out of the closet and give them a go!
Did you rest up a few weeks to heal the pain, or did the switch to new shoes take care of it from day 1?
I hate to take time off training, but if I have to then I will.
Well Read Idiot - January 9, 2012 via mobile
If its an ache, you can work through it. Take a minute or two to let the burning cool down and resume. Should it become sharp, you need to take time off. Even around the house, work on walking on the balls of your feet. When you shadow box, work on staying on just your toes. Do whatever you can to make your arches work, espescially when it’s low intensity. You’ll feel yourself able to gradually work up intensity. I went from only being able to tolerate 5 minutes or so on my toes after my arches fell in Iraq, to not feeling the pain ever anymore.
Also stretch that Achilles tendon and those ham strings. The more flexible my hamstrings became, the less any flexion of my foot bothered me. Also, when i first started running with my vff’s, I purposely used a forefoot strike.
There’s also the old tricks, like squeezing a pencil with your toes or using your toes to grab a towel. These exercises help as well, definitely. All in all, once I became determined, it took me about 2-3 months to work past it all. No pain since.
JaeeJaee - January 9, 2012 via mobile
Nice article, love these training diaries
Nothing much you can do with the toe aside from being careful with it. You might try using duct tape instead of athletic tape to better hold it in place.
RE balance – this obviously wasn’t an option if you were working set combinations, but when you’re doing freestyle work you might think about concentrating on throwing kicks with your non-dominant leg, meaning that you’d be balancing on your strong leg. That sometimes help people get more comfortable with the balance.
Patrick Wyman - January 8, 2012
I have been thinking about starting to train Muay Thai for a while now but never took the first step. And I can honestly say that you are the reason I am actually going to do it. After reading your posts, I have looked up some Muay thay gyms in my area, I found one 10 min from my house and its affordable too. I have made up my mind i’m joining, but the only problem is that I am really out of shape. I’m not obese but Im 5’11, 260 pounds and my cardio is Zero. So I figure I am going to start jogging 3 times a week for a month just to get me started as I doubt I will be able to keep up with the class if I go cold turkey.
Incognegro - January 8, 2012
Any time I hear someone say "I want to get in shape first" I advise against it
Sure, you’re probably going to have some problems when you first start out, but you’ll be exercising doing something you’re interested in and enjoy. That’s a hell of a lot easier than getting yourself to go on a boring ass jog. Jump into MT and get in shape doing something you’ll enjoy.
Chris Hall - January 8, 2012
Thanks Chris! That is such a reassurance about what I need to do. I enjoy this thread so much, as I am about a month away from being able to afford to train. If I knew of a MT gym that would swap janitorial work in the Chicagoland area for training time, I would already be at it. (BTW, if anybody knows of one that would, hit my email). I decided recently that life is too short to say you are too old. (38 here) I have let myself go due to my employment status, but it is time to embrace my first fighting love, which is Muay Thai. Its something my Son and I will be sharing, and after reading your post, as well as this young mans weekly posts about his training, I realize it is time. I truly love and respect MT, AND AM SO EXCIITED to know that soon I shall begin a journey that will only enrich my life, but also strengthen the bond between my Son and I. Chris, you are 100% right. Getting in shape doing what you love is soooo much easier than forcing yourself to do something that you feel you have to do. Thanks, Brother! To the author, I hope your toe gets to feeling better, and that you are able to continue on your journey. For now, I am envious, but soon, I will be alongside of you, in spirit, learning something we both love. Peace be upon us…
Mr. Socko - January 9, 2012 via mobile
This is awesome. So looking forward to hearing how things go when you start! Be sure to come back and let us all know.
Fraser Coffeen - January 9, 2012
I agree with Chris.
The hell with jogging, they’ll have you running, and suffering, first day. If you have a chance, check out Chael Sonnen introducing his Quest gym. He says its like getting in a hot bath. One foot, slooowly, then next foot….slowwwwwwly. Do the warmups one day, sit and watch. Do a bit more the next day, sit and watch, until you feel comfortable. Push yourself, but don’t kill yourself. My MMA gym, we had a few tryouts throw up their breakfast if they tried to keep up. Don’t be a hero the first day, being a hero is about staying with it. Good luck.
closetasfan - January 8, 2012
Personally
I’d probably be one of the guys that pushes himself too hard. But you feel awesome after a workout like that, so it’s usually worth it. That mentality isn’t going to be for everyone though.
Chris Hall - January 8, 2012
Age is a factor
When I was in my 20s, pushing myself that hard had rewards. Hell, I didn’t know it was possible to run a PFT without a massive hangover.
Now that I’m in my 40s, pushing myself so hard I’d puke is a good way to ensure I won’t be training…or moving much at all…for the next few days.
RobtWeaver - January 9, 2012
I had this whole huge reply
and then I accidentally pressed the back button on the browser and lost it all.
Main points:
I’m currently 5’9 220, after starting Muay Thai in November at 245. I would have lost a fuckload more weight if I ate properly, but dammit I’m an Italian stoner. I’m absolutely obsessed after a few months, and my one regret is that I didn’t start when I originally wanted to (in ’05.)
In terms of losing weight before you go…that was my excuse for 6 years. 6 YEARS!!!! Who knows what could have happened in that time if I was training Muay Thai.
The only way to do it is to do it. That’s real hokey-sounding, but it’s the truth. Most people training martial arts are mad cool, chilled out, and completely accepting of new students if you are the same. So just go man. You’ll be happy you didn’t waste another month.
mmazing - January 9, 2012
BTW Fraser,
As a new Muay Thai student, I absolutely love these!!!
My big toe on my right foot is all messed up too. On saturday it felt like I jammed it 5-6 times in a 3 hour span. I don’t know what to do besides ice it after training.
mmazing - January 9, 2012
Thanks much – and couldn’t have said it better myself. As Alfred says to Batman, “If not now, when?”
Fraser Coffeen - January 9, 2012
Thats too bad,..
…I’m sure you had even more interesting things to say in your huge reply. Thanks for the feed back guys. F’it… I’m gonna go check out a class tomorow.
Incognegro - January 9, 2012
Thanks man – and by all means, jump in and do it!
As for training before you begin training – I’m with Chris. I say just dive in. For one, if you put it off until you have done the needed jogging, there’s a far better chance you will give up on the jogging (nothing personal there – I would too. I hate jogging!) before getting to class. Yes, conditioning is important, but most gyms should have you starting in a class where you can get by. Just stay hydrated and tell yourself you can do it, and you will. Keep us posted, and if you have any questions when getting started, post them here.
Good luck!
Fraser Coffeen - January 9, 2012
"dont die today walk it off"
My old Thai trainer used to say that all the time and it is 100% for the toe injury but a doctor might disagree.
For balance I know a few drills you can do and both of them help with reach to a degree. The first is simple get a bosu ball and place it near a heavy bang do the kick that you are having problems with repeatedly. The second is stand on top of solid bench and have someone hold Thai pads or a kicking shield while you kick it from the bench. Start slowly with very little power on both of these drills since you will fall over the first several times. Eventually you will gain super balance from this and learn a bit about your reach since every kick you throw thats out of your reach knocks you over. They are very odd and challenging drills but it works wonders if done properly.
I am currently looking for a video to demonstrate this…
the jewish conquistador - January 8, 2012
Those are both great. Thanks!
Fraser Coffeen - January 9, 2012
Thank you so much.
I really appreciate and enjoy reading these. It’s nice to see an objective account of training without feeling like someone is trying to sell me on a particular gym.
Clownshoes - January 8, 2012
You'll find your range easier as time goes on.
Range mastery seems to be one of the biggest differences between new and veteran strikers, it isn’t picked up quickly. You might have a guy who’s an excellent athlete and student, learning techniques with ease, but range and effective defense will still take a long time to develop.
If it makes you feel any better, I couldn’t even kick with my left leg when I started.
lolumad - January 8, 2012
Ha! My left leg was the pits for quite some time. Still needs some definite work, but it’s improved.
Fraser Coffeen - January 9, 2012
Getting your balance faster
Is many repetitions on the heavy bag, pad work and this one little drill my Kru makes me do where I put my hands behind my back and alternate sides, throwing one kick each side for two minutes. You extend your kick as far out as you can and pull your leg back, plant your foot as close to the starting position as possible and throw the alternate leg.
As for your range, move around your heavy bag when you hit it, toward, away, left, right, focus on connecting with the sweet spot of your shin.
The first thing you do when you spar is focus on establishing your range. Don’t focus on throwing clean kicks, just focus on putting that jab out there and then lightly connecting with your target with the portion of your shin you desire. You are looking for a reaction from your opponent and finding your range. Once you have this data, you can start deciding how to go about your attack. If you come across and aggressive opponent, this is a great time to work your defense and also establish the clinch.
Your toe… no shortcuts bud, sorry. Glucosamine, fish oil, tape, ice, ect.
JaeeJaee - January 8, 2012
I guess it might not be acceptable in a MT club
…but whenever I hurt my foot kboxing, I put boots on.
ToffeeA - January 9, 2012
Also
Are they trying to get you to kick across the leg?
ToffeeA - January 9, 2012
Yeah, shoes are a no no for us. “Kick across the leg?” Not sure what you mean there. Can you elaborate?
Fraser Coffeen - January 9, 2012
That's a shame, shoes really help to protect foot injuries.
Are you kicking the side of the leg, or stepping across to kick the front/ on the part of the quad that sticks out above the knee?
I would guess, since you talk about kicking using the rotation of the hips, is that you are stepping across to get that extreme rotation whilst still being up close, landing mainly on the front of the thigh. This is something I’ve seen utilised very well by lots of ultra-skinny fighters, but never really suited me. The other close style of kick doesn’t turn over the hip as much, (though doesn’t ‘snap’ like a karate kick) but sort of leads with the knee then makes almost a shoving motion with the shin, often landing higher up the bone as opposed to connecting with the bit above the ankle. It could land on the front of the leg, or to the side, but more to the side of the leg than the kick where you step further across and really rotate. You might hunch over into your body as opposted to turning, or perhaps stay relatively upright. A bit like: http://www.youtube.com/watch?v=gJXkf7smTtU or http://www.youtube.com/watch?v=k6whmtHTap4
I feel like a bit of a prat trying to explain what I mean here. It sounds like I’m saying there are only three ways to deliver a low kick.
ToffeeA - January 9, 2012
Bravo, Fraser.
Completely sympathize with finding range and difficulty delivering kicks. I’m 6’4" and when I do connect, have some great leg power, but rather than cutting through like a stronger, ‘cutting’ muay thai kick, they tend to come off more like Lyoto Machida-esque karate snap kicks. My instructors say I am just not quite opening up my hips enough to generate the power. All comes with practice though. Fortunately, my boxing has improved and I have a strong front kick to help compensate until I can get the proper technique.
Keep it up with these articles!
LikeTheWhiskey - January 9, 2012
A trick I always tell people
That helps turn the hip is "as you finish your kick your belly button should be looking at 9 o’clock while your opponent is standing at 12 o’clock (or three if you are kicking with your left leg).
So the exercise I have people do is to put their partner with their back facing a wall and as they kick through have them focus on their torso making that 90 degree turn so that they are facing perpendicular with their torso’s.
Also, your knee should be pointed downward at the time of impact, if it’s turned over, your hips have turned to give you the chopping angle you need to a proper Thai round kick.
JaeeJaee - January 9, 2012 via mobile
Not sure if these will help, but the two things I really focused my head on to improve the hip rotation were 1) coming up on the toes of my grounded leg and really pivoting on those toes, and 2) picturing my leg like a whip. I focused my mind on those two things solely for awhile, and it was a big help.
Fraser Coffeen - January 9, 2012
Balance practice
A low kick drill that helped me a lot is to throw my rear low kicks in the air and then pull it back into stance without letting it touch the ground. You can bring it back in the same trajectory as your kick, or you can swing your hips through; the former is much harder than the latter and will never be as fluid and graceful, but it can help you develop enough control to pull your kicks when you see it’s about to get shin-checked (Buakaw is a master of this; if he sees shin coming up to meet his, he almost always successfully pulls his kick back without making heavy contact). You will quickly find that keeping your balance on low kicks requires a lot of core activation, shoulder rotation, and arm swinging; it is the upper body coordination that allows you to pull your leg back into your stance.
A few common mistakes:
1) Lack of full rotation. Regardless if you swing your hips through or retrace your kick’s trajectory, your chest should rotate to 9 o’clock (or very close to it) upon imaginary impact.
2) Lack of proper shoulder and arm positioning. Many people incorrectly open up their chest and shoulder when throwing kicks (mistakenly thinking that this is the proper motion to counterbalance their leg), which leaves their chin open to a counter right. Make sure the shoulders are fully rotated and your right shoulder should be front of your chin. It should feel almost as if you’re showing your opponent your back; the swing of your arms will give you the ability to retract your kick, not the opening of your chest.
Most people that I’ve seen shadow-boxing in America typically turn 360 degrees after throwing any sort of back leg kick. While that may be fine on occasion, I don’t think it’s a good habit to develop unless you have full confidence in your ability to set up kicks and not get checked. You may need to try the drill slowly at first; just try to keep the motion fluid so you avoid unnecessary strain on your pivot leg’s knee ligaments. Once you get good at it, the motion of your arms and core will be sufficient to retract your leg into stance without any awkward strain on your lower body.
I don’t have a great Youtube example of this style of shadow boxing off hand unfortunately. When Buakaw shadow boxes he usually does a 270 degree spin after his low kicks (eg, no retraction). While he does retract his right middle kick, he usually puts in front of him (switching to southpaw so he can do a sidekick) instead of bringing it back in stance. However, there is a low kick drill that he used to do with his former trainer where he throws a low kick at the trainer’s leg without making contact, and then retracts it back into stance at the same trajectory (eg, doesn’t swing his hips through). Once again, I don’t have a video of this for reference though.
kyo20 - January 9, 2012
I have one little trick that you might be already doing
makes sure your leg kicks are always coming at a slight downward angle on the target. ie if you put the target on a clock face it’s like it’s moving from 10 o’clock through to 4 o’clock. The only way to really get the angle is really commit with you’re hips, helping with your rotation.
On the balance thing, I’m betting you’re doing your kicks bare foot on some mats. Ironically, that messes with your balance as well. If they have some place, do some of the pad kicking on non grippy solid surface, tile, wood etc. The point is to give you a more stable kick platform to teach your body what the balance is supposed to feel like. Once you have a decent sense of that go back to being bare foot on the mat. You’ll have a better idea about how to adjust your balance.
squaresphere - January 9, 2012
If your partner is standing too close holding mits, you’ll simply have to communicate with him and tell him how far away he needs to be for it to be optimal for you and your range. That can be pretty hard to judge for him, especially if they are new, so that’s on yourself to tell him how to do it IMHO.
Horselover Fat - January 9, 2012
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