Sutai Muay Thai

An Overview of our Training Program

This is a basic outline of our program as we like to adapt our program depending on our student and skills. If you have particular skills you wish to develop more then please let us know we would like to make sure you get the most out of your training sessions.

We run 2 group training sessions every day at 7:30am and 4:00pm (excluding Sundays)
and these are suitable for all abilities, even complete beginners. We tailor each class depending
on the students abilities and levels.


We expect our students to have all of these items in order to train:

• Shorts that you can kick easily, preferably Muay Thai shorts
• Boxing Gloves
• Handwraps
• Bottle of water

Fighters are expected to provide their own mouth guard and Shin pads
All of these items can be purchased in the Sutai Shop.


Morning Training (7:30am to 9:30am)

  • Optional Warm Up Run at 6:30am (8km – 12km)
  • Skipping (3 sets x 5 mins)
  • Stretching
  • Shadow Boxing
  • Bag Work (3- 5 rounds – 4 min rounds)
  • Pad Work (3-5 rounds)
  • Technique of boxing and Muay Thai
  • Sparing – 3 days- boxing / 3days – Muay Thai (technique sparring for beginners)
  • Walking Knees / Kicks / Push-kicks / Punches and knees on the bag
  • Push-Ups, Sit-Ups, Burpees
  • Pull-Ups
  • Free Weights

* We expect our fighters to train the entire program morning and afternoon, 6 days per week and Sundays for running.

Those that are not training to compete are able to train at there own pace.

Afternoon Training (4:00pm – 6:00pm)

  • Optional Warm Up Run at 3:30pm (4- 5km)
  • Skipping (3 sets x 5 mins)
  • Stretching
  • Shadow Boxing
  • Bag Work (3-5 rounds)
  • Pad Work (3- 5 rounds 4 min rounds)
  • Technical Sparring (3 times per week)
  • Ring 1 Professional Clinching / Ring 2 Beginner technical clinching (Everyday)
  • Individual Technical Drills – Walking Knees and Repetitive Kicks / Push-kicks / Punches and knees to the bag.
  • Sprints 2-3 times per week
  • Free Weights
  • Pull-Ups and Sit ups


Sutai Pad Holder Certification Training Course

Sutai are pleased to announce the launch of our new Pad Holder course. The course  is an intense 1 month programme consisting of 12 x 1 hour lessons with our veteran trainer on a one to one basis.

The course is structured to give the student a broad understanding of the art of Muay Thai and how to teach and covers the following topics:

  • Muay Thai history & culture with a focus on the student/trainer relationship
  • Basic Technique 
  • Combinations
  • Structure of a Muay Thai class 
  • Beginner, Intermediate & Advanced variations

The student will be tested on their ability at the end of the course and once they have demonstrated their understanding they will receive an official Sutai Muay Thai certificate.