Training
What does a day at a Thai camp actually look like?
Updated 2026-09-01
The short answer
Two sessions, morning and late afternoon, with the middle of the day left alone because of the heat. Each session runs roughly two hours: warm-up and skipping, shadow boxing, pad rounds with a trainer, bag work, then clinching or sparring, and conditioning at the end.
Morning usually starts early, often with a run before the session proper. The heat is the reason the timetable looks the way it does, and by mid-morning it is already the wrong time to be working hard.
The pad rounds are the centre of it. You are called over by a trainer, you work three to five rounds one-to-one, and everything else in the session orbits that. This is where the coaching happens and where most of your actual improvement comes from.
The middle of the day is dead by design. People eat, sleep, and go back for the second session in the late afternoon, which usually carries the clinching and the sparring. By the end of the first week the nap stops feeling like a luxury.
- Run, then warm-up and skipping.
- Shadow boxing, technique work.
- Pad rounds one-to-one with a trainer.
- Bag work.
- Clinching, and sparring on set days.
- Conditioning, then stretching.
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