Our Training

AM Session (every day except Sunday):

5:00 AM – 7:00 AM (this is when most of the Thai fighters train):

  • 10 km run
  • shadowboxing
  • bagwork and
  • conditioning

9:00 AM – 11:00 AM (this is when most westerners train):

  • warmup with skipping rope or bouncing on the tire
  • shadowbox
  • wrap hands
  • padwork or bagwork (whichever is available first)
  • cool down and conditioning

PM Session (every day except Sunday):

3:00 PM – 6:00 PM (everyone trains together):

  • a light run or warmup by skipping rope or bouncing on the tire
  • shadowboxing
  • drills on the bag
  • padwork (see price list¬†for 1x or 2x options for pads)
  • sparring – both boxing and Muay Thai
  • clinching
  • bagwork
  • cool down and conditioning

Because most of Petchrungruang’s Thai fighters are in school, the morning run starts at 5:00 AM so that the boys can finish their first workout before heading out to the classrooms. For the Thai fighters the day starts with a 10 km run, then return to the gym for some bagwork and conditioning (pushups, pullups, situps, etc.).

If that’s a bit early for you, the second morning session available is from 9:00 – 11:00 AM, every day except Sunday mornings. You can run beforehand and use the quiet mornings however you like, either doing your own bagwork and conditioning or adding in padwork with head trainer Kru Nu. It’s rarely busy in the mornings and can feel relaxed and like a 1-1 with your instructor. You’re in charge of your own work on the bag, shadow, skipping rope, jumping on the tire and conditioning but you’re encouraged to ask for help or instruction if you’re not yet familiar with a regimen. But you must be self-motivated. And if you want to fight, you might be requested to join the boys at the 5 AM session. If you don’t run, you don’t fight.

Afternoons are busier and you can really feel the bustle in the gym, every day of the week. All the boys are back from school and more of the non-Thai fighters are present in the afternoons. The PM sessions are where the interplay of fighters really kicks in, with lots of clinching, sparring, drills and padwork. It’s an exciting session. It usually winds down around 6 PM and generally finishes with some conditioning drills as a group and then everyone spreading out to the weight room or doing situps in the ring, or pullups over the ring. There’s always a feeling of being part of a group, even if you’re doing your own thing.

Petchrungruang welcomes people of all levels and we have beginners to professionals at any given time. We all train together. If you are interested in having a fight please let us know and we’ll get you ready – but you are expected to follow the program. Real fights, real work.