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Saenchai’s Workout Routine – Achieve Saenchai’s Physique!

physique of Saenchai's Workout Routine

Welcome to Saenchai’s fighting Workout Routine, where we detail His workout and methods! Check out our highlighted workouts:

  • Saenchai’s fighting Shoulders Workout
  • Saenchai’s fighting Chest Workout
  • Saenchai’s fighting Abs Workout
  • Saenchai’s fighting Back Workout

About Saenchai’s Program

Saenchai follows a 6-day split routine, focusing on Shoulders, Chest, Abs, Back


Looking to follow Saenchai’s workout routine? Click Here To Download PumpX and easily add Saenchai’s exercises to your workout!

ExercisesSetsReps/Duration
Warm-up (5-10 minutes)  
Jumping Jacks330 seconds each
Jump Rope23 minutes each
Shadowboxing22 minutes each
Footwork Drills (10-15 minutes)  
Ladder Drills3 sets30 seconds each drill
Agility Cone Drills3 sets30 seconds each drill
Basic Techniques (15-20 minutes)310-15 reps
Jabs  
Crosses  
Hooks  
Kicks (Teeps, Roundhouse kicks, etc.)  
Knees (Straight knees, elbows)  
Pad Work (15-20 minutes)3Till fatigue
Holding pads for partner to strike  
Striking pads with various techniques  
Clinch Work (10-15 minutes)3Till fatigue
Partner drills focusing on clinch control and knees  
Conditioning (10-15 minutes)3Till fatigue
High knees running  
Jump rope  
Medicine ball exercises (slams, throws)  
Cool-down (5-10 minutes)  
Static stretches Hold for 30 seconds each stretch

Saenchai's fighting Routine

What To Expect From This Program

Saenchai’s program is a dynamic and intense fitness journey, tailored to his unique blend of agility, speed, and precision in Muay Thai.

You’ll start with a vigorous warm-up incorporating exercises like Jumping Jacks, Jump Rope, and Shadowboxing, essential for priming the body for the technical demands ahead.

Move seamlessly into footwork drills like Ladder Drills and Agility Cone Drills, crucial for enhancing Saenchai’s legendary footwork and evasive maneuvers in the ring.

Delve into basic techniques such as Jabs, Crosses, Hooks, and a variety of kicks and knees, honing the signature moves that define Saenchai’s style.

Push your limits during conditioning, emulating Saenchai’s relentless pace with exercises like High knees running, Jump rope, and Medicine ball exercises, designed to enhance cardiovascular endurance and overall physical resilience.

Common Questions

How many reps and sets does Saenchai do?

Saenchai typically performs sets with reps ranging from 10 to 20, focusing on endurance and technique.

What kind of conditioning does Saenchai do?

Saenchai’s conditioning routine includes high-intensity interval training (HIIT), shadowboxing, and extensive sparring sessions to build stamina and agility.

How often does Saenchai train in a week?

Saenchai trains rigorously, typically 6 days a week, focusing on technical skills, strength, and conditioning.

Does Saenchai focus on strength training?

Yes, Saenchai incorporates strength training into his routine, including bodyweight exercises, resistance training, and plyometrics to enhance power and explosiveness.

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