Thai Rounds | Reasons You Should Try it in Muay Thai

12 Reasons You Should Train Thai rounds in Muay Thai

If you have never tried training Thai Rounds in Muay Thai, you got to try it. A pad session like this requires an intermediate or advanced level holder to do this since it requires countering the hitter back while holding. 

So it’s not recommended for beginners to do this. Anyways, Muay Thai pad rounds are a very intense cardiovascular conditioning type of training. So, if you ever get the chance of where you have a holder that counters back with strikes, be ready to defend against it. 

It’s also fun doing Thai rounds since it allows you to test your technical Muay Thai skills. Since it’s a challenging & fun type of pad work session, it made me want to share reasons why people should give Thai rounds a try.

Thai Rounds Video- What the experience is like?

Thai Rounds | Muay Thai

1. It's Challenging

Thai rounds in Muay Thai are indeed very challenging. If you have never experienced getting countered back with a kick, punch, or sweep going through the Thai rounds, going through this allows you to test your overall offense & defensive skills.

2. It Improves Defense

Since the pad holder is throwing strikes back at you while you’re hitting, it’s considered a challenge to defend. But doing this allows you to improve your reaction time on how to protect yourself. 

Not only that, but you get better at checking kicks since it’s more realistic.

3. It Improves Offense

Thai rounds for Muay Thai allow you to work on your overall offensive strikes & combos with all eight limbs. Therefore, training Thai rounds with a partner is perfect for improving your offense & building up a better striking flow.

Thai Rounds | Basics

4. It Sharpens Your Basic Techniques

Basic Muay Thai techniques are something you shouldn’t ignore when doing this type of training. The basics are the foundation of sharpening your striking. Therefore, hitting pads during Thai rounds is the perfect way to continue to work on the basics.

Thai Rounds- Clinch Offense

5. Strengthens Your Clinching Offense & Defense

Training Thai rounds does involve clinching. So, if you want another method to strengthen your clinching game, have the pad holder initiate the clinch with you. Clinching can be exhausting! 

However, the more you consistently practice this with the pad holder, your overall technique with knees & elbows will improve. You also develop crazy resistance strength from consistently practicing this.

6. It Improves Your Checking Defense

There are different methods to improve your checking defense for Muay Thai & training Thai rounds is one of them. While hitting pads, your partner will be performing unexpected low kicks in between rounds to test your checking defense. 

As the rounds go by, you will notice an improvement in how you react to checking any low kicks that come your way.

Thai Rounds- Sweep Setups

7. It Improves Sweeping Offense

Whenever the pad holder is throwing kicks at you to practice catching, you have the opportunity to practice your sweeping techniques. Sweeping is about getting the timing right & training Thai rounds can help with building that up.

8. You Become More Aware of Sweeps

Whenever the pad holder is setting up for you to kick, there will be times of where you will be surprised because your leg is getting caught. When that happens, the pad holder will go for a sweep on you. 

When the pad holder does this continuously, the more aware you become & wanting to bring your kickback faster to avoid getting swept.

Thai Rounds | Tough Muay Thai Girl

9. It Toughens you up

As mentioned before, your partner who’s holding for you at times will hit you back to test your defense when training Thai rounds. Not only does it improve your ability to protect yourself, but it also strengthens you physically & mentally. 

Getting kicked to the legs allows you to condition your legs to teach yourself to get used to taking the impact. The same goes for blocking body punches & kicks, as well as checking kicks to condition your shins.

10. It Conditions your Shins

Speaking of shin conditioning, checking kicks during Thai rounds is not the only method that helps. Kicking the Thai pads & low kick pad is another way of strengthening the shin bone. The more you keep up with this training, overtime, your shins will calcify.

11. It Improves Your Reaction Time

Reaction time takes a long time to develop. But with consistent training, the build-up of this will be such a huge benefit whenever you’re practicing striking drills & also for sparring purposes.

Thai Rounds | Improves Cardio

12. It Improves Your Cardio Conditioning

Thai rounds are intense & can put your cardio to the test when practicing with a partner. It’s indeed exhausting since it’s 3 minute rounds of striking, clinching, checking, & blocking. Doing all these within one round can test you both physically & mentally. 

So, if you’re doing three or more rounds of this, you will be breaking a crazy sweat!


Thai rounds are one of the best methods to train with a partner to improve your Muay Thai style. A method like this helps you prepare for real situations in a competition or self-defense purposes. 

So, the more you practice your offense & defense from this type of training, you’ll see an improvement in your cardio & overall style. It’s also an excellent way to strengthen & condition the body to withstand striking impact. 

So, if you want to build that body armor, training Thai rounds is one of the ways.

If you have any more questions about why you should try training Thai rounds in Muay Thai, please leave a comment or send us a message.


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