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CLASSES - BEGINNER FRIENDLY
Beginners 101
Muay Thai Entry Level
All beginners will start in the Beginners 101 classes where you will learn the key principles of striking, defense, footwork, stance and how to hold pads for your partner and build a good fitness base.
Getting the fundamentals of Muay Thai is a crucial first step to build your foundations. From here, anything is possible to build on your technique, movement, speed and power.
Once you complete the Beginners 101 Pass, you can then join the group classes with confidence!
Read more about getting started on your Muay Thai journey in our Blog or sign up for your two week Beginner's Pass now!
MON 7pm | WED 7pm
Gear Requirements:
- Muay Thai gloves (10/12/16oz)
- Shin guards
- Hand wraps
- Muay Thai shorts
- Towel
Sparring for Beginners (members only)
Do you want to join the sparring class but feel unsure if you are ready?
Pad-work and technique drills are where you learn technique, power and endurance but sparring is where you need to think for yourself, know how to protect yourself and look for opportunities to strike. They are high energy and will challenge you (in a good way!)
This class is specifically designed to prepare those that want to join the sparring classes. You will be learning techniques and drills to both attack and defend during sparring.
TUES 7pm
*Note, not only for beginners, more experienced students can also join for extra training
Gear Requirements:
- Muay Thai gloves (10/12 & 16oz)
- Shin guards
- Hand wraps
- Muay Thai shorts
- Towel
- Mouth Guard
- Groin guard (recommended)
Clinching
Clinching is a key aspect of Muay Thai that sets it apart from other striking martial arts. If you tried clinching before without previous experience, it can be intimidating. This class is is designed to build the foundation of clinching techniques such as stance, distance control, how to knee, elbow and sweeps. Once you understand and develop basic knowledge of the clinch, we guarantee you will enjoy life to a new level. THURS 7pm *This class is open to all levels including Beginners Gear Requirements: - Muay Thai gloves (10/12/16oz) - Shin guards - Hand wraps - Muay Thai shorts - Towel
Muay Fit
Muay Thai + Cardio.
Ready for a fast-paced, high intensity workout that’ll leave you sweaty, sore and with a sense of accomplishment? Then look no further than Muay Fit. Our coaches will have you sprinting across the mats, lunging from end to end, having a hit out on the pads and crunching your core. It’s the perfect class to improve your cardio and fitness through Muay Thai
Gear Requirements:
- Muay Thai gloves (10/12/16oz)
- Shin guards
- Hand wraps
- Muay Thai shorts
- Towel
Padwork (morning & lunch classes)
Morning & Lunch classes run for 45mins. These classes are perfect for those that need to get their adrenaline pumping and sweat going. The class involves 5 rounds of padwork and conditioning finishers.
This class is also welcome to absolute beginners who can't make the 7pm classes. Our coaches will go through the fundamentals of Muay Thai so you get you onto pads with confidence.
Gear Requirements:
- Muay Thai gloves (10/12/16oz)
- Shin guards
- Hand wraps
- Muay Thai shorts
- Towel
Strength & Conditioning
Our Strength & Conditioning classes are run by Gav. Qualified Exercise Physiologist and S&C Specialist.
These classes are designed to build the power, endurance, speed, and resilience every fighter needs. Each session starts with mobility and activation warm-ups to prepare your body, followed by targeted strength, explosive power, conditioning, and injury-prevention work that directly carries over to your Muay Thai performance. You’ll develop stronger strikes, better posture and movement efficiency, greater cardio endurance, and improved recovery — all while reducing the risk of injury. Whether you’re a beginner building a foundation, an experienced student wanting to break plateaus, or a competitor preparing for fight camp, these progressive, fight-specific workouts will take your training to the next level.
CLASSES - ALL LEVELS
All Levels
Technique Drills & Padwork
Once you have covered the Beginners 101 and feel confident with the fundamental strikes and freestyle pad-holding, speak with Kru Pong to see if you are ready to join the All Levels!
In these classes you will learn a variety of technique drills to build your technique library as well as get a min 3 rounds on high energy pad-work with your partner.
Sparring & Clinch (Members only)
Amateur Fighters (Invite Only)
Execute techniques you learn in class into practice in our controlled sparring class under the close supervision of our trainers.
Clinching is a key aspect of Muay Thai that sets it apart from other striking martial arts.
In our clinching classes, you’ll develop the skill of clinching such as controlling your opponent's posture, off-balancing them, and creating openings for devastating knee strikes, elbows, and throws. Mastering the clinch is essential for effective close-range fighting, improving both your defense and offense in the ring.
Clinching is not easy and with more practice, it builds endurance, strength, and understanding of timing, making it a crucial component of any serious Muay Thai fighter's arsenal.
These classes require a high level of fitness and skill. They are fun and friendly and challenging!
Requirements:
- Must be a Member or invited by our head coach
- 16 oz gloves
- Shin guards
- Hand wraps
- Muay Thai shorts
- Towel
- Mouth Guard
- Groin guard (recommended)
Our Amateur Fighters class is for those that are serious about training looking to compete or fight. These classes are strictly by invite only and those dedicated to putting in consistent hard work. These classes involve sprint training as well as group Strength & Conditioning every Friday. If you are looking to challenge yourself and enter the Muay Thai NSW Development Days or have goals to start your Muay Thai journey as an amateur fighter, please speak to Kru Pong to see what is required before you can join these classes.
CLASS SCHEDULE
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What is the Beginner's pass?
When stepping into the world of Muay Thai, it's crucial to build a strong foundation. That's where our Beginners 101 Package comes in—designed specifically for those new to the art. But why is this the best way to start?
First, learning the fundamentals of Muay Thai strikes, defense, stance, and footwork ensures you grasp the basics correctly. These elements are the backbone of Muay Thai, and starting with them allows you to develop proper technique from the get-go. This reduces your risk of injury while improving your overall performance in future training.
Next, mastering how to hold pads is just as important as hitting them. In our Beginners 101, you'll learn how to be a great training partner, a skill you'll need in regular classes. This knowledge will make the transition to more advanced classes smoother, helping you become an integral part of the training community.
By starting with the basics, you'll build the confidence and skills needed to thrive in more intensive sessions. Jumping straight into regular classes without a proper foundation can be overwhelming and may even hinder your progress. This package offers the perfect introduction to ensure you're ready for the next level of your Muay Thai journey.
After completing the Beginners 2 Week Pass, you will be ready to join the group classes including the Sparring for Beginners & Clinch Technique classes!
Beginners 101 classes are held every Monday and Wednesday from
7 PM to 8 PM.
PRIVATE TRAINING
Private training is popular for those who want to excel their progress, fast track their fitness levels, have personal goals to achieve or have unique schedules.
It’s where you can come in and have 100% of your trainers attention.
Private training is also perfect for anyone who would like to learn the basic and increase confidence before joining the group classes.
Enquire below and our friendly team will be in touch to discuss availability!
Please note Private Training with Kru Pong is limited and we try to accomodate to everyone's request. Please read Private Training cancelation Policy before making a booking.