Xtreme Couture’s Muay Thai master Ray Sefo introduces his ultimate cardio-busting mitt drills.

The thought of using Muay Thai techniques for your conditioning shouldn’t leave you fleeing from the gym in fear at the prospect of throwing elbows at the wall or striking your shin against a concrete column… Thai pads conditioning can be an essential part to anyone’s cardio, fighter or keep-fit’er.

All types of mitts sessions are great for providing a true cardiovascular workout, with Thai-style pads undoubtedly the best of all – due to the introduction of kicks, elbows and knees, thereby ensuring full-body participation.

Veteran Muay Thai champ and former Strikeforce and K-1 heavyweight Ray Sefo gives you a crash course on the very best Muay Thai mitt drills.

The New Zealand wrecking machine, who has his own Fight Academy back in his native Aukland, can more often than not be found working with the cream of the Xtreme Couture camp in Las Vegas, orchestrating the action from behind the mitts.

And he insists the fundamentals of any fighter’s program, both

in and out of fight camp, is always a good pads session.

Sefo says: “Thai pads should be the staple of every athlete, from weekend warriors and pro fighters right back to just people wanting to stay in shape. The key to any good pads workout is staying basic, simply one-two and one-two-three combinations should be your best friends. As you progress you will naturally learn to add things on so simply remaining basic and staying confident with what you do.

But the key has to be technique and speed.”

The secret to great mitts is an experienced pad-man.

There is good reason why Floyd Mayweather has got the longest unbeaten record in boxing and some of the fastest hands in sport, and it’s largely due to his long hours drilling pads.

The focus is always on speed, technique and repetition. Drilling pads ensures combinations become second nature when it matters most and, Sefo agrees, the number and variety of combination drills is endless.

“We do a lot of combination drills here at Xtreme Couture,” adds the 40-year-old, who has had a total of 87 recorded professional fights in MMA, boxing and kickboxing. “Repeat, repeat, repeat is key, while introducing new aspects and pushing a fighter has to be the role of the guy holding the mitts. But the real key for everybody, beginner or world champion, is mastering the basics.

“Once you have mastered the basics you can add other things like varying your kicks or even spinning elbows.

It’s important to mix up the variations in your combinations, that way you learn not only how to put the combinations together but also to keep your balance and, eventually, add that all-important power.

“But a good pads session should be explosive, it should build from ones and twos to six and eight-strike combinations, and the session should be done at maximum tempo. Remember, once the basics are mastered, speed is key.”

Of course, not everybody has the spoils of the Xtreme Couture gym in Las Vegas to train at, and while Muay Thai is now undoubtedly one of the most popular martial arts on the planet, accomplished coaches and facilities aren’t a luxury everybody can choose or afford.

Sefo adds: “If you are in a limited environment as regards to location or the lack of a Muay Thai gym in your home town then my advice is to go out and buy some magazines – like Train Hard Fight Easy – or some DVDs.

Instructional DVDs are everywhere these days and whether you watch them at home or take them to the gym they will help you to progress, for sure.”

For the more advanced practitioners, however, often it’s not the lack of facility that is hampering progress, but the knowledge of those around them. Sefo admits that to progress in his career he’s called time on his fair share of coaches and pad men.

“From a fighter’s perspective, sometimes you plateau with a certain coach and it’s time to move on. That’s happened to me in my career before and it happens in gyms worldwide every day.

Sometimes a fresh approach is often what is lacking in a training program and there is only one way to fix that,” he says.

“In that case, again, go online, search for clubs and gyms close to you and reach out and broaden your horizons.

There are plenty of great Muay Thai coaches all over the world.

But, of course, there could be some costs involved.”

For now, though, here are a couple of drills Ray uses at Xtreme Couture, ranging from the basic combinations to more fluent and advanced drills.

RAY SEFO’S MUAY THAI DRILLS

1-2-3-kick

HOW: Left jab – right cross – left hook – then right kick

Sefo says: “The important part is mastering the technique.

Ensure each movement flows from the last and each strike hits in rhythm with perfect technique. Once mastered, try varying the kicks from low, body, then high. Finally increase the speed rather than the power, all the while focussing on technique and keeping that timing.”

1-2-switch kick 

HOW: Left jab – right cross – right kick

Sefo says: “This is another simple combination but it’s good for working on footwork. The key here is to switch momentum from the right punch to swivel your hips and reload from that right side. Again, start slow, focus on a rhythm then up the tempo.”

1-2-3-right knee-1-2

HOW: Left jab – right cross – left hook – right knee – left jab – right cross

Sefo says: “This combination is a little tougher so the key once more has to be to start slow and build up once technique and timing have been mastered. The final two strikes – jab, straight right – are thrown to ensure safe departure from the pocket and countering shots. Also, try mixing the knee in the middle of the drill from body to head.”

1-check-2-3-right kick

HOW: Left jab – countering strike check – right cross – straight left – right kick

Sefo says: “This is a good combination drill as it brings in a little defense. The initial jab is as much to tempt your opponent to unload as it is a range finder. Check the countering punch or kick, then hit back with a two-punch attack followed by the kick. Again, once mastered, mix up both the check and kicks.”

1-2-3-right knee-clinch-left uppercut-2-3-right head kick

HOW: Left jab – right cross – left hook – right knee – right hand clinch – left uppercut – right hook – left cross – kick 

Sefo says: “Okay, this is a little more complicated, but a good drill to work towards. Perhaps try breaking it down into two or three combos first before putting it all together. The key here is following that right knee to the body by simultaneously gripping the back of the neck with the right hand, ready for that left uppercut strike. Then as you step out of the clinch throw the two punch combo before the final head kick to finish the job.”