Walking up to the heavy bag and blindly striking for 15 minutes is a recipe for fatigue and poor form. A structured session with specific goals for each round maximizes your cardio output while keeping the brain engaged.
Fire up the Shot Caller Nak Muay timer, set it for 3-minute rounds with 1-minute rests, and follow this 5-round layout.
Set the app focus to Nak Muay Newb. Throw strikes at 30% power. The goal here is solely to establish rhythm, get a sweat going, and ensure you are exhaling sharply on every strike and returning to your guard.
Set the app focus to Muay Femur. Try to stay entirely out of punch range. When the app calls a combination, step in quickly, execute it, and immediately step out or teep the bag away. Focus entirely on footwork and range management.
Set the focus to Muay Khao. Stay close to the bag. Smother the leather and focus on heavy knees, tight elbows (sok), and short, thudding hooks. Do not back up.
Set the focus to Muay Mat. Plant your feet and throw your punches with 80% to 90% power, finishing combinations with crushing low kicks. This is your power and conditioning round.
Set the focus to Meat & Potatoes for classic, high-percentage combos. You are fatigued now—the goal of round 5 is strictly maintaining good form while exhausted. Keep your hands high, bite down on your mouthpiece, and react to the commands until the bell rings.
← Back to all posts