Inside Panpayak’s Herculean Training Routine

Inside Panpayak’s Herculean Training Routine

ONE Championship - December 6, 2018
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Thailand’s Panpayak “The Angel Warrior” Jitmuangnon is gearing up to make his ONE Championship debut.

A multi-time Lumpinee and Rajadamnern Stadium Muay Thai World Champion, he remains the only athlete in the history of the sport to win The Sports Writers Association of Thailand’s Fighter of the Year Award— Muay Thai’s most prestigious accolade— three years consecutively from 2013 to 2015.

Competing since the tender age of 8, the Samut Prakan native has finally crossed international waters ahead of his bout at ONE: DESTINY OF CHAMPIONS this Friday, 7 December in Kuala Lumpur, Malaysia.

The 22-year-old is set to face WKA European Champion Rui Botelho as part of ONE Super Series. The flyweight bout will be contested under the Muay Thai rule set, and each man will wear 4-ounce mixed martial arts gloves.

To prepare for such a battle, we take a look at the training regimen that has made Panpayak a multi-time world champion.

#1 He Trains Seven Days A Week

When he has a competition coming up, daily training is a must.

Sunday through Saturday, he will train twice a day for three to four hours per session. That adds up to a whopping 43 to 56 hours of training per week without any days off.

It goes without saying that the training at Jitmuangnon Gym is some of the hardest there is in Thailand.

#2 He Runs 5 Miles Day

Before the break of dawn, Panpayak has already hit the pavement for his morning run.

Prior to his first training session of the day, the Thai must complete a five-mile run.

After some refueling and rest, he begins his afternoon session with 30 minutes of skipping using a weighted jump rope.

That means in preparation for his ONE debut, Panapayak will be running 35 miles per week and jumping rope for three and a half hours per week.

#3 His Conditioning Is On Another Level

Panpayak has described his left kick as “perfect,” and for good reason, too.

To end an already grueling training session, “The Angel Warrior” will do 300 knees, 200 sit-ups, 300 power kicks, and a six-minute round of push kicks on the bag.

He does this twice a day, seven days a week. Kicks alone add up to 4,200 per week, so it is no wonder his left kick is “perfect.”

ONE Championship

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