Muay Thai became popular in the sixteenth century, but became widespread internationally only in the twentieth century, when many Thai fighters won several victories over representatives of other martial arts.
How to improve leg speed. Once you have built a good aerobic base and are able to get around your chosen distance, the next target is likely to be to run it faster. To do this you need to increase the speed at which you can turn your legs over. You will make these improvements if you introduce some speed work into your training sessions. Below are sessions that you could include in your programme. 1. Fartlek.
Mix It Up. If you want to go faster, there's a need for speed in your two-week period. That means interval training -- high-intensity exercise combined with low-intensity recovery. You have two options when crafting a plan to improve your pace in two weeks. One method is to do a 30-second sprint. After a warm-up that includes arm swings, trunk rotations and jogging in place -- with high knees and with butt kicks -- sprint all-out for 30 seconds followed by three minutes of rest.