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.
Your leg speed is somewhat reduced, you are generating a lot of force and you may do a couple hundred reps (pedal strokes) going up a hill. At the beginning of the leg strength phase of training, you want to ease into it gradually, otherwise your legs will be extremely sore.