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endurance

ENDURANCE

Training sessions involve a warm-up with plenty of cardio and resistance exercises, which will get your body conditioned for fighting.

technique

TECHNIQUE

We will focus on your balance, mechanics, and proper technique execution.

strength

STRENGTH 

Explosive power is crucial for the sport and requires strength and speed.

Group Training

These sessions will last 1 to 2 hours and incorporate multiple rounds of jumping ropes, shadow boxing, heavy-bag work, pad work, hand-on-hand, strength training, and conditioning exercises.
Traditional training for fighters will even include a 3.5-mile run as a warm-up.

Private Training

Private training is available if you would like to customize your schedule, training time, and progress or speed up and sharpen your technique. Contact us for details.

BENEFITS

Physical

Being both aerobic and anaerobic, Muay Thai stresses your cardiopulmonary systems. With continued practice, your body will adapt to the demands of the sport, and improved cardiovascular performance is one of the many payoffs.

Confidence

"Each time we face our fear, we gain strength, courage, and confidence in the doing."
As a practitioner, whether you realize it or not, you build your confidence every time you show up to class. Just stepping into the gym takes courage, and every time you do it, you get stronger.

knee

Self-Control

The ability to control emotions, desires, and reactions can be a tremendous asset in personal and professional life. However, it takes work to attain this state of balance and control. Still, with regular practice of martial arts, it is indeed possible. Muay Thai is not just a way to improve health or to learn self-defense. Of the many benefits, this skill imparts the ability to develop and maintain self-discipline in all aspects of life.

Humility

Confidence is great and a necessary component for success. But if confidence comes without humility, it is just arrogance (cockiness).
Lastly, the best approach to learning anything is doing it with joy, and here, humility would suppress all frustration.

REVIEWS

"Came in as an absolute beginner and have been training here for the past 3 months. Recommend 200%. A female friendly gym and a perfect example of what people say -- that the instructor sets the tone/atmosphere for the gym. If you want to train with an experienced and knowledgeable instructor who is also very humble and approachable, along with a team of encouraging students passionate about the sport, then this is the place for you!

Christian is a very patient and encouraging instructor committed to bringing out the best in his students. His passion for the sport/teaching is truly inspiring and can be felt everywhere in the gym."
via Google review

"Very welcoming place and you can tell it's going to be even better! A very nice space for training and you can see a ring ready to get set up fresh paint on the walls and plenty of space to train. The best part is the people. I Love training in a welcoming atmosphere with people who know and love Muay Thai. It seems great for beginners to advanced and if you are in the area you should check it out. I know I will every time I come to visit the fingerlakes!" via Facebook

"It was really important to me to find a place where not only the instructor was great but also the students. I had no desire to go to a place with big egos and where people are trying to knock my head off.

It is truly a wonderful learning environment and if you are looking for a place to get a incredible workout while learning some great self defense skills, look no further and check this place out!" via Yelp

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The house of authentic Muaythai in Rochester.

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