First Muay Thai Fight? Here’s What to Expect, Tips and Advice

Congratulations! You’ve just been confirmed for your first fight. The nerves, the excitement, the anticipation—it’s all real now. Stepping into the ring for the first time will be a whirlwind of emotions, adrenaline, and uncertainty. You’ve put in the hours leading up to this point, endured the grueling training sessions, and pushed past your limits to get here. And you will continue to keep pushing past your comfort zones in fight camp.

But no amount of training compares to the moment you hear that first bell ring and take those first steps into the squared circle. Here’s what you can expect when it’s finally your turn to fight.

The Build-Up: Anticipation and Nerves

The pre-fight jitters are a normal part of the experience. It’s a mix of excitement and anxiety, a rollercoaster of emotions that can be overwhelming. You’ve poured countless hours into training, honing your skills, and visualizing victory. But as the fight draws closer, those nerves can intensify. You might find yourself replaying techniques in your head, analyzing your opponent’s strengths and weaknesses, or simply wondering how the night will unfold.

It’s important to remember that these feelings are natural and even beneficial. They’re a sign that you care about the outcome and that you’re ready to push yourself to the limit. Embrace the nerves – they’re there to keep you safe!

Tips:

• Visualize Success: Imagine the techniques you practiced over and over during fight camp. Imagine them landing with impact, and feeling a sense of accomplishment.
• Focus on Your Breath: Deep breathing exercises can help calm your nerves and center your mind.
• Positive Affirmations: Repeat positive affirmations to boost your confidence and reduce self-doubt.
• Trust Your Training: Remind yourself of the countless hours you’ve spent training and preparing for this moment.
• Find Your Zen: What helps you relax? Whether it’s listening to music, meditating, or taking a nap, do it.

Tunnel Vision: The Fight Focus

The fight is on, and your world narrows. You enter a state of tunnel vision, where your focus is laser-sharp on your opponent. While this heightened focus can be advantageous, helping you avoid distractions, it can also make it challenging to hear your corner’s advice or adjust your strategy in real-time. You might find that your surroundings fade away. The crowd noise, the announcer’s voice, and even your corner can seem distant. You’re in the zone, and that’s a good thing—just remember to stay open to cues from your team.

Tips:

• Practice Active Listening: Even with all the noise, make a conscious effort to listen to your corner’s advice.
• Breathe: You’d be surprised how you can forget to do something so natural.
• Trust Your Corner: Have faith in your corner’s guidance and expertise. They’re there to help you succeed.

Muscle Memory

One of the biggest challenges in your first fight is putting everything together under pressure. As a first-time fighter, it can be overwhelming to think about your combinations, defense, and footwork all at once. And I’m willing to bet that you will not be able to think about these during the fight. This is where muscle memory comes into play. When you’ve spent hours in the gym drilling techniques, your body remembers those movements even when your mind is overloaded.

In the heat of battle, fighters will revert to what they’ve practiced the most and/or what comes the most naturally to them. You might not be consciously thinking about throwing a teep or slipping a punch, but your body will instinctively respond based on your training. That’s the power of consistent repetition—those endless rounds on the heavy bag, pad work, and shadowboxing have conditioned you to react without overthinking.

Tips:

• Focus on Basic Fundamentals: Basic fundamental techniques will work at every level, and they’re closer to where you are in skill anyway.
• Repetition > Different Techniques: Yes, you need different techniques in your arsenal, but training 5 possible varieties of a spinning backfist is not going to be as helpful as you working on a punching combo over and over.
• This Goes Both Ways: Combos and the things you consider “good” can be ingrained in your muscle memory, but so can bad habits. Be intentional in changing bad habits, such as dropping your hands.

Cardio

You might think two or three-minute rounds sound short, but once you’re in the ring, they can feel like an eternity. Cardio plays a crucial role in your first fight, and having good stamina will make a significant difference. No matter how skilled you are, if your gas tank runs empty, your techniques will fall apart, and your ability to defend (and attack) will suffer.

It’s common for new fighters to go all out in the first round, as it is new territory and the combination with adrenaline can wipe you out. And then they find themselves gasping for air halfway through the round. This is why conditioning is as vital as learning techniques, and perhaps even slightly more so for your first fight. Your cardio should be built up not just through running and conditioning drills, but also through consistent, high-intensity pad- and bagwork.

Fighting is hard. Training should be harder. Keep that in mind when you’re at the end of the training week, exhausted, sore, and mentally exhausted from getting pushed to your limits.

Tips:

• Roadwork: Running’s long been an integral part of Muay Thai for a reason. It’s accessible, doesn’t require a bunch of fancy equipment, and it’s free to do. Consult with your Coach or S&C specialist for how your runs should be structured.
• Pushing Through the Fatigue: You’re more capable than what you think you are at times of fatigue. Push through it. It won’t be the most enjoyable experience, but it pays off.

The Adrenaline Rush

Prepare for an adrenaline rush like no other. When the bell rings, your body will release a flood of adrenaline, sending your heart racing. Ideally, this rush would fuel your performance, but adrenaline can also make some people freeze.

It’s important to channel this energy wisely. While the adrenaline rush can be a great motivator, it can also lead to reckless behavior if you’re not careful. You might feel like you can throw ten punches in rapid succession, but remember to pace yourself. The fight will always feel longer than it really is.

If you freeze, just know that it’s normal. This is an unwanted reaction when put in the ring for some people, especially for their first few fights. Ground yourself into the moment by reminding yourself to take deep breaths. Trust in your training. This won’t guarantee you will un-freeze, but it can help you to remind your body that you’re ready to be in the moment. This article talks more about the freeze response and what people can do if they have experienced it before.

Tips:

• Deep Breaths: While you don’t have complete control over how your body reacts to being in a fight for the first time, this can help.
• Self-Compassion: After the fight, you will see that there are a bunch of things that you wanted to do but could not do, regardless if you freeze or not. These physiological responses are not indicative of weakness or failure. They are automatic, ingrained survival mechanisms.

The Adrenaline Dump: The Aftermath

After the initial excitement, many fighters experience what’s known as an “adrenaline dump.” This sudden shift from a heightened state of arousal to a calmer one can leave you feeling fatigued, drained, and disoriented. It’s a normal physiological response, but it can affect your focus and reaction time. Unfortunately, this can happen right before the fight starts, or even during the fight itself.

During this time, you might find it challenging to think clearly or execute your techniques as you had planned. You may feel sluggish, confused, or even a bit overwhelmed.

Tips:

• Breathing: Make the inhales longer than your exhales to fire up your nervous system.
• Self-Compassion: See previous section.

The Pain Factor (Or Lack of)

The adrenaline rush during a fight can be a double-edged sword. On one hand, it fuels your performance and helps you push through pain. On the other hand, it can mask the severity of your injuries.

You might be surprised to find that punches, kicks, and other strikes don’t hurt as much during the heat of battle. The adrenaline coursing through your veins acts as a natural painkiller, allowing you to focus on the fight and push through the pain.

However, this doesn’t mean you’re invincible. During the fight, there are very real possibilities of you getting hurt, whether it’s because you’re not blocking enough leg kicks, eating a well-placed liver kick, or getting knocked out with a punch. This is not the time to forget basic defense.

Tips:

• Basic Defense Skills: Continuously defend against your opponent’s attacks, even if you feel like they don’t hurt.
• Listen to Your Corner: If your corner tells you to do something, don’t purposely go out into the round and do something else because you believe you know better.
• Post-Fight Protocols: Aside from the obvious physical rest, ice the lumps and bumps, consider using anti-inflammatory medication, eat well, and stay hydrated. If there are any serious injuries that go into the territory of bone fractures, breaks, or deep cuts, seek medical assistance.

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The Importance of Strategy & Your Cornering Team

One key element that separates a successful first fight from a chaotic one is the presence of a solid game plan. Working closely with your coach, develop a strategy that leverages your strengths and anticipates your opponent’s weaknesses. Consider potential scenarios and discuss how you’ll respond. These should be further solidified into your muscle memory through repetition and drills, as mentioned earlier.

Although you are not at the level where you will be able to think coherently and put together pieces during the fight, that’s what your corners are there for – to see what you cannot. They’re there to observe the fight from a broader perspective and experience, and provide guidance you might not be able to see for yourself.

Your corner can spot patterns in your opponent’s fighting style, identify weaknesses, and offer strategic advice between rounds. They can also provide words of encouragement and help you stay focused on getting the win. Make it a priority to stay connected with them.

Also know that this plan can all go out the window once adrenaline kicks in. If it does, don’t worry. It happens more often than you think. Again, that’s what your corners are there for. Your corner is there to help you succeed. By working closely with them and trusting their guidance, you can improve your performance and increase your chances of victory.

Tips:

• Practice Makes Better: Nothing can substitute repetitions in the gym. Regularly drill your techniques and strategies to make them second nature.
• Adapt to Change: Be prepared to adjust your strategy if your initial plan doesn’t work as expected.
• Don’t Be Afraid to Ask for Help: If you’re feeling overwhelmed or unsure of instructions, communicate verbally with your corner.
• Listen Intently: There will be a lot of noise during a fight. Try to connect with your corners’ voices anyway.

The Emotional Rollercoaster: Mixed Feelings

As you prepare for your fight, it’s natural to experience a whirlwind of emotions. Excitement, pride, fear, and relief are all common feelings that fighters encounter. Acknowledge that these emotions are real and present. Don’t worry – acknowledging them won’t make them any more scary… but ignoring they exist might.

Once the fight concludes, regardless of the outcome, take a moment to reflect on your experience. Celebrate your bravery and dedication for stepping into the ring, even if you didn’t win. If you did win, don’t get too cocky that you start believing things like you don’t need to put in hard work anymore – this will only lead to your downfall. Every fight is an opportunity to learn and grow.

Tips:

• Acknowledge Your Emotions: Accept the range of emotions you’re feeling.
• Learn from the Experience: Every fight, win or lose, is a valuable learning opportunity. If you aren’t already, consider journaling your fight experiences with what you learned and what you need to improve on.
• Give Yourself Credit: Be proud of yourself for stepping into the ring and facing the challenge.
• Move Forward: Use the experience to fuel your continued growth and development as a fighter. Speak with your coach and experienced teammates to gather feedback. They can provide valuable insights.
• Managing Post-Fight Blues: You may feel a bit depressed after your fight. Here’s some information on that.

The Journey Ahead

Your first fight is just the beginning. Every fight offers a chance to learn, grow, and refine your skills. There are many ups and downs, victories and setbacks. Remember, every fighter has been where you are now, so you are not alone in your feelings and what you are going through.

As you continue your Muay Thai journey, stay dedicated, train hard, and never give up on trying to improve. No matter where you end up taking the fighting and what goals you may have, the challenges you face will make you stronger inside and out.

Remember, you’re about to take a significant step by fighting into the ring. The journey ahead will be filled with growth, challenges, and triumphs. Take all parts of it as they come, stay focused, and let your dedication and love for Muay Thai guide you. You’ve got this!