Affiliate Student Manual

Version 1.0
World Thai Boxing Association

Table of Contents
Mission Statement .................................................................................................................... 3
WTBA Background ................................................................................................................... 4
Starting Out Right ..................................................................................................................... 6
History of Muay Thai ............................................................................................................... 6
What is Muay Thai? .................................................................................................................. 7
Rules & Etiquette ...................................................................................................................... 8
Cleanliness .................................................................................................................................. 9
School Creed ............................................................................................................................ 10
Thai Boxing Qualities ........................................................................................................... 10
Student Rank Progression .................................................................................................. 12
Phase 1 Foundations ............................................................................................................ 13
White-Orange Armband (Minimum of 6 mos. training) .................................................... 13
White Armband Requirements ................................................................................................... 13
Phase 1 Testing Requirements.................................................................................................... 14
Stripes .................................................................................................................................................. 14
Roadmap to Success: Personal Fitness.......................................................................... 15
DRILL SHEET............................................................................................................................ 27
WHITE ARMBAND QUIZ ....................................................................................................... 30
Acknowledgement of Student Handbook...................................................................... 33

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Version Control History

Version Date Revision Description

1.0

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World Thai Boxing Association

Congratulations on joining a
World Thai Boxing Association Affiliate School!

Mission Statement
To advance, promote, educate, and instruct the martial arts of
Thailand throughout the world while offering the student, fighter,
and instructor the highest standard of teaching Thai Boxing (Muay
Thai).
Through Online Video Instruction, Seminars, Instructor
Development Camps, Certification and School Accreditation, the
WTBA develops the personal goals of those interested in being
part of a Thai Boxing (Muay Thai) community.
With a comprehensive Thai Boxing Training Curriculum and
Testing Standards for Instructors and Affiliate Schools around the
world, the WTBA serves to become the authority of knowledge on
training and teaching to uphold a quality level of instruction for
future generations of Thai Boxing enthusiasts.

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WTBA Background
The World Thai Boxing Association (WTBA) is the oldest and
largest Muay Thai organization of its kind in the world and was
founded in 1968 by Ajarn Surachai “Chai” Sirisute. (Ajarn is Thai
for master instructor.) Ajarn Chai came to the United States with a
vision to spread Muay Thai throughout the world. He is the first-
ever Thai boxing instructor to teach Americans this art and has
worked tirelessly for 40 plus years to that end. We are indeed
grateful to Ajarn Chai for his gift of the knowledge of Muay Thai.

Grandmaster “Ajarn” Chai Sirisute

Ajarn Greg Nelson

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The WTBA has now expanded to establish affiliate organizations
in countries around the world. Ajarn Chai continues to promote
Muay Thai through his select personal seminar schedule,
handpicked seminar team, and yearly Instructor Development
camps in the USA, UK, and Australia.

Grandmaster “Ajarn” Chai Sirisute

Grandmaster Dan Inosanto

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Starting Out Right
You probably already have an idea about what Muay Thai
Kickboxing is about. Some of you will have read about it in books
or magazines, or seen Muay Thai on TV as the preeminent style of
kickboxing in the UFC (Ultimate Fighting Championship). Some
of you will have heard about it from friends and acquaintances. We
ask you to forget about these ideas for a moment and approach the
subject with a clear mind, or a beginner's mind. This is the ideal
way to approach any martial art.

History of Muay Thai

Muay Thai, translated into English as Thai Boxing, is the national
sport of Thailand and is a martial art with origins in the ancient
battlefield tactics of the Siamese (or Thai) army. It evolved from
Krabi Krabong, literally long and short weapons, the weapons
tactics of the Thai army. The early Muay Thai bouts pitted
different companies within the Siamese army against each other in
unarmed combat (Muay Boran) with few rules and no weight
divisions or time limits. They became quite popular and
eventually were shown in stadiums across the country. In the early
20th century, time limits, boxing gloves and a uniform set of rules
were introduced. During the latter half of the 20th century Muay
Thai was exported to many countries and is now practiced by
hundreds of thousands of people all over the world.
Muay Thai is known as “King of the Ring” in kickboxing
circles. These fights feature punches, kicks, elbows, knees,
standing grappling and head-butts to wear down and knock out
their opponent. Thai training methods develop devastating power,
speed and superb cardio-vascular endurance as well as fighting
spirit. Muay Thai training is also quite safe thanks to sophisticated
pad training that evolved to keep fighters healthy between
fights. Muay Thai has also proven very effective outside the ring

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and has been embraced enthusiastically by practitioners of a
variety of self-defense, sporting, military and law enforcement
activities.

What is Muay Thai?

Muay Thai is commonly referred to as the Art of Eight Limbs due
to its utilization of eight striking weapons: hands, elbows, shins
and knees. Muay Thai also features a unique form of standing
grappling called the plum and/or clinch.
Muay Thai is much more than physical training. It is a complete
discipline involving the mind as well as the body. The most
important purpose of Muay Thai is to develop balance between the
mind, body and spirit. This will enable us to express our true
nature and become better human beings.
Interest in the art of Muay Thai is rapidly growing worldwide due
to its practical application as a method of self-defense, the physical
conditioning involved with Muay Thai training, the devastating
effectiveness as an element of Mixed Martial Arts (MMA), and the
excitement of the sport itself.

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Rules & Etiquette

Always address the instructor as Coach, Kru or Ajarn, Sir or
Ma’am during class.

Wai to seniors and instructors first when you see them.

Never Wai with something in your hands.

When you wai make sure your hands are at the center of your
face, any lower is disrespectful. Higher=more respect.

Wai towards the mat before entering or leaving the mat area.

Be on time for class, being late will result in push ups.

Attend class in proper uniform: school shirt, muay thai shorts,
hand wraps, and armband.

Have your Student Notebook and a pen ready so you can track
drills and goals, etc.

If you are late or out of uniform; notify the instructor before
entering class.

You must always train with a shirt on.

Never step on the mat with shoes on.

Remove ALL jewelry before entering class.

Keep your shoes, gym bags, personal belongings in the locker
room or stored neatly in a cubby or shelf.

To train in any class you must do the warm up.

After using any academy equipment, you must put it back neatly
where you got it from.

Write your name on all your equipment and shirt tags.

If you have lost or found something, ask or tell the front desk
about it.

When an instructor is teaching or talking you must be in
attention and not talking.

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If you must leave the training area for any reason (water,
bathroom, etc.) you must ask the instructor.

Absolutely no inappropriate language allowed in class.

No inappropriate outbursts (foul language) in class, even if
injured.

Turn off your cell phone during class or set it to vibrate.

If you are in the guest area during class, keep quiet, if the
instructor can hear you, you are too loud.

If you are not part of an ongoing class- do not train or warm up
on the same mat while class is going on.

Sparring is NOT mandatory.

Cleanliness

We request that you leave the guest seating area as clean or
cleaner than you found it.

No trash is to be left on the floor, place in a trash can. Recycle
bottles in the recycle bins if available.

If you spill anything on the mat, clean it right away so it does
not leave a permanent stain.

Always walk into the bathroom with shoes on. Otherwise, you
will spread germs from the bathroom to the mat.

Leave the bathroom clean. If you spill on the floor or seat,
please wipe it! Only flush toilet paper, not paper towels.

Do not spit in the sink.

If you are bleeding, stop training and clean the spilt blood with
peroxide, then cover the cut before continuing to train.

Maintain good hygiene (clipped nails, clean uniform, deodorant,
etc.)

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Always have shoes or flip flops on when entering the school
from outside. Even if you forgot something in your car.
Walking barefoot from outside to inside defeats the purpose of
taking off our shoes before stepping on the mat.

School Creed
Our student creed is recited at the beginning of every class. It
is something that we consider as more than just words. It is
words we challenge ourselves to live by daily. Please learn and
memorize it from your heart and not just your head.

Thai Boxing consists of the qualities of

Obedience, Genuine Knowledge, Courage, Endurance,
Patience, Compassion, Gratitude and Honesty.
I will live my life by these principals of a champion,
to bring honor, to myself, my family, my school, my teachers
and the art of Muay Thai.

Thai Boxing Qualities

Obedience: Doing what is right because you know it’s right
regardless of what others say/do

Genuine Knowledge: Knowledge that is time proven and
battle tested not made up

Courage: Doing what needs to be done in spite of fear

Endurance: The strength to continue despite stress, fatigue
or other adverse conditions

Patience: Quiet, steady, even tempered

Compassion: Empathetic feeling for those less fortunate
and desire to help them

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Gratitude: Being thankful for what you have instead of
focusing on what you don’t

Honesty: Sincere truthfulness both about other and yourself

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Student Rank Progression

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Phase 1 Foundations

White-Orange Armband (Minimum of 6 mos. training)

Phase 1 will introduce you to the basic stance, footwork,
techniques and defenses of Muay Thai. The beginning student
in Phase 1 does not use Thai Pads so you can focus on learning
the technique and develop skill and form. You will do this
through partner drills & glove drills (to develop control and
form) and heavy bag drills to develop power. All of our phases
are taught as rotating curriculum, which means once you have
completed 6 months you will have completed the Phase 1
curriculum and will be ready to begin Phase 2 if your test
results are satisfactory.
White Armband Requirements
Because a new student cannot be tested on skill in order to
receive your white armband you must be able to:
• Complete a written test about WTBA rules, history and
procedures (in the back of this manual)
• Understand and display proper etiquette as described in
this manual
• Demonstrate the ability to wrap your hands correctly (see
video)
• Know how to wai and say the basic greeting “Sawatdee
Krup” (male) “Swatdee Ka” (female)
• Know and recite the school creed (can be done in class)

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Phase 1 Testing Requirements
• Minimum 8 classes per month
• Good attitude and etiquette
• Proper uniform

Stripes
With each test a student earns a stripe:
A= Blue Stripe = 4 points
B= Green Stripe = 3 points
C= Orange Stripe = 2 points
D= Yellow Stripe = 1 point

Testing is done monthly and you must have a total of 9 points

to rank up. Most students will be able to advance in rank every
3 months with hard work and clear goals. Martial arts require
commitment but can be an amazing platform for success in
life.

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Roadmap to Success: Black Armband

Most students decide early on that achieving the rank of a Black
Armband within our school is one of their long term goals. You
must pass all 4 phases before reaching that goal. So your first goal
should be to pass Phase 1. This typically takes about 6 months.
Here is a step by step process as well as typical goals and
milestones that you should actively pursue to help you succeed in
the first leg of your journey to Black/White Armband.
1. Focus on your Foundations! Your stance is where
everything comes from. Focus on making your Thai Stance a
habit and sharpening up your most basic techniques. Having
good form is essential to one day earning your Black
Armband, so don’t try to rush through your Foundations, take
the time to learn what is being taught.

2. Upgrade to be eligible for Phase 2 training!

The sooner you upgrade your training the better. You will
still test in Foundations during your White and Yellow
Armbands, so getting extra days of training will only help
you progress quicker. Tell your instructor you’re eager to
learn more and ask about more days to participate in classes.

3. Start testing and never stop—get to Yellow, then Orange!

Testing should be done every month. Try your hardest to
always reach for an A. Testing is done not only to check your
skill level but also mental fortitude and discipline. You
should only miss testing in extreme circumstances. If you do,
it’s not the end of the world though; learn to accept
challenging moments and overcome them. Make sure you
have at least 8 classes of Foundations a month so you go into

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your test prepared. Once you get your Yellow and then
Orange armband, you will be in the Phase 2 program full
time.

4. Correct Practice makes Correct Performance!

Come as often as possible. At this point the techniques are
harder to master so you should average around 2-3 classes a
week or at least 8-12 classes a month. Always partner up
with different students to experience styles, sizes, effort
levels, skill levels, pad holding styles etc. If you can’t make it
to class, make sure you get your curriculum and practice at
home. There’s no excuse for not practicing whenever you
can.

5. Test past Green, to Blue (Student Level 1) and smash

your 60/40s!
By now you’re at or you’ve passed the 1-year mark and
you’re approaching Blue Armband. During Blue level testing
you must perform the Wai Kru and do two rounds of 60/40s
(60 kicks and 40 knees). Make sure to learn the Wai Kru and
make an extra effort to get in shape. Ask your coach what the
60/40 bag drill is, and start running a few days each week
too!

6. Enhance your knowledge and increase your skill

Joining the World Thai Boxing Association’s Online
Academy Membership provides you 24/7 access to thousands
of videos including techniques, drills and combinations. No
matter where you are or what time it is you can continue your
education in Muay Thai! Sign up at
www.thaiboxing.com/memberships.

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Roadmap to Success: Personal Fitness
Everyone in your class has the same goal as you, to train to get in
better shape than you are now! This Roadmap is meant to guide
beginner level students with nutritional success tips as you move
toward a healthier lifestyle through Muay Thai. This guide reflects
personal training and fighting experiences only and is not meant as
a substitute for any medical or nutritional advice from a health care
professional.
1. Read the next page on Healthy Eating and Weight
Management!
If you want help, we offer a lot of great tips. Keep an open
mind to suggestions and the willingness to make small
changes over time. Read up on our advice and do it, it works.

2. Come to class even when you’re sore!

When training starts, expect early stages of soreness and
fatigue that comes with training. IT’S A PART OF THE
PROCESS. New Foundations students should come to as
many Muay Thai classes per week as allowed, but be careful
not to burn yourself out!

Learn to listen to your body. Learn to fight through the

soreness and and BUILD consistent training habits.

3. Take advantage of Student Success Opportunities!

Extra Coaching and Student Success Workshops may be
available the last Saturday of every month, its free and an
hour and a half long! Be involved. Ask your coach about
dates and options to attend. Make you attend Testing on the
last week of every month, it’s basically an extra class!

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4. Make it a point to stretch after every workout!
The more flexible you are the less likely you are to get
injured. Also, stretching can help you feel more limber and
less sore after tough workouts. Consistent stretching is vital
to your long term health, skill and overall fitness.

5. Focus on the fun of learning and not just on getting

workout!
Feeling pressured to go workout can make it hard to maintain
a routine, but focusing instead on always wanting to learn
and improve will make it easier to come to class, the workout
just happens along the way.

6. Supplement your Muay Thai training with other

workouts on your off days!
Add at least two to three additional days of exercising as you
begin getting in better shape. For instance, lift weights
on the days you don’t train here, run on the weekends, bike,
or swim; cardio will help you in class! Stretch in the
mornings, do abs while you watch TV, whatever you can
think of to stay active, whatever interests you.

7. Make small changes over time to what you eat!

Sudden and drastic changes in diet are difficult to maintain.
Instead, choose one small change each month and increase
those improvements as they become habit. For instance,
first stop drinking soda, then eat multiple smaller meals, then
start eating breakfast, then stop eating fried foods, then add
more vegetables to your meals, then drink more water, etc.
Each month give yourself just one thing to focus on, not
twenty, it’ll be easier that way. Consult with a nutritionist
or doctor as you need to depending on your health goals or
circumstances.
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8. Look at the BIG PICTURE not just the scale!
The numbers that show up on the scale shouldn’t be the only
thing you look at. Pay attention to how you feel. Do you have
more energy? Are your clothes fitting you more loosely? Can
you do more exercises now than when you started? Are you
gaining strength and toning your body? Are you getting good
grades on your Muay Thai test every month? Are your skills
improving? Are you more flexible? All these things will
make you healthier, not just losing pounds!

9. State your goals out loud and hold yourself accountable!

Speaking our goals aloud, writing them on paper and sharing
them with others holds us accountable and keeps us on track.
It’s just like fighting. Fighter’s tell friends, family and
teammates they have a fight coming up. Sharing this
information helps hold fighters accountable to training hard,
being consistent, doing their best, presale tickets and actually
follow through with the fight. NO QUITTING. When you tell
all your friends, classmates, family, and coaches, it’s harder
to quit because you’ve committed to it and told others.

10. Goal setting and goal attainment never ends!

Once you’ve lost weight or gotten in better shape, it’s not
over. If you stop, all that hard work will be lost. Losing the
gains you’ve made happens a lot faster than it takes to
accomplish them. Learning to re-establish your goals and set
new goals once you reach them is the secret to long-term
success in life and martial arts. Talk to your Coach if you’re
having trouble, we’re here to help.

Healthy Eating & Weight Management

The following reflects the authors’ experiences and is provided for

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educational purposes and general reference only. It is not intended
to be a substitute for medical or psychological advice or
counseling. Therefore, you should consult a physician and/or
mental health professional regarding your individual physical and
mental health needs before undertaking any diet, exercise, or
fitness program.
1. Drink at least one gallon of water a day.
Drinking lots of water will keep you hydrated and remove
waste from the body. Drink pure water, not designer
enhanced waters. Bring a large bottle of water with you
wherever you go and drink it throughout the day - before,
during and after workouts. Just make sure not to chug it all
right before class.
2. Eat more often and less food.
Look to have between 5-8 smaller meals rather than 2 or 3
large meals. When you eat a meal, you shouldn’t feel like
falling asleep or fatigued - this is a classic sign of
overeating. Eat just enough to where you are not hungry, but
not full either (you should feel like you are able to eat
more). Usually 15-20 minutes after you finish eating is when
your stomach settles and won’t bother you anymore. The
reason for eating more meals throughout the day is to
increase your metabolism. Also, try not to eat a lot directly
before coming to class as it might upset your stomach.
3. Eat natural foods and, if feasible, organic.
Natural means fish, poultry, lean cuts of beef, vegetables,
fruits, black beans, lentils, and nuts. Natural foods are easier
on your digestive system. Make sure to eat a vegetable with
every meal. Avoid refined or processed foods like fast food,
sodas, candy, chocolates, chips, etc. on a regular basis.

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4. Having a good breakfast is pivotal to establishing good
nutrition habits and starting the day right.
“Breakfast” means breaking the fast that your body was in
during your sleep. Your body is starving when you wake up
and if you don’t eat, your metabolism will slow down and
begin to store fat. Good things to eat in the morning when
focusing on fat loss are nuts and proteins.
5. Eat something before going to sleep.
A common misperception is that any meal consumed before
sleeping will turn into fat overnight. This is not the case. In
fact, eating before you sleep will keep your metabolism
working while you’re enduring an extended fast. Eating
slow-digesting proteins such as yogurt, egg whites, cottage
cheese or lean meats will reap the most rewards. This is
especially important if you train at night.
If weight-loss is your goal avoiding sugary, fried and
processed foods at night is critical.
6. High Fructose Corn Syrup is probably the single worst
“food” you can subject your body to.
It has no nutritional value, will spike your insulin levels and
help you pack on fat. It is found in most processed foods and
should be avoided whenever possible. Make sure to read the
ingredients below the nutritional label on most foods.
7. Despite what many people think, eating carbs is not a bad
thing.
Whole grains, vegetables and fruits are all carbohydrate-rich
foods that are very helpful in promoting fat loss. What you
want to avoid are refined simple carbs—foods like white
bread, potatoes, pasta. bagels, refined sugar, most breakfast
cereals and almost anything in the “snack” aisle. If you’re not
used to exercising, you might need to make sure you eat
properly on the days you train here.

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8. Fish oil is a great supplement to increase fat loss.
The only drawback is the bad taste. It is available in
capsules, so you don’t have to taste it going down. Be sure to
take your fish oil with a meal as that will help limit the after
taste.
9. Strength training will increase your rate of fat loss.
Just doing cardio will put your body in a catabolic state.
Lifting weights and doing functional strength training
(kettlebells, medicine balls, dumb-bells etc.) will increase
your muscle density. The more muscle you have, the more
fat you are capable of burning. Women benefit greatly from
this and should not worry about getting bulky and muscular
as they have different hormones than men.
10. Give yourself a break every so often and eat something
you enjoy that may not be healthy.
If you feel like you are trapped in a diet, you will eventually
break it. It is okay to give yourself a cheat meal or even a
cheat day, within reason of course. Your diet should be
something that is enjoyable and simple to maintain, not a
torturous feat requiring all of your will. Make small changes
over time that will become habit instead of large drastic
changes that you will hate.
11. Avoid fried foods.
Anything fried should be avoided. These foods tend to be
much higher in calories and fat and lower in actual nutritional
value. If it is fried, try to stay away from it unless you know
it has been fried in a small amount of healthy oil such as
extra virgin olive oil or coconut oil.
12. Stay away from sodas and other sugary drinks.
You probably already figured out that most of them have
high fructose corn syrup, which you already know is terrible

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for you, but did you know that one small can of soda has over
10 teaspoons of sugar! A liter bottle has over 28 teaspoons!
As you can see the calories in soda plus the high sugar
content just racks up and is really hard on your body, just say
no! Focus on eating your calories, not drinking them.

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GOAL SHEET (optional)
Why did you join Muay Thai?
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
____________________________________________________________

We are going to break down all of the goals necessary to

accomplish your biggest goal which you just listed above. You
may not possess enough knowledge of the road ahead to know
what goals you are seeking-that is ok. You can add goals to this
sheet along the way. You may also change your goals to readjust to
what is realistic at the time. We have already helped by providing a
common goal that everyone here should possess for the time
frames listed.
Some possible goals could include getting to a certain weight or
body fat percentage, improving your running time or strength,
improving your diet, attendance, flexibility, etc. If you need more
ideas, feel free to speak to your instructors.
Establish achievable small goals and constantly update them to
reflect setbacks and accomplishments. It is near impossible to
accurately predict what challenges you’ll face days, weeks or years
in advance. However, this should not become a reason avoid what
needs to be done and keeping yourself on the path to success.

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Your goals should be challenging. They should push you, but not
break you. They should make you stronger mentally, emotionally,
physically and help you cultivate a warrior spirit.
Once a week set a day and time to update your weekly goals.
Sunday nights are a great time to reflect, plan and goal set for the
upcoming day and week. as this is a bit much. That way on
Monday morning you will wake up with a mission to accomplish
in the next. Set 24-48 hour goals, write them down and crush them!
Every month, a new set of monthly goals should be set. These goal
sheets are just a guideline to help you realize how to set goals and
accomplish your ultimate mission here at our school—to achieve a
Black Armband.

What are my four year goals?

1. Join World Thai Boxing Association and test for Apprentice
Instructor Armband Rank (Black/White)
2. Have drilled at least one punch, kick, elbow, knee or sweep
10,000 times.
3. ________________________________________________
4. ________________________________________________
5. ________________________________________________

What are my three year goals?

1. Attain Black Armband Rank.
2. _________________________________________________
3. _________________________________________________
4. _________________________________________________
5. _________________________________________________

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What are my two-year goals?
1. Attain Red Armband Rank.
2. _________________________________________________
3. _________________________________________________
4. _________________________________________________
5. _________________________________________________

What are my one year goals?

1. Attain Blue Armband Rank.
2. _________________________________________________
3. _________________________________________________
4. _________________________________________________
5. _________________________________________________

What are my nine month goals?

1. Be competitive with Blue Armband level students.
2. _________________________________________________
3. _________________________________________________
4. _________________________________________________
5. _________________________________________________

What are my six month goals?

1. Have drilled at least three moves or techniques 700 times ea.
2. Have drilled my three favorite defenses and counters at least
700 times each.
3. Have drilled my favorite 9 combinations at least 400 times.
4. _________________________________________________
5. _________________________________________________

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What are my three month goals?
1. Have drilled my favorite offensive technique 1000 times.
2. Have drilled my favorite defense and counter 1000 times.
3. Have drilled my 4 favorite combinations at least 400 times
each.
4. _________________________________________________
5. _________________________________________________

What are your one month goals?

1. Have drilled my favorite offensive technique 300 times.
2. Have drilled my favorite defense and counter 300 times.
3. Have drilled my 4 favorite combinations at least 125 times
each.
4. _________________________________________________
5. _________________________________________________
6. _________________________________________________

WEEK OF ______

What are your weekly goals?

1. ________________________________________________
2. ________________________________________________
3. ________________________________________________
4. ________________________________________________

What are your goals within the next 48 hours?

1. ________________________________________________
2. ________________________________________________

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WEEK OF ______

What are your weekly goals?

1. ________________________________________________
2. ________________________________________________
3. ________________________________________________
4. ________________________________________________

What are your goals within the next 48 hours?

1. ________________________________________________
2. ________________________________________________

WEEK OF ______

What are your weekly goals?

1. ________________________________________________
2. ________________________________________________
3. ________________________________________________
4. ________________________________________________

What are your goals within the next 24 to 48 hours?

1. ________________________________________________
2. ________________________________________________

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DRILL SHEET
One of the most important aspects of learning in the martial
arts is drilling. You must drill the moves you learn over and
over. It is the only way to truly learn the techniques- otherwise,
you may “know” the technique, but fail to execute it
effectively… especially under pressure or against other trained
fighters. Your lifetime goals are to hit 10,000 repetitions of
your favorite moves.

“Correct Practice makes Correct Performance” (Ajarn L.

Trigg) At the championship level, fighters drill the simplest
techniques thousands of times. Boxers will drill the jab until it
feels as if their arm is going to fall right off. Wrestlers drill
shots up and down the mats until their legs are so sore they can
barely climb a flight of stairs. Jiu Jitsu masters work on refining
the smoothness of their submission holds and techniques. If you
want the same type of results- there are no shortcuts. You must
drill and drill and drill! This may not seem exciting at times but
when you begin to notice the results during partner work or
sparring you will realize how valuable it really is.

Again, the statement “Correct Practice makes Correct

Performance” is even more true. When practicing repetitions,
you must focus on making every repetition count. Each
repetition should be excellent. For every bad repetition, it
takes away ten good ones from your count. So if you are on
your eleventh repetition then mess up your next repetition will
count as your first. This will help you to focus better and will

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also help erase that bad rep from your muscle memory by doing
extra good reps.
Favorite Defense drills:
1. ________________________________________________
2. ________________________________________________
3. ________________________________________________
4. ________________________________________________
5. ________________________________________________

Favorite Punch drills:

1. ________________________________________________
2. ________________________________________________
3. ________________________________________________
4. ________________________________________________
5. ________________________________________________

Favorite Elbow drills:

1. ________________________________________________
2. ________________________________________________
3. ________________________________________________
4. ________________________________________________
5. ________________________________________________

Favorite Knee drills:

1. ________________________________________________
2. ________________________________________________
3. ________________________________________________
4. ________________________________________________
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World Thai Boxing Association
5. ________________________________________________
Favorite Kicking Drills:
1. ________________________________________________
2. ________________________________________________
3. ________________________________________________
4. ________________________________________________
5. ________________________________________________

Favorite Combinations:
1. ________________________________________________
________________________________________________
2. ________________________________________________
________________________________________________
3. ________________________________________________
________________________________________________
4. ________________________________________________
________________________________________________
5. ________________________________________________
________________________________________________

****If you need more sheets for goal setting or drills please
see the front desk staff**

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World Thai Boxing Association
WHITE ARMBAND QUIZ
Turn this in to your instructor at the beginning of your first class to
receive your White Armband.
NAME:
_______________________________________________
In order for us to assist you in achieving your goals, write WHY
you joined our gym and what your main GOAL is while training
here:
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
______________________________________________________
_______________________________________________
1. The WAI is a sign of respect that is used when?
A. Upon entering/leaving the gym C. At the Start of class
B. When greeting seniors/coaches D. All of the above
2. Muay Thai Kickboxing consists of which of these strikes?
A. Punches and Kicks C. Knees
B. Elbows D. All of the above
4. What is your Coach’s name and how should you address them?
_____________________________________________________

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World Thai Boxing Association

5. List the 8 qualities of Thai Boxing from the Creed.

A._____________________
E._____________________
B._____________________
F._____________________
C._____________________
G._____________________
D._____________________
H._____________________
6. From the Student notebook, list at least five rules below.
A.
B.
C.
D.
E.
7. You must attend class in the proper uniform. What does the
Muay Thai uniform consist of?
A._____________________
C._____________________
B._____________________
D._____________________
8. What rank comes after White Armband in Thai Boxing?
______________________________________________

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World Thai Boxing Association

9. According to the student handbook, how much water should you

drink on a daily basis?
__________________________________________________
10. Our school belongs to the World Thai Boxing Association, the
oldest and largest Muay Thai organization in the World. Who is
the founder? _______________________________________
11. Which of the following is not a School rule?
A. Always walk to the bathroom with shoes on
B. Attend Class in proper uniform
C. Remove all jewelry before training
D. Sparring is mandatory
12. You must WAI towards the mat whenever you step on or off
the mat, true or false? ____________________________
13. According to the student notebook, what is probably the single
worst ‘food’ you can subject your body to?
A. High fructose corn syrup C. Whole grains
B. Fish oil D. Yogurt
14. To increase your metabolism, is it better to eat 2 large meals a
day or 5-8 smaller meals a day?
___________________________________________________

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World Thai Boxing Association

Acknowledgement of Student Handbook

I, _______________________________________________,
hereby acknowledge that I have carefully read and understand the
Student Handbook for my specific program,
________________________________, at this World Thai Boxing
Association Affiliate School.
By signing below I agree to abide by the etiquette, rules, code of
conduct, attendance, dress code and all other procedures outlined
within the handbook.
_________________________________________
Student Signature
_________________________________________
Date

33