Running 6-8km 100 Jumping Knees x 3 sets 50-100 kicks on bag each leg 10-15 Teeps both legs 1 hour Strength and Conditioning 10-15 Jump Rope 10-15 Jumping On Tire 3 mins Shadow Sparring 1 min rest 3 rounds 3 mins pad work 1 min rest 3-7 rounds 3 mins punching practice 1 min rest 3 rounds Punching and Elbow practice 3 mins Heavy Bag Muay Thai Techniques 1 min rest 3-7 rounds 3 mins Muay Thai Sparring 1 min rest 3-5 rounds Clinching Technique

@wallacelux

Жыл бұрын

legend ! thanks

@yawerabas9599

Жыл бұрын

Good job

@theafropunchpodcast3273

Жыл бұрын

thanks

@ergwehgr

Жыл бұрын

is this daily?

@Y2L1029

11 ай бұрын

you a real one

This guy does my whole week training in one day! What a beast!

@govegan562

Жыл бұрын

😂😂😂😂😂

@tomtomasz9798

Жыл бұрын

this guy gets paid a lot for win. And many guys who work on him will slap him if he looses cuz they are there to train him and got paind or not. Imagin yrself if u would have 5 trainers who would call you like crazy why u are not on trainig alredy - this is why masters have differen approach to training - they just focusing on task at hand.

@carlosfelipeenlaescuelade6911

Жыл бұрын

🙏🥊🥊👊👊💪

@chedelcastromahinay764

Жыл бұрын

@@tomtomasz9798 i need this motivation in my life goals

@robertbidochon7949

Жыл бұрын

@@chedelcastromahinay764 then be your own trainer

This guy puts the "arts" into Martial Arts. Awesome shadow boxing.

You are legend superbon, it's inspires me to keep training hard, greetings from Brazil 👊🏻👊🏻

@Superbon16

2 жыл бұрын

👊🏽🤩

@lean6034

2 жыл бұрын

Boraa 🇧🇷

@dewisnu9168

3 ай бұрын

​@@Superbon16: Sawasdee 🙏😇 Namo Buddhaya 🙏😇 Hello Thailand Peoples, Come on Thailand Peoples comes to Invest, Holiday, Bussiness and Stay for along times at Singaraja City, North Bali and enjoy to stay there forever 👍 Sabbe Satta Bhavantu Sukhitatta 🙏😇 May all being happiness togethers 🙏😇😇😇 Rahayu 🙏😇😇 Kop Khun Kha 🙏😇😇 Thank You Very Much 🙏😇 Sadhu Sadhu Sadhu 🙏🙏😇

In French Superbon mean ''very good'' or ''very nice'' and even ''very tasty''🙏🏾🔥

I'm going to that Gym in the future, Great video Superbon.

@Superbon16

2 жыл бұрын

🤩🥰

สมแล้วที่แชมป์ ซ้อมหนักจริงๆ🙏🔥

เห็นการฟิตซ้อมแล้วไม่แปลกใจในการหวดแข้งขวาเข้ากรามดับซ่าเปโตรเปโตรเซียม มันเป็นอัตโนมัติของการออกอาวุธที่ทรงประสิทธิภาพทั้งสวยงามและรวดเร็วที่คนโดน(คู่ต่อสู้)ยากที่จะป้องกันได้ทัน การน็อคยอดมวยระดับนี้ได้อย่างเฉียบขาด ช็อคคนดูทั้งโลก ทำให้คนไทยและมวยไทยได้เครดิตไปด้วย เมื่อได้กล่าวสัมภาษณ์ก็อย่าลทมยกเครดิตให้ผู้ท่ือยู่เบื้องหลังทั้งเทรนเนอร์หรือแม้กระทั่งคนล่อเป้า เช่นเทรนเนอร์เก๋เพราะได้เห็นคลิปการซ้อมลูกนี้(เตะขวาก้านคอ)มาแล้ว และอย่าลืมความเป็นมวยไทยของเราทั้งธรรมเนียมปฏิบัติเผยแพร่อวดชาวโลกไปด้วย แต่การก้มลงกราบไม่ต้องใช้พร่ำเพรื่ออย่างนักชกบางคนก็ได้ เอาแค่ค้อมตัวไหว้ต่อผู้อาวุโสกว่าก็พอแล้ว เพราะบางครั้งเห็นนักมวยบางคนต้องลนลานกราบคู่ต่อสู้เสีอจนเกินงาม..รักนายนะซุปเปอร์บอล ซุปเปอร์สตาร์ของคนไทย..

พลังจากการน๊อค จากลูกเตะในหลายๆไฟท์ และไฟท์ล่าสุด มาจากการฝึก Kicks 50-100 per leg Kicks นี่เอง ยอดเยี่ยมมากครับ

Love this workout routine, I struggle to do half of this every day but this is my go to for getting ripped and staying lethal. Great stuff Superbon!

@cosmicsection1263

2 жыл бұрын

What is that, 2 hours a day?

@Int3gr4t3

2 жыл бұрын

@@cosmicsection1263 Pretty much, most of time is spent in cardio to strengthen elasticity of tendons and ligaments, but it really helps you with expending explosive movements on a bag. I don't do the sparring section though.

@gabrytekno

2 жыл бұрын

@@cosmicsection1263 thats not even close to 2 hours a day lol

@LucrativePerson

2 жыл бұрын

@@cosmicsection1263 buakaw spends the whole day working out and wakes up at 6;30 am

@govegan562

Жыл бұрын

@@cosmicsection1263 it’s more than 2 hours i’d think

AM 6-8km run 3x 50 heavy bag jumping knees 50-100 heavy bag kicks S&C 10-15 mins teep kicks 10-15 bodyweight jumps 10-15 jumping knees 10-15 med ball knees 3-5 reps dumbbell jumping lunge 6-10 med ball slams 8-10 Plank hip curl 8-10 med ball uppercut 14-20 KB turning swings (wtf are these) 6-8 Romanian deadlifts 6-10 barbell row 8-12 bench press 15-20 neck band extension 10-15 wrist curl PM 15 mins skipping rope 10-15 mins jumping tire 3x 3 min rounds shadow boxing 3-7x 3 min rounds pad work 3x 3 min rounds punch specific pad work 3x 3 min rounds heavy bag combos 3-5x 3 min sparring rounds

@jeffbezos1187

2 жыл бұрын

Do they do this everyday or do they have rest days between them?

@syncaudio2758

9 ай бұрын

Usually no rest days, the thai fighters usually have nothing to do

Great fighter you are, big love and respect brother. Love from Turkey 🇹🇷❤️💪

เมื่อก่อนตอนผมเป็นนักมวยช่วงม.1-3 ผมไม่เคยเข้าใจเลยว่าการซ้อมแบบนี้มันจะได้จะได้อะไรจนผมชกมาได้สักระยะนึงและตอนนี้ผมเลิกชกมา13ปี มาวันนี้ ผมดูคลิปนี้ ผมได้เข้าใจเลยครับว่าทุกอย่างที่เราซ้อมมันมีผลต่อการชกจริงๆ สู้ๆครับพี่ อาชีพนี้ถ้าใจไม่รักอยู่ไม่ได้จริงๆ ❤🙏

สุดจริงหลวงบอน เห็นผลเลยลูกเตะน็อคครองแชมป์อย่างสวย คงไม่มีใครเอาลงได้แน่จังหวะนี่ ทั้งวินัยในการซ้อม การเตรียมสภาพร่างกาย และสุดท้ายความมุ่งมั่น หลวงจะข้ามไปเอาแชมป์ประเภทมวยไทยด้วยม้ายครับในอนาคต มีเอกลักษณ์ที่มวยไทยสมัยนี้ไม่ค่อยใช้กันในประเทศไทย หลวงก้านคอได้เป็นธรรมชาติ แล้วกะแทงเข่าได้รุนแรงและรวดเร็ว แม่นยำแม้จะล็อคคอตีไม่ได้ตามกติกา สู้ต่อไปนะครับหลวงยืนแรงค์กิ้งอันดับหนึ่งของโลกไปนานๆเลยนะครับ เป็นกำลังใจให้ครับคนบ้านเดียวกัน 🙏🏻

บรรยากาศดีน่าซ้อมมาก​ เป็นกำลังใจให้​ Superbon ขอให้ประสบความสำเร็จยิ่งๆขึ้นไปครับ

This was so good! Superbon have very cool, calm and beautiful technique. Hope I can train with him one day. My favorite Muay Thai fighter.

@Superbon16

2 жыл бұрын

👊🏽

ยินดีด้วยครับ ผลลัพธ์ที่ได้จากการฝึกซ้อมที่หนักหน่วง มันคุ้มค่ามากๆ น้องๆนักมวยรุ่นหลังควรเอาแบบอย่างครับ ระดับอินเตอร์ต้องฝึกแบบนี้

I can see Suoerbon is so Discipline and Focus on his training routine and programme which set by his trainer. Also, a good assistance from trainer gae & Petchtanong. I wish to see you back in action at One Championship.... hopefully this time Petrosyan will not try to avoid to fight u again. Keep it up the good work champ!

@Superbon16

2 жыл бұрын

🙏

@namelastname3268

2 жыл бұрын

Haha are you serious about Petrosyan. This guy is one of the best kickboxers, he lives and breathes the game. He is not scared. Will be a good fight

@arawatasechomind411

2 жыл бұрын

You got the answer.

@Ikan_Bilis

2 жыл бұрын

@@namelastname3268 it was a good fight

thank you so much all fans to support Superbon Banchamek I appreciate thank you very much 🙏🙏

So smart when Superbon pull the rope , against saenchai, then throw a middle kick, nice job. Very nice fighter to watch.

@Superbon16

2 жыл бұрын

🤩

Thanks for your sharing! It is not easy to be a Champion.

@Superbon16

2 жыл бұрын

☺️

The next legend. Banchamek gym is another great place that sharpen your fighting strength. Support you, Superbond

You're such an inspiration man! I started training kickboxing around 3-4 months back and seeing you work this hard really makes me wanna push my limits too. Keep grinding and hope you achieve alot more in your future.👍

THANK YOU for sharing your training with us.

Thank you for this! I will incorporate it into my routine as well! It's great to see proper fight training from not just a pro but a legend of muay thai 🙏

Great Fighter , Great Condition im training Muay Thai aswell and all i have to say is that u motivate me to train harder greetings from Romania 🇷🇴❤

That’s some brilliant athleticism!! Had the pleasure of watching superbom fight in Bangkok few years back! Guys a beast

Damn I'm motivated now, I want to start training again. Respect brother 💪

Thai people improving their knowledges in strenght and conditionning training gonna be deadly

It takes an 18min video just to show what your training is like? Holy shit man, you are a beast. Much love ❤️

Amazing to see the work that goes in to being the best. The consistency of the kicks is just a whole new level.

ชอบสไตล์ การชก ของ ซุปเปอร์ บอล โชว์ ศิลปะมวยไทย ได้ สวยงาม ดุดัน โหด ขอแสดงความยินดี กับ แชมป์ ด้วยครับ..

Thanks for the video, your style and flow has always been my learning motivation, every move is so sharp and showing the beauty of Muay Thai! Awesome 💪🏻

@Superbon16

2 жыл бұрын

❤️

Very inspiring training method, rustic and rough. A model for youth, modest and hardworking. Great Nak Muay !

Legends are not born, they are built over time... I like your training, fighting style and dedication! Respect from czechia.

I’m Japanese and glad to see how you,ONE Champion,always do practices. I get to realize that this hard training constantly can make you so strong.

Thank you so much Superbon

I can't believe the amount of training, especially the conditioning .And I just love the way they spar , the sparring is kept fun with no heavy blows to the head , they look like they are having a ball .

Great video, I will be incorporating some of these drills into my training from now on. Thanks!

Thank you a lot. Good luck with Petrosyan. Remember Giorgios strength is in powerful punches, mainly countering

Awesome I'll try to do 30% of everything you did there, thank you very much and you are one of my favorite fighters, good luck and stay healthy and no injury.

Thanks for the video, 2 weeks ago i was fat and lazy, im going to muaythai classes 3times/week, so now im only fat, but with the tips i will not be fat and not be lazy, got my bag in the home allready to train in empty days at home what kru taught us. Thanks in advance and good luck in fights!

Thank you Superbon. Lots I’ve learnt! From just one video.

Truly insightful about what it actually takes to be a champion: talent, yes, but most importantly extremely hard work. khàawp khun!

Pad and Pao worksout are like music! 🥊🥊 Beautifull to Watch

Very intense! Thank you for showing us.

Sawasdee krap! Grande abraço do Brasil, você é incrível! A big hugge from Brazil, you're amazing!

@p.prapat2432

2 жыл бұрын

ที่ทำแบบนั้นรถถังหรือเปล่าครับ

Awesome routine, incredible training volume, thank you for teaching :)

This made me go for a run. Thanks Superbon

Your balance during kicking is AMAZING... wow you are really master of martial arts, true champion.

Superbon - thank you for this video!!! I really enjoyed it

Subbed, just wanted to support you man. Wishing you a lot of luck and success.

Amazing training routine. Thanks for sharing us this great video. Greetings from Chile.

@Superbon16

2 жыл бұрын

🤩

เก่งมาก Superbon สร้างความภูมิใจให้คนไทยมากๆ

This is an amazing video. Thank you for the training lesson

just watching Superbon train makes motivated to train, keep going champ we luv u

My friend this Video is a super Good Quality Video ! I thank you very much for this ! Greetings from Germany !

Thank you for sharing, have fun and God bless!

Now we know how Superbon becomes a champion. Great workout. You make Thailand proud. Best wishes.

I like Superbon's style. Very graceful and artistic.

That was the most inspirational thing I've ever seen! I've only started the last few years and want to use this as an example for myself! Thank you Superbon! Maybe I can get you to come to my hometown soon in Australia!?

@adis.g6569

2 жыл бұрын

You go Thailand mann

@flyingknee23

2 жыл бұрын

If you want it, you’ll go for it

@desmondmccallum2916

2 жыл бұрын

He was I'm Melbourne already years ago, saw Mike 300 innit

So cool! I started to do MMA a month ago and Muay Thai is definitely one of my favorites, you're an inspiration. I'll start to TRY to do your routine and fight like you someday 🙏🏻

@Arsal_777

10 ай бұрын

It's been a year, how's the routine going man

@simplufulger7648

8 ай бұрын

@@Arsal_777right

준비하신다고 고생이 많으시내요 좋은 결과 있길 바래요 화이팅!!!

this is a pretty good training set superbon, love seeing it

Thanks a lot for sharing! Danke fürs Teilen :)

Sparring with Saenchai, keeping it playful so good to watch. Both legends of the sport 👊

I remembered see you punching pads at chatchai Sasakul gym. You're cardio is amazing I understand why 👏

The next Hero in Muay Thai 💯 Respekt Superbon.

Amazing work superbon. A good light into your life👍🏼👍🏼

Thank you for advice I love to see you in training

เห็นการทุ่มเทฝึกซ้อมแล้ว น้องสมควรได้รับความสำเร็จแล้ว สรีระร่างกายสมบูรณ์มากจริงจริงครับ น้องคือเครื่องจักรสังหาร คงไม่มีใครจะปิดป้องการเตะหฤโหดได้ตลอดเวลา He deserved his success from hard work training constantly and with full discipline, his deadly kick is just like a killing machine. This is an example of the proverb “Rome is not built in a day” Congratulations.

Ein echter Profi! Danke für den Einblick in das tägliche Training. Ein straffes Programm 👍✊💪

Those speed kicks are totally insane. Especially since he’s putting power into them. Crazy ass conditioning, ultimate badassery.

His proportions and upperbody frame are just perfect. Tall with strong legs and calves. Perfect physique.

Awesome! So clean technique! 👍🏻👍🏻💪🏻💪🏻

Very good, excellent routine!

Parabéns 👏👏👏👏 vc treina forte, com certeza vai colher bons frutos 👍👍

Thank you. Great info!

คิดถึงขุนศึกมวยไทย บรรยกาศดีมากๆอยากไปอีกครั้ง

Outstanding training, thanks for sharing.

Thx to share! 🙏

very good and impressing how-to, also the music rocks, best regards and stay healthy!

Thank you for sharing

Great video, thanks for sharing. Would be very good to see your stretch routine as well!

Watching this full video is my exercise for the day. Whew!

You are a motivation sir!

Superbon is humble and brave, a true master. Hope to see him soon in Glory with Kickboxing. Below I copied all his daily routines ( a rollercoaster btw ) try to believe! Banchamek the silent sniper! Jumping Knees (holding punching bag neck like) 100 x 3 Round kicks 50/100 per leg on the sandbag Front kick (teep) 10/15 minutes both legs Bodyweight exercise 10/15 reps each side jump in both orthodox and southpaw stance Jumping knee exercise 10/15 reps in both orthodox and southpaw stance Side knee with a medicine ball 10/15 reps in both orthodox and southpaw stance Dumbbell jump 3/5 repetitions in both orthodox and southpaw stance Medicine ball twist slam 6/10- repetitions left right Plank Hip Curb (diagonally high keeping both feet on a bench) 8/10 repetitions each leg Medicine ball uppercuts 6/10- repetitions left right Kettlebell rotation swing 15/20 repetitions on each side Romanian deadlift (without touching the ground) 6/8 repetitions Romanian deadlift (without barbell touching the ground) 6/8 repetitions Neck elastic band exercises 6/10 repetitions Weight plate wrist curl 6/10 repetitions both hands Jumping rope 10/15 minutes warming up calf and muscles Jumping on the tire 10/15 minutes Shadow punching 3 minutes 1 rest (3-5 rounds) Pad Work 3 minutes 1 rest (3-7 rounds) Conditioning (1-minute rest into receiving punches on the abdominal muscles) Punching only 3 minutes 1 rest (3-5 rounds) Punching and elbows 3 minutes 1 rest (3-5 rounds) Heavy bag work Muaythai techniques on the heavy bag 3 minutes 1 rest (3-5 rounds) Sparring with protections 3 minutes 1 rest (3-5 rounds) Stretching all muscles, ligaments, bones, and tendons of districts used in the practice

@ferguscasey5301

2 жыл бұрын

He fights for One championship now. Much better than glory.

@RobertoDavidRusconi

2 жыл бұрын

@@ferguscasey5301 I am aware of this, still having him in Glory would give him a different exposure especially to the west. I also believe some great young champions like Superbon and prospects Yodsanklai could eventually transition to MMA. The main reason is that they could earn a much better living, but I also would like to finally see some UFC fighters dealing with their pressure, endurance and power. Israel and now Prochazka already transitioned from Glory, and they're paving their road to extreme wealth and success in UFC. My story is 50 years of Martial Arts and decades spent in Thailand, and I kind of got tired of seeing athletes coming over for a couple of months of training and then showcase their faulty Muay Thai in the octagon. And they call them GOAT ... no elbows no knees, ever ... just punches, and wrestling ... most of them. I would love to see Superbon and other young MT talents go over and do what they ancestor did in the 70' ... just beat everybody.

@ferguscasey5301

2 жыл бұрын

@@RobertoDavidRusconi I disagree. Glory is overrated. I also spend a lot of time in Thailand and training and have two half thai children. One championships kickboxing and muay thai divisions are much better than Glory especially in the lighter weight classes. Sittichai was Glory champion, Superbon just beat him in rematch. When sittichai was Glory champion they just kept feeding him Grigorian 5 wins to sittichai 1 to grigorian at the end then they spit sittichai out. Glory is overrated big time. Superbon will probably be fighting Petrosyan soon also signed to One. That is one of the best fights on paper in kickboxing. You said yodsanklai is a prospect? You do not follow things very much mate. Yod is finished and has been for a long time.

@akafreshpfarrer437

2 жыл бұрын

Bro, glory is washed !

@RobertoDavidRusconi

2 жыл бұрын

@@akafreshpfarrer437 Petchpanomrung The professor WMC Lightweight World Champion (135lbs) Thailand (PAT) Super Featherweight Champion (130lbs) Thailand (PAT) Bantamweight Champion (118lbs) Rico Verhoeven Reigning GLORY Heavyweight Champion (9 Defenses) Alex ‘Po Atan’ Pereira World Middleweight Championship in 2017 World Light Heavyweight Championship 2019 .... washed ... have you ever been fighting on that ring?

What a warrior. Love to see the training.

@Superbon16

2 жыл бұрын

❤️

@nsasoneG

2 жыл бұрын

Muay Thai

Inspirational Power to you Superbon🙏

Thank you for this inspiring video. Congrats and sucess.

Amazing 🤩 We all should thank You. Only one personal consideration, don’t reduce too much the barefoot activity and use shoes much more in that direction is possible. Also to be able going on longer you could introduce since now some ATG routine. As ATG Split Squat but not only. Really SUPER 🌅🙌

Thank you for sharing such valuable training techniques.. It was amazing.. Personally liked the jumping on tyres for great foot work that was most nice.. I want to go and find a tyre now.. Thank you soo much... 🙏🙏🙏

Khruu SuperBon is superHuman I live in Ao Nang and trained at KhunSuek, many terrific, knowledgeable, patient teachers , I learned so much... Also a beautiful view of the sea from the gym

Very good video I started with this as a beginer and it helped a lot thanks !

great video champion!!

Big fan from Australia!

Sehr gute saubere Techniken und Kämpfer 👍

Hahaha nice to see you two training saenchai legend and superbon, legend vs protege

Can you show us your stretching routine? I'm a big fan from Finland🙏🏻

Incredible balance on that tires!