your training guide
No, you don’t need to get fit before you start. You don’t need martial arts experience. And you don’t need to know what you’re doing yet. That’s what we are here for.
Our sessions combine Muay Thai and Kickboxing/K1 technique, partner drills, strength training and conditions.
You’ll learn everything at your own pace. Training is structured, but never about keeping up with everyone else. Simply show up, expect to learn something new and surprise yourself!
what to expect
Experience
None required. Complete beginners are always welcome. You can drop in anytime and we will meet you wherever you are
Fitness level
Any. You don’t need to be particularly fit, strong or flexible to start.
Age
Our community is open to adult women* of all ages and backgrounds. If you are under 18 and would like to join us, please contact us before booking.
a typical training session
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We start easy. You’ll have the time to arrive, get moving and warm up your body before we begin.
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We introduce the techniques we’re working on that day. You have enough time to ask questions and learn all the details.
Everything is demonstrated and broken down before you practise it.
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Time to try it yourself.
You’ll usually work with a partner on pads, combinations or technical drills. We build things up gradually, so you’re never expected to simply “know what to do”.
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Expect some faster rounds, conditioning or combinations that get your heart rate up.
You can always adjust the intensity to your own level.
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We finish together, slow things down and give you a moment to breathe before heading home.
before your first session
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…and enough! But please mind that having 2-3 hours to digest before the session starts usually feels best.
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… and toenails short, please.
“BUT I HAVE LONG ACRYLICS??” - Ok, don’t panic. Long nails require that you take extra care to not hurt your partner or yourself during the session. But you can still come.
(In the long run, we recommend switching to press-ons if you like to wear your longer nails. Like this you will be able to remove them before a class and nothing gets in the way of your badass punches.)
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…as well as watches or anything else that could get caught during training.
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Please arrive a few minutes early and say Hi to our coach if it’s your first time. She will show you everything.
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If you’re nervous - well, just don’t be ;)
No, seriously. We are more than happy to have you with us and everyone is looking forward to welcome a new face to the group. You don’t have to know anything before coming to the session. Just show up. You’re coming to learn.
What to bring
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Sportswear
Anything you can comfortably move, kick and sweat in. Leggings, shorts, a big T-shirt or sports bra all work. -
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Water
You will need it. -
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Bare feet
Muay Thai is trained barefoot, so you won’t need special training shoes.
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Boxing/MMA gloves
OPTIONAL
If you already own gloves: bring them. But for those who are new, we also have some equipment available to borrow. -
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Hand wraps
OPTIONAL
Optional for our first few sessions, but something we recommend getting early on. They support your wrists and help protect your bones and joints when punching. -
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Mouthguard
OPTIONAL
You won’t need one for your very first sessions, but it’s an important piece of protective equipment as your training progresses. We recommend getting your own early on, especially before you start more dynamic or contact-based exercises.
how do i find my gym?
The exact address of the gym can be found in your booking details and through the city overview page.
SOS: Trouble finding it? Each city has their own WhatsApp group. You will be added after booking the membership. If you have any questions regarding the location, you can just ask in the group or contact alphonso@europeanresgroup.com.
faq’s
Do you have any other questions? Take a look at our FAQs or feel free to get in touch with us directly. We’d love to welcome you to the group.
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No.
Training gets you fit. And being fit is not an entry requirement. Everyone works at their own intensity, and taking a break when you need one is completely normal.
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Absolutely.
Our training is designed so beginners can join. Techniques are demonstrated, explained and practised step by step.
You are not expected to know the terminology, combinations or movements beforehand.
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Most definitely not. You don’t need to have started martial arts as a teenager. Adults begin training at all different ages, and you can adapt intensity and pace to your body.
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No.
You will work together with other women* and practise techniques together, but nobody should pressure you into contact you’re uncomfortable with.
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Most beginner training focuses on controlled technical practice rather than people trying to hit each other.
Some exercises involve practicing defence or controlled contact with a partner, but the intensity should always match the exercise and your level.
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Take one.
Drink some water, catch your breath and join again when you’re ready. Learning to recognise what your body needs is part of training well.
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Yes, of course!
You don’t need to bring a training partner. We pair people up during the session and switch partners regularly.