Should You Train Both BJJ and Muay Thai? (In-Depth Guide)

Yes, it is strongly recommended to train both bjj and muay thai at the same time. Especially, if you are looking to become a well rounded martial artist but as always you should make recovery a priority.

However, if you are new to martial arts, you may choose to focus on either Brazilian jiu jitsu or muay thai at least initially until you get a better grasp on the basics of the discipline and then can proceed to add in more training.

Related: Thinking about starting Muay Thai? – Check Out Our Beginner’s Guide First

How Often Should I Train BJJ and Muay Thai? Example Training Split

Method 1:

Train both bjj and muay thai at simultaneously, by training 2 sessions of each martial art each week. You can also split those 2 sessions of each martial art into low intensity sessions and high intensity sessions.

Here is an example training split:

Method 2:

If you are just starting out, it is also recommended to begin by focusing solely on one discipline until you have a good understanding of its basics.

Once you have gained some experience, you can then move onto training in both Muay Thai and BJJ simultaneously while still ensuring that each discipline receives adequate attention.

As a general rule of thumb, if you are looking to compete in either sport professionally or have ambitions to become an all-around martial artist, then it is important to dedicate at least three days per week to each discipline. This will allow enough time for you to practice the skills necessary for success while still giving your body enough rest between sessions.

Of course, everyone’s individual circumstances are different and so the exact amount of time devoted to each discipline may vary from person to person. The key is finding a balance that works for you and ensures that both Muay Thai and BJJ receive the attention they deserve.

What Are your Goals as a Martial Artist?

Before diving into any martial arts training, you should step back and considering what are your goals and what are you looking to get ouf of learning a new martial art

Some common goals are:

• learn self defense
• getting into shape
• learn mixed martial arts

1. Self Defense

If your goal for training bjj and muay thai is to get a better grasp on self defense and build confidence. You can consider training both bjj and muay thai at the same time.

However, understand that your progress may be slowed down since you will be attempting to learn on the techniques, intricacies, and movements of two martial arts at once.

Related: History of Muay Thai Plus Benefits and Technique Breakdown

2. Getting in Shape

If you are training bjj and muay thai to get into shape, then by all means feel free to dive into both martial arts at once.

Both are excellent ways to burn calories and get in shape while having fun and learning some new skills.

3. Mixed Martial Arts

Simply put if you want to be the best martial artist that you can be or if you want to make it in the realm of MMA, you need to train in both Muay Thai and BJJ.

If you have aspirations to one day get into mma or to become a well rounded martial artist, you should definitely consider training both a grappling based martial art and a striking based martial art.

To do well from every position and situation, having knowledge and experience both in BJJ and Muay Thai will make you effective no matter the situation.

Modern Brazilian jiu jitsu does not include any strikes or any striking training whatsoever, so you will need to train another striking based martial art separate such as mauy thai or boxing.

While Muay Thai does utilize the clinch for striking purposes, its grappling techniques are very limited so it will need to be complimented by a martial art such as bjj, wrestling, or judo.

Is Muay Thai and BJJ a Good Combination?

The combination of BJJ and Muay Thai training is one of the most effective combinations of martial arts hands down.

We’ve seen countless examples of how effective this combination is in the world of MMA. Both BJJ and Muay Thai are staple martial arts that you must know to be a well rounded and effective martial artist.

While Muay Thai is a complex striking art, BJJ is a grappling-based art. In theory, if you lack one of these martial arts you would certainly be vulnerable.

However, when combined, they work together to form a balanced and well-rounded fighting style.

Muay Thai and BJJ Combo for Self Defense

Whether you’re walking home at night, or in a bar or club where fights can easily break out, self-defense is an essential skill to have.

Luckily, training in both Muay Thai and BJJ can help you defend yourself in virtually any situation.

With Muay Thai, you’ll learn how to use teeps and kicks to keep your distance from a potential attacker.

And with BJJ, you’ll gain the ability to take down opponents quickly and efficiently using take downs and submissions.

Both disciplines will also improve your physical conditioning so that you’re better able to handle any physical confrontation that may arise. Ultimately, having a background in both Muay Thai and BJJ gives you the confidence and ability to protect yourself from danger should it ever present itself.

Learning Muay Thai and BJJ is one of the best investments you can make in your own personal safety and self-defense. With these martial arts, you’ll have the confidence to handle any situation that comes your way and the skills to back it up.

How to Balance Muay Thai and BJJ

Training both Brazilian Jiu-Jitsu (BJJ) and Muay Thai efficiently requires a well thought out plan to help you get the most out of training while still focusing on recovery and avoiding over training.

To maximize your time, the best approach is to double up on certain days and focus on one discipline on other days. For example, you can do two BJJ classes on Monday and Wednesday, then Muay Thai on Tuesday and Thursday. This will allow you to become proficient in both disciplines without feeling overwhelmed or having to give up one for the other.

This also leaves in specific days of the week to take full rest days which we strongly recommend.

Another great option to avoid over training is to stagger your days with high intensity training sessions and low intensity training sessions

Low Intensity Sessions can include:

• drilling (bjj)
• bag work (muay thai)
• pad work (muay thai)

High Intensity sessions can include:

• positional sparring (bjj)
• live sparring (bjj/muay thai)

When training BJJ and Muay Thai together (perhaps in MMA class), make sure to use drills that incorporate elements from both martial arts so you can get used to transitioning between them fluidly and avoid developing certain habits (like pulling guard or staying in bottom position) that wouldn’t necessary do well in an MMA setting.

Balancing Both

Finally, it’s important to stay consistent with your training routine and stick with it even if you don’t feel like going at times – this is key for improving your skills in any martial art!

If you map out a weekly routine that is to strenuous, the odds of you keeping that routine week in and week out is very slim.

For example if you plan to train both bjj and muay thai 6 days a week, you will quickly burn out, and it would be very unlikely that you can keep this up for a long period of time.

However, if you plan to train both bjj and muay thai for 3 sessions for each martial art each week with planned rest days you will likely find it much more manageable and be way more likely to stay consistent.

With a bit of dedication and careful planning, you’ll be able to train both BJJ and Muay Thai efficiently while reaping the rewards of becoming a well-rounded martial artist!

Focusing on One Initially

If you are a beginner in martial arts training, it would be honestly be beneficial to just pick one, either bjj or muay thai, in the beginning.

This way you can get a better grasp on the goals, techniques, and movements of a that martial art before adding a second one in.

The goal is to avoid being overwhelmed by information from two different disciplines.

For me I chose to train Brazilian jiu jitsu initially and after a couple months, I began adding in some muay thai training.

Choosing a Favorite

Another scenario may come up that one day you may find that you prefer one martial art over the other.

Maybe you find the slower pace of gi jiu jitsu easier on you body or maybe you want to avoid the hard sparring of muay thai.

Either way by understanding what the training looks like for bjj and muay thai and how your body recovers you may one day choose a favorite and decide to focus on that more.

Muay Thai Explained

Muay Thai Origin and History

Muay Thai is a martial art that originated in Thailand and has a history that dates back centuries. It is also sometimes known as Thai boxing.

The exact origin of Muay Thai is not known, but it is believed to have evolved from a form of unarmed combat called muay boran, which was practiced in ancient Thailand.

Muay boran was used by Thai soldiers as a form of hand-to-hand combat on the battlefield.

Over time, muay boran evolved into a sport that was popular among the people of Thailand. Rules were established, and the sport became more organized. Fighters began to wrap their hands in cloth to protect their knuckles, and fights were held in a ring with referees to ensure fairness.

Muay Thai continued to gain popularity throughout Thailand, and in the 20th century, it began to spread to other parts of the world. The first international Muay Thai match was held in 1921 between a Thai fighter and a French boxer, and the sport has continued to grow in popularity ever since.

Today, Muay Thai is a popular sport around the world, and it is recognized as one of the most effective forms of striking-based martial arts. It is also known for its use of powerful kicks, knees, elbows, and punches, and its emphasis on endurance and conditioning.

Related: Here’s our full post on Muay Thai History

Philosophy and Goals

The philosophy of Muay Thai is rooted in the traditional values of Thai culture, which emphasize

• respect
• discipline
• honor

In Muay Thai, fighters are taught to respect their opponents, their teachers, and themselves. They are also expected to adhere to a strict code of conduct both inside and outside of the ring.

Ultimately, the philosophy and goals of Muay Thai are centered around self-improvement, both physically and mentally.

Muay Thai Ruleset (How Do You Win a Muay Thai Match)

In Muay Thai, there are several ways to win a match, including:

• Knockout (KO): A knockout occurs when one fighter is knocked unconscious or unable to continue due to a strike from their opponent.

• Technical Knockout (TKO): A technical knockout occurs when the referee stops the fight due to one fighter being unable to continue due to injury or exhaustion.

• Points: If neither fighter is knocked out or forced to quit, the winner of the match is determined by points. Fighters are awarded points for strikes landed, knockdowns, and overall performance.

• Disqualification: If a fighter breaks one of the rules of Muay Thai, they may be disqualified and the other fighter will be declared the winner.

Muay Thai Weight Classes

Muay Thai weight classes are actually a bit different than boxing or MMA weight classes:

The first thing you’ll find is that there is less disparity between different weight classes (and usually only a couple pounds separating each weight class).

Here’s a breakdown of Muay Thai weight classes. These weight classes are used by popular Muay Thai Organizations that hold events such as Lumpinee stadium:

Related: For more on Muay Thai weight classes from a variety of different organizations – Click Here

Muay Thai Training

While muay thai training may differ depending on the location, gym, and instructors some common things you will see in training are:

1. Conditioning Work: Muay Thai fighters need to have excellent cardiovascular endurance, strength, and flexibility. Therefore, conditioning is a crucial part of Muay Thai training, and may involve running, jumping rope, weightlifting, and bodyweight exercises.
   
2. Technique Training: Muay Thai fighters learn a variety of strikes, including punches, kicks, knees, and elbows, as well as defensive techniques such as blocks and evasions. Technique training may involve working on the heavy bag, shadowboxing, or practicing with a partner.
   
3. Sparring: Sparring is an essential part of Muay Thai training, as it allows fighters to practice their techniques in a controlled environment. Sparring may be done with protective equipment, and may be done at varying intensities depending on the skill level of the fighters.
   
4. Pad Work: Pad work involves working with a trainer or partner who holds pads for the fighter to strike. This allows the fighter to practice their techniques with a moving target, and helps to improve accuracy and power.
   

Does Muay Thai Have Grappling?

Yes, Muay Thai does have some grappling techniques, but they are not as extensive as in other martial arts such as Brazilian Jiu-Jitsu or wrestling. The grappling techniques in Muay Thai are primarily used to control an opponent and set up strikes, rather than to submit or take them down.

The most common grappling technique in Muay Thai is the clinch, where fighters grab onto their opponent’s neck and arms and use their knees and elbows to strike. In the clinch, fighters may also use sweeps or trips to take their opponent down to the mat.

While grappling is not the primary focus of Muay Thai, it is still an important aspect of the martial art, and learning to control an opponent in the clinch can be a valuable skill for fighters. Additionally, many Muay Thai fighters also cross-train in other grappling arts to round out their skills and become more well-rounded fighters.

Muay Thai vs Boxing

Here is a table that breaks down some of the differences and commonalities between muay thai and boxing.

Both are very effective striking based martial arts but here are some aspects you should be aware of:

Brazilian Jiu Jitsu Explained

Origin and History

Brazilian Jiu-Jitsu (BJJ) is a martial art and combat sport that originated in Brazil in the early 20th century. It evolved from the Japanese martial art of Judo, which was brought to Brazil by Mitsuyo Maeda, a Judo master and member of the Kodokan.

*Maeda arrived in Brazil in 1914 and began teaching Judo to a group of individuals, including Carlos Gracie. Gracie and his brothers began to develop their own style of Judo, which focused on ground fighting and submission holds. This new style eventually became known as Brazilian Jiu-Jitsu.

*The Gracie family became the pioneers of BJJ, and their fighting style gained popularity in Brazil and around the world through various competitions and challenges. The family founded the first Brazilian Jiu-Jitsu academy in 1925, and by the 1980s, BJJ had become a major part of the martial arts landscape.

*In the 1990s, BJJ gained even more mainstream recognition when the Gracie family helped to create the Ultimate Fighting Championship (UFC), a mixed martial arts competition that showcased various fighting styles from around the world. BJJ fighters dominated early UFC competitions, and the sport gained even more popularity as a result.

Today, BJJ is practiced by millions of people around the world, and has become an important component of many mixed martial arts (MMA) training programs. It continues to evolve and adapt to new challenges and techniques, while maintaining a focus on ground fighting and submission holds.

BJJ Training and Class Structure

Below is a breakdown of the average Brazilian jiu jitsu class structure. Again, there may be differences depending on the gym and instructors, most gyms follow some form of the below items:

• Lining up or bowing in(~2 minutes: when class first starts some gyms will make all students line up by belt rank and often will have you “bow in” to the class instructor
• Warm up drills: these are jiu jitsu related movements that are performed in the beginning of class to help prepare students for the rest of class. These movements are also likely seen commonly when rolling or in live situations. Some common movements may be shrimping, forward rolls, backward rolls, and granby’s (side rolls)
• Guided instruction (~30-45 minutes): after warm ups generally the instructor will present a technique to the class. They will likely perform the technique in front of the class several times with a partner and answer any questions the class might have. After the technique is shown, you will then be paired off or put in small groups in order to practice the technique. During this time the coach or instructor will make their rounds throughout the class and answer any questions that may come up
• Positional and/or live sparring(~15-20 minutes): after the guided portion of the class, then comes the last phase which is usually live sparring of some sort. This is when you are paired off with a partner and attempt to successfully perform any grappling or jiu jitsu techniques on a resisting opponent. These are usually split up into several rounds lasting anywhere from 5-7 minutes each. After a round is over, you are generally paired up with another partner either by your coach or by your own choice. 

                *If it is positional sparring, you will start in a certain position with a goal in mind. For example, they may start you in your partner’s guard and your goal will be to break or escape their guard. 

               *If it is live sparring, the goal is to submit your opponent and their goal is to submit you. 

• Cool down(2-5 minutes): Many gyms implement a cool down period of the live portion of this class. This may involve some light stretching or light movements to end the class
• Bowing out/ shaking hands(~2 minutes): the last part of the class is bowing out or shaking hands with your partners. The coach may have everyone line up once more by belt rank and you will bow to your coach/instructors and then shake hands with everyone who attended class before leaving for the day

What martial arts combine best with BJJ?

Some of the martial arts that combine well with BJJ include:

1. Wrestling: Wrestling is an excellent complement to BJJ as it focuses on take downs, controlling opponents on the ground, and developing physical strength and conditioning.
2. Muay Thai: Muay Thai provides effective striking techniques, which can be used to keep opponents at bay or set up take downs for BJJ techniques. Muay Thai also helps develop footwork and conditioning.
3. Boxing: Boxing provides excellent punching technique, footwork, and head movement, which can be useful in both stand-up and ground fighting situations.
4. Judo: Judo is the martial art from which BJJ was derived and is therefore an excellent complement. Judo focuses on throws and take downs and has a strong emphasis on grip fighting, which can be useful in BJJ as well.
5. Sambo: Sambo is a Russian martial art that has a strong emphasis on grappling and submission holds, making it an excellent complement to BJJ.

Was There Ever Striking in BJJ?

In the beginning, striking was an essential element of Carlos Gracie’s BJJ training.

Initially, it was an essential skill for a BJJ fighter to know how to punch just like knowing how to choke an opponent.

This style of fighting was similar to the traditional Japanese jiu-jitsu that is still practiced around the globe. Helio and Carlos Gracie acknowledged the importance of striking in a natural fighting style that is full of uncertainties. But his ultimate goal was to take the opponent to the ground and engage him in a close-range grappling style fight and strangle him into submission.

Is Jiu Jitsu Hard?

If you’re interested in this combination of martial arts, you may be wondering is jiu jitsu hard?

If you are new to BJJ, you may find the techniques and positions initially difficult. But that doesn’t mean that you should give up. 

After spending time learning these techniques, positions, and goals of the martial arts the movements will become instinctual.

You will, of course, have to put in the hours and effort to start seeing results. The first step is to choose a reputable BJJ school. 

Most gyms offer a trial class or allow you to pay for a single class in order to give bjj a shot.

While researching online is a good start before showing up, the easiest way to get into bjj is to find a reputable bjj school in your area and show up.

(Don’t worry – the hardest class is the first)

• You will be exposed to a bunch of different terminology and realize how much their is to learn, but that’s all normal – I promise its all downhill after that first class.

• All you have to do is decided to show up consistently ready to learn, be respectfully toward your coaches and training partners and take it one day at a time.

• After a couple months of training you will be surprised how fair ahead you are when compared to an untrained individual.

Is Jiu-Jitsu Effective?

Is jiu jitsu effective for self defense scenarios and how well does it hold up against a striking martial art like muay thai?

There have been a few high-profile Muay Thai vs BJJ matches in the past. Here is an ametuer match of a muay thai practitioner vs a bjj athlete in an mma bout:

Matches like these have shown that the effectiveness of one discipline over another is entirely dependent on the skill level of the practitioners. 

If an athlete of a certain martial art style can force their techniques over another martial art discipline they will likely win the match.

The best way to find out if a particular martial art is effective is to look at the stats. Here are some quick points to consider:

• Muay Thai is incredibly effective for KO/TKO wins. This is because Muay Thai is a striking discipline, and it is designed to knock out opponents. BJJ, on the other hand, is purely grappling-based. 
• Muay Thai is a striking only martial art and doesn’t involve any submissions whatsoever.
• BJJ athletes have a very high rate of submission wins compared to other grappling based martial arts. Solely because submissions are the main goal of bjj.
• BJJ also has a higher rate of decision wins than Muay Thai. This is because the BJJ style of grappling is designed to drag opponents to the ground where points can be more easily gained, whereas Muay Thai is designed to remain standing and points are based upon significant strikes landed.

How Long Does It Take to Learn BJJ?

How long does it take to lean bjj?

The time it takes to learn any martial art is entirely dependent on the individual. Not only does it depend on your skill level, but also on your current fitness level. 

• On average it will take someone approximately 6 months – 1 year to learn the basics of Brazilian jiu jitsu.
• In terms of becoming skilled at the martial art it has been my experience and that of my training partners that around 2-3 years you will become considered “good” at bjj
• Finally, if you wondering how long it will take to master bjj, on average bjj practitioners are able to achieve their black belt at about 10 years into consistent training.

Learning any martial art, especially as a beginner, requires a significant amount of physical fitness. Most martial arts academies will offer free trial classes, which are a great opportunity to test the waters. 

If you decide to commit to BJJ, you can also expect to be a white belt for 6-2 years before you progress to the blue belt.

The rest of the belt levels will take years to progress through with black belt again usually being reached at about the 10 year mark.

BJJ vs Muay Thai

BJJ vs Muay Thai – whats the difference?

BJJ and Muay Thai are both martial arts that are primarily trained for self-defense and sports competition.

They are completely different sports with different goals and rules. 

There are a couple of major differences between Muay Thai and BJJ. The most notable of these is the difference in rules and the focus of each art. 

• There is no grappling or ground fighting in Muay Thai. In BJJ, this makes up a huge portion of the sport. 
• BJJ competitors grapple with their opponents on the ground and attempt to finish them with a submission. 
• Muay Thai practitioners do not attempt to submit their opponents. They only attempt to win by points or knockout. 
• The Muay Thai fighter only has to avoid being taken to the ground. 
• In BJJ, the fighter must avoid being taken down and also avoid getting pinned to the ground and then submitted

Is It a Good Combination?

Muay Thai and Brazilian Jiu-Jitsu (BJJ) are two of the most effective martial arts for self-defense. Both disciplines have their own unique strengths and weaknesses, but when combined together they become an incredibly powerful combination.

The techniques used in Muay Thai and BJJ both have a strong focus on grappling and striking, making them great complements to one another.

In Muay Thai, you learn how to strike with your hands, elbows, knees, and feet; while in BJJ you learn how to control your opponent on the ground using leverage and technique.

This means that when you combine the two martial arts together, you can use strikes to set up take downs or clinch work which can then lead into submission holds or more striking opportunities.

The ability to transition seamlessly between striking and grappling also makes this combination particularly effective as it allows you to keep your opponent guessing at all times. You can’t predict what your opponent will do next if they’re not just limited to one style of fighting.

Overall, Muay Thai and BJJ provide practitioners with the perfect blend of offensive and defensive strategies that allow them to stay in control of any situation.

By blending the two martial arts of Muay Thai and BJJ together, you can create an incredibly powerful system of self-defense. The combination of strikes and grappling gives you the edge needed to stay in control during any situation.

Muay Thai is such a good complement to bjj since it teaches practitioner to use all of their limbs to strike their opponent such as:

• fists
• elbows
• knees
• shins

Whereas boxing, only allows fighters to use their fists muay thai is seen as a much fully martial art that allows room for more development, learning, and ultimately, combination of strikes.

While bjj is a technical and tactical martial art that can be used in almost any situation. It does not place any emphasis on striking.

BJJ can be used for sports competitions, self-defense, and even as a form of exercise, but if we had one striking martial art to balance it, it would be muay thai.

Learning Muay Thai

If you’re interested in Muay Thai, the best method would be to attend regular Muay Thai classes.

Related: See our Muay Thai Beginner’s Guide to answer all of your questions before starting

You will learn the basic movements and techniques of Muay Thai. You will also learn how to maximize your power and speed. 

Your Muay Thai instructor will teach you how to land punches and kicks to your opponent’s body and head.

In return, you will also learn how to defend yourself against these attacks. 

While learning muay thai involves bag or pad work to learn the common strikes, muay thai also offers frequent live sparring.

Other Frequently Asked Questions:

Does Muay Thai help with Jiu-Jitsu?

Here are a few ways that Muay Thai can benefit your BJJ training:

1. Striking technique: Muay Thai emphasizes effective striking technique, including punches, kicks, knees, and elbows. This can be helpful in setting up take downs or in keeping an opponent at bay while you work for a take down in an MMA setting.
2. Clinch work: Muay Thai also focuses heavily on clinch work, which involves controlling an opponent in close range with a variety of techniques such as knee strikes, elbows, and throws. This can be helpful in setting up take downs or in gaining control on the ground and works will the grappling of BJJ.
3. Footwork: Muay Thai emphasizes good footwork and mobility, which can help you move around your opponent and create opportunities for take downs or submissions.
4. Conditioning: Muay Thai training is known for being intense and physically demanding, which can help you develop a high level of cardiovascular endurance, strength, and flexibility, all of which are important for BJJ.

Jiu-Jitsu and Muay Thai – Conclusion

Is BJJ and Muay Thai the best combo?

While Brazilian Jiu-Jitsu (BJJ) and Muay Thai can be a very effective combination, whether or not it’s the “best” combo depends on a number of factors such as individual preferences, goals, and training needs.

There are certainly many other martial arts that can be combined with BJJ to create a well-rounded fighting style.

For example, wrestling can be useful for take downs and control on the ground, boxing can help with striking technique and footwork, and Judo can provide additional throws and take down options.

Ultimately, the best combination of martial arts will depend on your goals and needs. If your primary goal is to become a well-rounded fighter and compete in mixed martial arts (MMA) competitions, then combining BJJ with Muay Thai or another striking art may be a good choice.

If you want to improve your fitness and fighting ability, there is no better combination than jiu jitsu and muay thai. Both sports are intense and technical. 

They require skill, strength, and stamina. There is no better way to improve than by combining two sports into your training regimen. 

This will allow you to hone your skills in both disciplines, but it is important to be aware of over training and managing your goals and total weekly sessions of both martial arts.

If you are an aspiring fighter, combining bjj and muay thai is an excellent choice. It will give you a well-rounded skill set that will help you excel in the fight game.

However, even if you are purely interested in self-defense or starting your journey into MMA, then BJJ and Muay Thai are a great combination.

These two martial arts in combination with wrestling are the main fighting styles that every effective martial martial artist must learn.

Within managing your training volume, we strongly recommend training both bjj and muay thai alongside each other.

Thanks for reading and best of luck in your training!

Zack Nicholas

Zack is an avid jiu jitsu practitioner and martial arts nerd. He currently holds a brown belt in BJJ. When not on the mats or in the gym, he can be found going for walks with his wife, attempting (and often failing) to train his dog, and frequently obsessing over a specific hobby only to forget about it a week later.