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

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

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

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

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

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!

สมแล้วที่แชมป์ ซ้อมหนักจริงๆ🙏🔥

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

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

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

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

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

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

บรรยากาศดีน่าซ้อมมาก​ เป็นกำลังใจให้​ Superbon ขอให้ประสบความสำเร็จยิ่งๆขึ้นไปครับ

ยินดีด้วยครับ ผลลัพธ์ที่ได้จากการฝึกซ้อมที่หนักหน่วง มันคุ้มค่ามากๆ น้องๆนักมวยรุ่นหลังควรเอาแบบอย่างครับ ระดับอินเตอร์ต้องฝึกแบบนี้

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.👍

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.

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 🇷🇴❤

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

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

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 💪🏻

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!

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

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

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.

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

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

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

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

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 .

This made me go for a run. Thanks Superbon

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.

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

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

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

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

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

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

준비하신다고 고생이 많으시내요 좋은 결과 있길 바래요 화이팅!!!

เก่งมาก Superbon สร้างความภูมิใจให้คนไทยมากๆ

Very intense! Thank you for showing us.

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

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

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

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

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!?

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

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!

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

Thank you so much Superbon

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

คิดถึงขุนศึกมวยไทย บรรยกาศดีมากๆอยากไปอีกครั้ง

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

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

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

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

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 🙏🏻

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

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

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.

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

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

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

トレーニングの参考にさせて頂きます。ありがとうございました。

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

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.

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

Very good, excellent routine!

this is a whole years of training for an average western adult haha. Damn that is beast mode.

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

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

Watching Saenchai and Superbon spar is like watching a couple of kids wrestling. It's so wholesome seeing how much fun they have, smiling the whole time!

อยากให้ทำคลิปQ & A สักคลิปของนักมวยค่ะ

Awesome! So clean technique! 👍🏻👍🏻💪🏻💪🏻

Thank you for advice I love to see you in training

The next Hero in Muay Thai 💯 Respekt Superbon.

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

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... 🙏🙏🙏

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

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

Thank you for sharing, have fun and God bless!

Outstanding training, thanks for sharing.

Would love to see you and prime Ramon Dekkers do a fight of the titans. Crazy conditioning and discipline.

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

Holy shit, he sounds like spitting bars to the beat with such a nice flow at the beginning.

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

What a warrior. Love to see the training.

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

You are a motivation sir!

สุดยอดจริงๆครับติดตามมานานแล้วครับ เป็นกำลังใจให้นะครับ

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 🌅🙌

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

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

Thank you for this inspiring video. Congrats and sucess.

Process to be successful....Awesome training 😍💪🇹🇭

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

Inspirational Power to you Superbon🙏