WITH summer holiday season fast approaching I wonder how many people have ever thought about going on a training holiday? There are so many benefits to be gained from travelling to paradise and refuelling for the rest of the year.

For 12 years I have made the trip to Thailand every year as part of my lifestyle. When I was younger these trips were 4 to 6 months long and the focus was learning and competing in Muay Thai, the country's national sport. Some of the most mentally and physically challenging experiences I have had came from training twice daily in the heat in the run up to competition in Thailand. For fighters this should be the way – gruelling 10-kilometre runs at 8am followed by two hours of bag work, pad work and clinching. Then food, a nap and back to training for more of the same at 4pm. This builds both the body and the mind for the challenge ahead. Those days are long gone for me but I still love returning to Thailand each year to train and recharge in a country that has so many fitness options.

Koh Samui, Thailand

Let me set the scene. A small tropical island with plenty to offer. Just 10 minutes from the airport, you will find the quiet beach town of Choengmong. White sandy beaches, clear water, palm trees, cheap restaurants serving delicious freshly made Thai food, small cocktail bars ... I could go on.

I used to run a fitness boot camp at my friend Son's gym in Koh Samui. Son's gym, Yodyut Muaythai, has a great training environment that welcomes complete beginners right up to seasoned professional fighters.

I remember visiting while the gym was in construction in 2013. We would sit and have coffee as he told me where the boxing rings would be and the shower rooms and the shop. Back then the place was all just concrete and jungle. Fast forward to the present and the gym is booming. Two boxing rings, 15 punch bags, a huge matted training space and around 12 to 15 trainers.

Just a few minutes up the road there is a yoga retreat offering five classes daily. In the opposite direction at the bottom of the street you can find yourself lying on the beach under palm trees drinking from a coconut between training sessions.

The boot camp was such a success because of all these factors. The hard training would really give you a sense of achievement, the island lifestyle brings total relaxation, the fresh food and local produce nourishes the body and those who attended the yoga would sleep like a baby afterwards. Of those who attended the Fight Camp Samui Bootcamp, 90 per cent have since returned on their own to train, chill, eat and recharge. One of the other great things about going on training holidays is meeting new people. You will find so many people from all around the world escaping the stress and business of modern life with a training holiday.

"Ok I'm in, what should I expect?"

If you are planning on training in Thailand it's always polite to email ahead and let the gyms know you are coming. If you go to Yodyut Muaythai you can get everything you need to train on site. Boxing gloves and hand wraps are a necessity, don't forget to wash your wraps daily or they will smell – a lot. For those who are fairly new to the sport, the training follows a similar structure each day.

Enter the gym and "wai" the trainers (This is a Thai custom where place your hands together and bring them to your forehead) First up is 15 minutes of skipping or a short run to get the body warmed up. After stretching if you are a complete beginner you will learn how to stand correctly and throw basic punches, kicks, knees and elbows with a trainer. The trainer will then put pads on and you will perform each strike to the pads as he calls it. This is the main part of the session, expect to hit for three to five rounds of three minutes. If this is your first time training in Thailand, drink plenty of water before, during and after workouts as you will sweat loads.

After your pad rounds you will then do the same on the punch bag. The session finishes with some conditioning exercises, push-ups, sit-ups, squats and pull-ups if you can.

From start to finish the whole experience will last around two hours. Training sessions run twice daily from 8am to 10am (when the temperature is slightly cooler and more enjoyable to work out in) and 4pm to 6pm (expect to sweat – a lot).

If you like Thai food, be sure to eat at the gym's restaurant ran by Son's brother and his wife. The massaman curry is by far the best I have tried in all my years throughout Thailand. In fact even if you are in Koh Samui and not training I would recommend travelling to the gym just to try the curry, it's that good.

If you are interested you can contact the gym directly at yodyutmuaythai@gmail.com or browse the website yodyutmuaythai.com for more information. If you would like to try Muay Thai, Everyday Athlete offer beginner classes on a Monday and Wednesday at 6pm as well as a Saturday at 12pm at our gym in Glasgow.

Chok dee / good luck

Tommy

Everyday Athlete gym is located in the heart of Glasgow and provides a unique, fun training environment geared towards helping clients achieve their health and fitness goals. Unit 18B 100 Borron Street, Glasgow, G49XG; www.everydayathletegym.com