Marco Merlo is a professional Muay Thai boxer from Spain who runs his own Muay Thai gym called "Spirit of Siam" in Chiang Mai, Thailand. In this interview, he tells us why mental strength is so important in Muay Thai and why strength training should also be part of the training plan for office athletes.
BRAINEFFECT: Marco, can you start by explaining in general terms what Muay Thai is?
Muay Thai is a martial art that was once used in Thailand for self-defense during war. This ancient form is called Muay Boran. During wartime, combat was still carried out with weapons. But over the years, the style developed more and more into a purely physical martial art. Instead of using weapons, people began to fight exclusively with fists, elbows, knees, and kicks. Other martial arts often focus only on the fists or just kicks, such as Taekwondo Doe. Muay Thai, on the other hand, combines the eight weapons – fists, elbows, knees, and kicks – which is why it is one of the most aggressive martial arts. It is also an offensive martial art, whereas Chinese martial arts, for example, focus more on defense. What all martial arts have in common is a spiritual component. Amulets are often worn by fighters in Chinese martial arts as talismans and for protection against evil spirits. Muay Thai fighters go a step further and tattoo certain symbols on their skin as talismans. Muay Thai is now the national sport of Thailand and is now even known worldwide.
BRAINEFFECT: When did you start Muay Thai?
That was around 2006/2007. I was still living in Spain with my family at the time and was having a lot of trouble on the streets. To defend myself, I started kickboxing. There was this guy in my club who had just returned from Thailand, and he told me about Muay Thai, which I had never heard of before. But it sounded really interesting, and I really wanted to learn it. So when he started his own Muay Thai club, I started training with him and decided to go to Thailand myself. In 2008, when I had saved enough money, I realized my dream and started training in Bangkok. At first, I only wanted to stay there for a year, but as I started competing and earning money that way, I stayed in Thailand longer and longer. And now I've been living here for 11 years.
I opened my own gym, Spirit of Siam, here in Chiang Mai in 2015. I had a knee injury at the time and was almost 28 years old. So when the opportunity arose to open something of my own, I jumped at the chance. At some point, a career as a boxer comes to an end. I'm really proud that, as a foreigner, I've built a gym in Thailand that has made a name for itself and competes against Thai gyms. Thais often don't take foreigners who run Muay Thai gyms here seriously and naturally believe that their clubs are better. So it wasn't easy for me, but I'm proud that I've been able to prove myself over the last four years and have prepared numerous Muay Thai boxers for their fights, who have ultimately achieved very good results.
BRAINEFFECT: What do you think makes a good Muay Thai boxer?
For me, the most important thing is that someone has good values. After all, you're not just a boxer, you're also a human being. The most important thing for me is honesty. And that you respect yourself. You also need a lot of courage, discipline, and passion for the sport. Both your mental and physical strength are important. I used to believe that the outcome of a fight depended 60 percent on physical strength and 40 percent on mental strength. But now I say that you need 100 percent of both to be a good boxer. Because during a fight, you're under incredible pressure; you're feeling so many emotions. When you step into the ring for the first time and meet your opponent, with all the spectators in the background, concerns and fears naturally arise. So if you're not mentally well prepared for this situation, it hardly matters how good you are technically. You'll block yourself because fear will limit your ability to react. Of course, many people don't admit that they have these fears. But everyone has them. The most important thing is to acknowledge them and confront them. Only then can you defeat them. And then you will become a good and successful Muay Thai boxer.
Ready to give your all physically and mentally with the KICKBAR
{{widget type="egproducts/list_productbyid2" product_id="408" img_width="250" img_height="335" template="elegento/products/productteaser_by_id_2.phtml"}}
BRAINEFFECT: You train professional boxers at your gym, but also ordinary people who want to learn Muay Thai and get fit. How do you manage to get the best out of each of them?
Well, regardless of whether someone wants to become a professional boxer or just wants to train to get fitter, I see a potential champion in everyone. No matter what level they are at. I see their potential and their individual goals. My job is to get the best out of them and build their self-confidence. They have to believe that they can achieve their self-set goals. And even those who only start out training Muay Thai to get fit and never intended to step into the ring will eventually find the confidence to do so. I believe that each of us has a champion within us. Many of us don't even know what potential we have because we focus too much on the outside world and comparing ourselves to others. But everyone can do it. And I try to unlock this potential through training.
BRAINEFFECT: Here at your gym in Chiang Mai, you train six hours a day, six times a week. But of course, most people don't have that much time for exercise. What kind of workout would you recommend for busy people?
For people who barely have time for exercise, I especially recommend strength training, rather than just jogging all the time. Muscles are very important for preventing wear and tear and injuries. If you only run or walk, you won't stimulate your muscles enough. New studies show that strength training is important and suitable for people of all ages. It ensures the release of certain hormones that enhance well-being. And even in professional sports, it has been shown that strength training leads to better results. If you enjoy running, for example, you should keep this in mind: strength training for muscle building is very important for better performance.
BRAINEFFECT: You demand a lot of yourself every day. How do you stay focused?
We're all human, and of course, I have my moods too. I love Muay Thai, but I also have days when I don't feel like training or feel tired. Over the years, I've developed immense discipline. It's not easy, but because I've trained and worked hard every day for years, it's become a habit for me. If I feel very tired, I might train a little less, but I don't skip training completely. So, it's important to stick with it. But of course, there are also situations where you can't train, or your body isn't in the right condition to train. Then it's important to listen to your head and your body. It's sometimes a fine line. If your body is really too tired or overworked, you could risk injury. But if your head is just telling you not to train out of laziness, you risk establishing a habit of laziness. The most important thing to stay focused is to develop healthy habits that help you stick with something.
BRAINEFFECT: How do you personally deal with a lot of stress? Do you have any rituals to minimize it?
When I reach such a point, I seek stillness. I then go to a quiet place, such as a park, meditate, and let the energy flow. I try to listen to myself and figure out what brought me to this point. For example, I've learned that when I have a conflict with someone and it's not their fault, I get angry. It has to do with myself. The other person is like a mirror of our own selves. So I'm not interested in the argument, but rather in why I reacted in a certain way. So, in stressful situations, I try to look within myself.
BRAINEFFECT: Muay Thai is a sport that demands a lot from you, both physically and mentally . How important is recovery in this?
I would say that Muay Thai is more demanding mentally than physically. When you practice martial arts, you experience stress and emotions that you are never used to. Before a fight, you train hard for hours, your body hurts and is tired, you often don't know for a long time who your opponent will be, or you may have lost your last fight. These things put you under pressure, and you have to be mentally strong so that you don't let these feelings overwhelm you. The best thing to do is just be yourself and have fun. If you reach your mental limits, it's best to meet up with friends and talk to them about any fears you may have, for example before a fight. Don't hide your feelings. Find a space where you can be yourself. For example, do things that are completely different from Muay Thai. This way you can mentally recharge and regenerate.
Ready for the battle of regeneration with RECHARGE
{{widget type="egproducts/list_productbyid2" product_id="506" img_width="250" img_height="335" template="elegento/products/productteaser_by_id_2.phtml"}}
BRAINEFFECT: Do you have any general nutrition tips?
I'm a big fan of the 80:20 ratio: 80 percent of what I eat is clean, and I save 20 percent for other things, like a coffee or even a piece of cake. This way, I ensure that my diet is high-quality while still allowing myself to eat so-called unhealthy things. This way, I avoid putting too much stress on myself. I recommend not depriving myself of anything. Instead, make sure your diet is balanced and you're getting all the important nutrients. The more natural, i.e., cleaner, a food is, the better it is for you.
BRAINEFFECT: Do you use supplements to improve your well-being or performance?
Yes, I regularly take protein, fish oil, and magnesium. Sometimes I also use creatine. Protein supplements are important to me because I burn a lot of calories during training. If I tried to get it through my diet alone, I would feel too full, and my digestion would be so overloaded that I wouldn't be well prepared for the next training session. So I take it to reach my optimal protein levels. I use fish oil for my joints. And every night I take magnesium as a muscle relaxant and for sleep. Because good sleep is important for the body to regenerate. The length of sleep is not as important as the quality of sleep. I use creatine to improve my performance during training. But as I said, I don't take it regularly; usually only about four months a year.
High-quality fish oil for your body
{{widget type="egproducts/list_productbyid2" product_id="64" img_width="250" img_height="335" template="elegento/products/productteaser_by_id_2.phtml"}}
BRAINEFFECT: What is your ultimate tip for relaxing and organizing your thoughts?
I'm a big fan of conscious meditation. It's about being aware of your thoughts and the way you act and speak. Because all of these things have energy. I try to pay close attention to this energy in certain situations. I start by paying attention to my breathing for at least five to ten minutes. This way, I manage to relax and take control of the chaos in my head. I breathe, become calmer, and then I can look closely at what's going on in my head and analyze it. So yes, five to ten minutes of conscious breathing is my routine for relaxation.
