The emphasis on unilateral or single leg exercise is beginning to take hold in strength and conditioning circles. In reality most sports depend on producing strength, power and stability on one leg — with the exception of rowers, power lifters and Olympic lifters who compete bilaterally using both legs. Thai boxers of course spend a lot of time on one-leg and generating force from staggered stances, so training unilaterally can make a dramatic difference to your fighting.

Begin with bodyweight on all of these movements and progress holding dumbells for extra load. Priming the movements with body weight as part of your warm up also teaches your body to stabilise efficiently before loading with extra resistance.
Begin with 3-4 weeks of split squats, then move on to 3-4 weeks of rear foot elevated split squats. Then move onto box pistol squats, then platform pistol squats before finally pistol squats.

For each exercise use a 3-4 week progression building from 3 sets of 8 reps the first week, adding 2 more reps each week, until you are completing 3 sets of 12 or 14 reps in the final week before moving on to the next exercise variant.

Side note: platform pistol squats are much better than pistol squats on the floor if you’re adding extra weight with dumbbells and weighted vests because it allows you to keep better form.

This video will help get you started training your legs unilaterally, and my next article will delve further into this element of your training as a Thai boxer.

  •  
     


    Don Heatrick BSc. (Hons) Level 4 Strength & Conditioning Coach, Muay Thai Coach

    Don Heatrick

    Founder of Heatrick Strength and Conditioning

    Don Heatrick is a family man from the UK, former mechanical design engineer, European Muay Thai silver medallist, former pro Thai boxer (ranked 4th in UK while aged 40-years), and the go-to expert on Muay Thai performance training with over 25 years of coaching experience.

    Don helps ambitious fighters & coaches take their game to the next level by bridging the gap between Strength & Conditioning, Performance Science, and Muay Thai.

    Follow Don Heatrick on Instagram:

    https://www.instagram.com/donheatrick/

  •  


     

    FREE VIDEO COURSE | THE SCIENCE OF BUILDING CHAMPIONS

    The Science of Building Champions video series

    The science of building a Muay Thai champion’s strength & conditioning, which results in…

    • Fastest possible short-term progress
    • Maximum long-term progress
    • More efficient movement patterns
    • Better technique
    • Relentless endurance (never gas out)
    • Reaching athletic potential as quickly and efficiently as possible (without wasting time on things that aren’t worth doing)
    • Free up more time for technical training AND life!
    • The Optimum 12-Week Fight Camp

     

    Click here to get INSTANT ACCESS NOW!