VALGUS KNEES: CORRECTIVE STRENGTH AND CONDITIONING EXERCISES

In a previous article for Muay Thai Scholar, I discussed using strength and conditioning training to discover how your body fails, and working on these weak links – we’ve all got them! I illustrated with the example of valgus collapse of the knee, where the knee buckles inward under load — and this is pretty common [...]

Brain Saving Sparring

My wife forwarded this video to me, showing an apparent impact conditioning drill. Now, it's pretty obvious this is the dumbest idea ever. This kind of deliberate repeated trauma to the brain causes damage, and you can only accumulate so much brain trauma in a lifetime, so don't waste it with this kind of [...]

Muay Thai: Balancing the Extremes

Every element within your being constantly swings between two opposite extreme states like a pendulum. This fluctuation is normal as your body strives to maintain balance. But, if the pendulum swings too far, balance is lost, problems arise and breakdown is inevitable. This principle is true at every level of existence, from the solar [...]

Gym Mobility Exercises For Muay Thai

Following the Gym Session Density article, I've been asked what mobility exercises I'd  suggest to fit into the gym session template. In reality, the specific exercises I select depend on the movement limitations of the individual that I've programmed for. However, Thai boxers generally need to work on ankle, hip, thoracic spine and shoulder [...]

GYM SESSION DENSITY

How can a fighter best structure weight training sessions to be the most productive in the shortest space of time? We're a twitchy bunch with a strong work ethic and rest periods are generally not respected. However, it takes a relatively long time for the neuromuscular system to recover between strength and power exercise [...]

Bleed Less – The Steps to Take Before Climbing in the Ring

Cuts are part of Muay Thai. A well placed knee or elbow can easily result in a profuse cut that prematurely ends a fight (7, 22). This sort of external bleeding is obvious, but there's also internal damage; bruising and haemorrhage of various tissues within the body (17, 22) – the most consequential being [...]

Weight Training Is Skill Training

During our Interclub event this weekend at Unit 1 Gym, I had a chat with KO fighter Greg 'The Prodigy' Wootton about strength and conditioning for Thai boxers. The topic of resistance training came up, and the opportunities this presents for fighters to further develop skilled movement. I thought I'd expand on our brief [...]

Is There Ever Enough Fitness?

Sam posted this fantastic question on the forum: “Is there a point where your fitness level is 'enough', at which point you could spend all your time working on technique, sparring, and other such sport-specific things?“ In answering this question, I've taken the opportunity to link-in more detail on some of the topics discussed. [...]

Muay Thai Skill vs Strength & Conditioning

How Muay Thai fighters should best spend their training time is a common debate, and one often biased by opinion based on limited experience of either Muay Thai or strength and conditioning (S&C) training. I hope as both a strength & conditioning coach and Muay Thai coach/fighter, I'm able to offer a balanced view [...]

Muay Thai Metabolic Workout Video

This video post details the Muay Thai metabolic workout example described in the Muay Thai Metabolic Training article.   If you missed it, make sure you also read this article so that you understand how to structure your own workouts.

Muay Thai Metabolic Training

Metabolic training, popularised by Crossfit, has become a buzz word these days — particularly with fighters. Such circuit training typically moves from one exercise to the next with minimal rest. It satisfies our need to push on hard (building work capacity) and loads with an intensity higher than body weight. All is good then, why [...]

Strength & Conditioning Theory for Muay Thai

The video below introduces my strength and conditioning theory for Muay Thai seminar, and shares some info regarding strength and power training for athletic performance - not to be confused with bodybuilding! During the seminar, many myths will be busted — THIS WILL CHANGE THE WAY YOU TRAIN. ...why do those video thumbnails always catch [...]

Exercise Selection — part 2

After explaining my reasons for selecting the exercises in session A of my 'Building Functional Muscle for Muay Thai' routine, here's the same for session B. To briefly re-set the scene, although weight training needn’t add unnecessary bulk (it depends on the intensity and the volume of lifts that you use), this routine does [...]

Exercise Selection

I was recently asked a great series of questions regarding substituting alternative exercises for some of the ones I'd put together in my previously posted functional strength and hypertrophy routine. As a result I thought I'd run though my exercise choices and explain why I've selected them. Strength and conditioning maybe the practical application [...]

Tag Team: Physical Therapy/Strength & Conditioning

This is a joint article with Lev Borukhov, a physical therapist from the U.S. with a Doctorate of Physical Therapy from New York Institute of Technology who specialises in working with fighters. He's passionate about Muay Thai and has an informative blog at www.fightpt.com. We'll be acting as a tag team — Lev handling the physical [...]

Lessons from a Master

Following another workshop with renowned coach Will Chung, I thought I'd share some of the fascinating concepts that he weaves throughout his work, and also some of my own personal realisations as a result of being exposed to his teaching. I'm physical capable, but Will's simple warm up drills broke me and all the [...]

Should You Rest on Rest Days?

It's important to schedule enough rest and recovery in your training programme to avoid injury, illness and overtraining. Most competing fighters train for 6-days a week, resting for one day of the week. But is a rest day best spent doing absolutely nothing at all? Are there low intensity activities that would better aid [...]

Training an Injured Muay Thai Athlete

Because of the high level of interest in my Thai boxer Down - Injuries article, I felt I should continue on this theme. Fighters are a different breed, you're wired a little 'differently' – it's why you were attracted to Muay Thai in the first place. Like it or not, you're an extremist by [...]

Thai Boxer Down — Injuries

It's easy to get carried away when preparing for a fight. I've seen many fighters 'self destruct' at this time and get injured – myself included. Injuries such as these either fall into the traumatic (sudden accidental) category, or chronic over use. Traumatic injuries are always possible, and can spontaneously occur by chance — that [...]

Outuflow Muay Thai Activation Exercises

This weekend I was privileged to meet Will Chung when attending his Tacfit MMA workshop. To say he's had a profound effect on me would be an understatement. Will is not only an renowned martial artist and coach, but really knows movement. His approach is one of a universal practicality - it doesn't matter [...]