Short Term vs Long Term & Resisting the Marshmallow

Attitude is everything, it separates those that achieve from those that just don't. Everything is moving at an ever increasing rate and instant gratification is generally expected. But some things can't be rushed. Physiology is one of those things. It's nature, and you can't rush nature without some sort of trade-off, some sort of [...]

Pakorn Muay Thai Strength & Conditioning

Having just watched current Lumpinee Champion, Pakorn, win the Yokkao -63.5kg World Title at the Yokkao 11 event in Bolton, England, I thought I'd share a closer look at one of the pre-event promotional videos released by Yokkao. The video shows Pakorn undertaking strength and conditioning training at CrossFit BK in Bangkok, in preparation [...]

Muay Thai, Muscle Growth & Reps

There's certainly a lot of opinion when it comes to muscle mass and Muay Thai. In this brief post I hope to clear up some of the confusion and help you steer your training in the direction you want, whether that's putting on muscle or keeping it off! Even using identical exercises, resistance training [...]

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 [...]

Testing Fighter’s Anaerobic Fatigue & Power

Here's a simple but highly effective test you can conduct on a rowing machine to determine your maximum average power, anaerobic fatigue and anaerobic capacity – a very useful gauge for Thai boxers. The result of this modified Wingate rowing test can not only be used to track your personal fitness progress and the effectiveness [...]

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 [...]

The Importance of Individualisation

We're all different. You can't expect everyone to respond to training in same way. In truth, everything is probability, an outcome is either more or less likely depending on many different factors. Structuring training to achieve a desired result is relatively easy for the majority, but there are always outliers, those high-responders and non-responders that [...]

Hill Sprints For Muay Thai

Having wound the clocks forward for the start of the spring season the UK, it's time to seriously consider getting some outdoor training in. My first port of call is always a steep grassy slope less than a minutes jog from my home. The gradient stretches roughly 30-metres from a children's play area up [...]

Olympic Lifting & Kettlebells For Muay Thai?

Quan A Nguyen recently asked on the Heatick S&C Facebook page: "What do you think about Olympic lifting, and kettlebell training? Is Olympic lifting appropriate for MT? If yes, how should I modify my weight training schedule to include them?" Both Olympic lifting (snatch, clean and jerk etc.) and kettlebell training (swings, snatches and [...]

EVERYONE HAS A PLAN UNTIL…

"Everyone has a plan until they get punched in the mouth." ~ Mike Tyson This is not only true in the ring, the proverbial punch in the mouth can happen at any time to scupper your plans. Among other things injury, illness and work/family commitments can all interrupt your intended plan. Let's face it, [...]

By | 2017-08-14T19:54:47+00:00 March 2nd, 2014|Periodisation, Programme Design, Recovery, Written Post|1 Comment

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. [...]

WEIGHT TRAINING MAKING YOU TOO SORE FOR MUAY THAI?

Regular weight training for strength and power should not make you sore, and shouldn't negatively impact subsequent Muay Thai training. If you're repeatedly getting sore following your weight training, you're doing something wrong. Athletic strength and conditioning training should complement your Muay Thai not contend with it. When trained correctly, strength and power training [...]

Muay Thai & The Law of Accommodation – Part 2

Avoiding training plateaus (accommodation) requires some forethought. As discussed in part 1 of this article, it's important to vary training load (intensity and/or volume) and the exercises or drills used. These modifications to training are essentially quantitative (changing the amount and intensity) or qualitative (replacing exercises and drills). Fighters/athletes with more advanced training ages [...]

Muay Thai & The Law of Accommodation – Part 1

When it comes to physical training, most haven't heard of the law of accommodation, even fewer have considered it's application to Muay Thai. But this great question came up on the Questions & Answers Forum. Although I've briefly touched on it before, it's a subject that's of particular relevance to Muay Thai and warrants [...]

Short Notice Weight Training Program PART 3

The fuse has been lit, it's the final week of fight preparation. Sessions are now short and intense  to peak for the fight at the end of the week and we shift our focus to power-endurance. During this final phase, your energy systems are going to go anaerobic-lactic. You will fatigue, slow down – [...]

Short Notice Weight Training Program PART 2

Now for week two of the accelerated 3-week weight training program to peak for a short notice Muay Thai fight. In week 1, we introduced power movements both at the speed end of the scale with plyometric box jumps and lighter medicine ball work, and the heavier, slower end of the force-velocity curve with [...]

Weight Training Programming & Fighting at Short Notice

You know the drill, you're between fights and focusing your weight training and Muay Thai training to be better than ever for your next outing. You've put together a solid block of strength training and have seen real results from this directed, periodised approach. But now a fight has come up in just three-weeks [...]

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 [...]

Muay Thai Game-changers: The 80–20 Rule

All training has one overall objective — improvement. Every single training session, exercise, drill or warm up routine should make you better. If you're spending time not improving, you're wasting time. The Pareto Principle, also known as the 80–20 rule, states that for many events, about 80% of the effects come from just 20% [...]

Strength & Power… What’s the Difference?

In this video I explain the difference between strength and power, and what this means specifically to Thai boxers. Do you have any questions? If so please let me know in the comments below and I'll answer them in my next article. Missed the previous video? You can view it here.   [...]

By | 2017-04-28T10:06:47+00:00 October 7th, 2013|Periodisation, Power, recommended, Specificity, Strength, Video Post|3 Comments