Power – Strength – Fat Loss Routine

Do you want to increase strength and power, while torching body fat too? Here's a two-sessions per week programme (used on non-consecutive days) that not only improves body composition, but also builds athletic ability. Each session consists of two circuits; firstly a short plyometric power circuit (speed), and secondly a power (speed-strength) and strength-endurance [...]

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 [...]

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 [...]

‘Stiff-ankling’ Plyometric Video for Muay Thai Power

Following the Aerobic Plyometric Routine post, I've been asked to elaborate on just what 'stiff-ankling' is. So I've taken the opportunity to put together a short demonstration video and explained below just how this makes you explosive. Stiff-ankling is a plyometric drill to develop reactive power primarily in the calves and achilles tendon (the [...]

By | 2017-04-13T20:10:33+00:00 January 26th, 2014|Potentiation, Power, Programme Design, Video Post, Written Post|0 Comments

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.

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

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 [...]

MuayThai Jeckyll & Hyde Paradox

Back in 2007, while competing in the WMF World Amateur Muay Thai Championships in Bangkok, I had the privilege to talk with UK Thai Boxing legend, Ronnie Green, regarding the spirit of MuayThai and the nature of those that fight. Ronnie explained how fighting in Thailand allows you not only to experience Muay Thai [...]

Single Leg Exercise Progressions

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 [...]

Building Clinch Strength Using Alternate-side Pull-ups

When selecting exercises for your programme you should build from more general movements to more sport specific exercises. Alternate-side pull-ups are an example of a more Muay Thai clinch specific version of the general pull-up exercise. Performance points: Hang with your arms at full extension Draw your elbow into the side of the body [...]

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 [...]

MuayThai Flow State

Last weeks post served as an introduction to this one, if you missed it please click here. I'm sure you've all heard before that a fight is 90% mental and only 10% physical. With this blog, I'm keen to share with you my thoughts on all aspects of Muay Thai performance, not just the physical. [...]

Building Functional Muscle for Muay Thai – part 2

Last week's post outlining my hypertrophy (muscle building) phase of training for MuayThai generated a lot of interest, and warranted a follow-up providing extra detail. I'll begin by clarifying the exercises in the programme. Session A Exercises Superset 1 a) Front squat — knee dominant lower body b) Rear foot elevated split squats (Bulgarian split squats) — [...]

Time Saving Multi-purpose Exercise

As fighters our exercising training time is very limited. We should spend as much time as possible practising technical and tactical Muay Thai. Time spent exercising must provide a benefit that can't be obtained during Muay Thai training or it's wasting time. Each exercise in your strength and conditioning programme must provide the biggest [...]

Correcting Muay Thai Posture Compensations

Following on from my last post, "Is Muay Thai Bad for Posture?", this time I look at some exercises that can counter balance the overuse and posture compensation that results from hours of Muay Thai training. These exercises strengthen and activate deep neck flexors and lower scapular fixators and stretch out the pectoral, upper trapezius [...]

Technique Training When Tired?

Should you train technique when physically fatigued? It's a great question, and to grasp the answer it's crucial you understand how your body learns skilled movement of any kind – get it wrong and doom yourself to hours of corrective practise, get it right and short-cut to reliable skill in adverse conditions. Before I [...]

Buakaw Strength & Conditioning Training

Here's an interesting video of former Omnoi Stadium champion and two-time K-1 World MAX champion, Buakaw using landmine or coreplate exercises in his strength and conditioning programme prescribed by the Faculty of Sports Science at Kasetsart University. The movements selected are very sport specific, indicating they are toward the end of a meso cycle or block [...]

Candlesticks – A True Core Strength Exercise

Finding a true strength exercise for the core is more of a challenge than you might think. Put simply, to increase strength, resistance must high enough to complete a maximum of 5 repetitions only. Sit ups don't cut it, they simply don't offer enough resistance to develop strength —only muscular endurance. One of my favourite [...]

By | 2017-04-28T17:39:48+00:00 October 15th, 2012|Core Training, Strength, Video Post|11 Comments

Neck Strengthening for Muay Thai

This post was triggered by a question asked by one of the subscribed members. As I'm sure you've all experienced first hand, the neck gets plenty of punishment during Thai boxing training let alone fighting. Subjected to sudden blows from any direction and yanked, pulled and twisted in the clinch, your neck is a [...]