Anyone who’s been out to Thailand to train in Muay Thai will have no doubt experienced some Spartan weight training equipment and limited resistance training use. The majority of time is spent running, skipping, hitting bags and pads or light sparring. Although this is common place throughout the majority of Thai boxing gyms in Thailand, things are changing.
Yodsanklai Fairtex (the former super welterweight WBC Muay Thai World champion at 154 lb and former three time Lumpinee Stadium champion in the 112 and 147 lb weight classes) trains at the very well equipped Fairtex Gym in Pattaya, Thailand. During my stay at the Fairtex Gym, I’ve witnessed “Yod” using the freeweights gym and kettlebell training on strength and conditioning days – not just hitting bags and pads.
Seeing Yodsanklai in the flesh, you are struck by just how solid and muscular he is. A far cry from the skinny youngsters you see training or fighting around Thailand. Yod’s physique is that of a fighter with balanced training – both skill specific energy system work and gym based strength and conditioning training. He’s a professional fighter at the top of his game with access to training equipment that most gyms in Thailand simple can’t afford.
Forget about weight training making you too bulky to fight. Used correctly you can become stronger and more explosive than you ever could with bodyweight alone, without bulking up. Progressive overload is the key. If top fighters like Yodsanklai are exploiting these benefits then so should you.
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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), a Muay Thai coach, podcast host, and the go-to expert on Muay Thai performance training with over 25 years of coaching experience.
Don helps ambitious fighters and coaches take their game to the next level by bridging the gap between Strength & Conditioning, Performance Science, and Muay Thai.
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Thats brilliant! When I looked into kettlebell sport lifting it seemed like the ideal training to complement Muay Thai conditioning. The sport lifting seems to use very similar muscle types and energy systems. Thanks again for your posts Don.
[…] in Thailand are beginning to change. In a recent blog post I spoke of Yodsanklai Fairtex training with free weights and kettlebells at the Fairtex Resort in […]
Curious as to what time of day Yodsanklai would perform these weight training sessions? Before/After technical training? Or in your opinion is it better to make these sessions stand alone? Thanks!
Hi Tyler,
The weight training sessions I observed were conducted at about 9:30am, and to my knowledge they were performed as standalone sessions (which would be my recommendation if you have the time).
I like technical training (improving new skills) to be carried out fresh, without undue fatigue so that skilled movement patterns aren’t polluted. Although, tried and tested ‘hard-wired’ skills can be trained under fatigue without messing up the skill.
https://heatrick.com/2012/11/04/technique-training-when-tired/
Also, by isolating specific training sessions with targeted physiological and/or technical/tactical objectives you create a better, less confused adaptation. If time constraints prevent this, then training multiple qualities can work, just not as effectively, and be careful not to train conflicting qualities…
https://heatrick.com/2013/07/08/warning-incompatible-training-methods/
Regards,
Don