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 of training, close to a fight.
Exercise 1 Landmine Twist
The landmine twist exercise allows you to work the anti-rotation function of the core in a standing posture. The objective is to produce the largest arc possible with no movement of the core — anti-rotator training. The barbell/landmine configuration also allows enough load to be added to satisfy strength development, not just muscular endurance.
Exercise 2 Landmine Reverse Lunge & Knee
The landmine reverse lunge and knee heavily works strength and power in the base leg. The low lunge position targets the glutes and hamstrings, and the knee strike also places further loading on the glute (backside muscle) of the base leg by squeezing at the top of the movement. The hip flexors lifting the knee only see very light loading. The objective is to move from the lunge to the upright knee strike explosively against the resistance.
Exercise 3 Landmine Push Press
The landmine push press develops punching strength and power from the ground up — driving through the legs. The angle of the final arm drive is also much closer to a real punch making it more sport specific. You’ll also notice that Buakaw places his feet in a fighting stance, right foot back when working both the rear arm (cross) and lead arm (jab). Again the objective is to drive explosively against the resistance.
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.
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[…] Link: Buakaw Strength & Conditioning Training at Banchamek Gym | Heatrick Strength & Conditi… Don Heatrick posted a link to SUPER FIGHT SERIES CHAMPIONSHIP's wall: The top post for 2012 was the Buakaw Strength & Conditioning post – detailing the exercises shown in a video from Banchamek Gym. […]
“The objective is to produce the largest arc possible with no movement of the core — anti-rotator training.”
This is an interesting point. I thought you were meant to maximise core driven rotation so it’s dominant (or at least maximal contribution) through the movement (say over the lower back hip and legs). I’ve been doing them wrong – or at least another variation.
What would Muay Thai need ‘anti-rotation’?
Whatever, if Buakaw does it then I must too!! :)
Driving rotation movement through the trunk is another variation, although a word of warning – the rotation should come from pivoting the feet, hips and thoracic spine (from the ribs up to the neck), NOT the lumbar spine (lower back).
I prefer Stuart McGill’s approach. In his books, Low Back Disorders and Ultimate Back Fitness and Performance, he explains that the true function of the core muscles is ‘bracing’ rather than to create movement. In fact, movement of the lumbar spine is not desirable at all! I also find this is much more akin to the function of the core in Muay Thai.
It’s not that you should never flex/extend, laterally flex/extend or rotate your spine, just not the lumber spine, and that bracing is more aligned to the function of the spine in powerful athletic movements. I think another blog post is in order to better explain this. :)
Adam, I’ve added this topic to the #TeamMuayThai Questions & Answers Forum – thanks for your input.
Thanks Don. I also took a look at that book you mentioned. I’m intrigued! Will have to check it out in more detail.
Great website resource too, thanks for your efforts.
[…] Buakaw Strength & Conditioning Training at Banchamek Gym […]
Out of interest would this be done every day? or on a rota
Hi James, this sort of training would not be trained daily, it would be planned for days that allow sufficient recovery – every other day as a maximum.
More info regarding planning training at:
Thank you I shall read these.
I currently train 3x a week (Lunches for 1hour) as I have a lot of family commitments, however I run daily along with press-ups etc I am relatively new, but this would not allow time for such training or could I add it to the end of my training sessions
The number repetitions used in the video indicate that this session was a metabolic strength/power endurance one. This kind of work could well be done at the end of a Thai boxing training session as a ‘finisher’.
If the hips and shoulders stay in the same plane, like when we strike (for the most part)it means the rotation isn’t coming from the core, rather, like you wrote in the above comments, the core is bracing for force transfer.
Do you progress Landmine twists by adding weight or by making a longer lever by extending your elbows? Is there an “optimal” arm position and stance?