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 of training, close to a fight.


Buakaw Landmine TwistExercise 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.


Buakaw Reverse LungeExercise 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.


Buakaw Push PressExercise 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.


  1. News | Super Fight Series December 30, 2012 at 6:00 pm - Reply

    […] 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. […]

  2. adam November 17, 2013 at 3:03 am - Reply

    “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!! :)

    • DonHeatrick November 17, 2013 at 9:39 am - Reply

      Hi Adam,
      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. :)

  3. […] Buakaw Strength & Conditioning Training at Banchamek Gym […]

  4. jameshollman February 24, 2014 at 3:06 pm - Reply

    Out of interest would this be done every day? or on a rota

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