MuayThai Strength and Conditioning Q&A Episode 1: Core Exercises For Fighters
Featuring Manachai, Erhan and Yodchai, filmed at the Yokkao Training Centre in Bangkok.
Head over to my YouTube channel and subscribe to get all the latest info as soon as it goes live.
Video Transcript:
I get asked two kinds of questions when it comes to training the core:
Firstly, do you need to use supplemental training for the core if you’re otherwise using functional training (for the whole body) that is going to contribute through the core as well?
And secondly, how do you bulk up and make your abs look bigger?
Erm… Let’s get into this…
So firstly, more about the appearance of your abs – so, bulking up, hypertrophy, all that kind of stuff… getting the segmented abs.
As a fighter, it’s not really something you should be worried about. Train for function… and you’ll get the look that you want
The main thing is that you get your body fat level down so you can actually see your abs.
That’s the first step.
And when it comes to function training for the core…
It’s true that everything that you do will work on stabilising the core, so contributes to that.
And there’s an article on my website, about the serape effect as well – that diagonal bracing that goes on as you’re stabilising the core and how that relates to performance.
So those big, functional, ab-stabilisers like squats, like deadlifts, like overhead presses… They’re all really going to help you develop your core.
So fighters train for function, leave the bodybuilding for those that don’t want to move so well!
And it’s core strength that we’re after, not appearance. The appearance will follow function.
Continually curling and flexing the spine isn’t good for it – check out Dr Stuart McGill’s work on this and you’ll change your mind on doing lots of crunches!
So for example, I haven’t done a sit up or crunch in years… It’s just been functional training in the gym, and Muay Thai, that’s it…
And… as you can see… I’ve got abs…
And it’s mainly down to what you do in the kitchen rather than what you do out in the gym.
Bulking isn’t the answer.
So when it comes to training the core in the gym, I like the unilateral work to do that. Like I mentioned, the serape effect that cross-bracing… that’s going to give you a good training effect.
And punching and kicking is core training too, don’t forget that. You’re getting lots of that all the time!
And when it comes to strength training in the gym, I like the ab roll-outs, the candlesticks (or dragon flags), whatever you want to call them… landmine twists, and stir the pot… those kinds of things.
All of those exercises are going to build real-world functional strength that you’ll actually be able to use. And it’s not just about the appearance.
And for developing core power… I like medicine ball throws in all the directions.
So long story short… Yes! I do target the core specifically. And I do target for strength and power.
And I don’t do lots of repetitions of flexion/extension movements. And I’m certainly not interested in bulking-up the core for a fighter.
Get the body fat down… then you’re in the right place.
Every so often, an opportunity emerges that can redefine how we train, fight, and thrive.
Today marks one such epic day. The coveted Heavy Hitters Barebones program is swinging its doors open – a golden chance that surfaces just twice a year.
Why does this matter for every western Muay Thai enthusiast, fighter, or coach?
Why Heavy Hitters is Different:
– Streamlined Efficiency: The life of a Muay Thai enthusiast, coach, or fighter, especially in the West, is brimming with demands. Heavy Hitters understands that. No need for endless hours. You need potent, impactful hours. This program is your answer.
– Real-world Results: From enthusiasts in Australia to champions in the USA, the feedback is unanimous – Heavy Hitters changes the game. Take it from Paul Banasiak:
“From broke and broken to moving and competing better than ever. Since working with Don 3 years ago, I haven’t had a single major issue. Don gave me the confidence that has translated itself into three straight knockout wins and a WBC title.”
– Holistic Training: It’s not merely about more power in your punches or lasting longer. It’s about cultivating a body that’s nimble, powerful, and resistant to injuries.
– Be Part of Something Greater: Beyond the program lies a fraternity, a global assembly of like-minded souls, all driven by the singular passion to redefine their Muay Thai boundaries.
If tales of triumph intrigue you, delve deeper into Jonathan Lane’s saga – from grappling with an ACL recovery amid fatherhood to clinching the MTA NSW State Title. His secret weapon? The Heavy Hitters program.
Seize your golden chance to embark on this Muay Thai odyssey. Remember, the doors to Heavy Hitters Barebones will shut on Dec 31st and won’t swing open again until April 2024. But here’s the silver lining – even if you’re not geared up to start immediately, you can reserve your spot in this cohort and initiate your journey whenever you’re primed.
Discover Everything About Heavy Hitters Here!
Loyalty Rewards: If you purchased either the S&C Accelerator or Minimum Equipment Program (or both) in the past, here’s the deal: Email me with your login username (email address), and I’ll send you a coupon code to take that amount off of your Heavy Hitters purchase. Commitment has its rewards!
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.
Follow Don Heatrick on Instagram: https://www.instagram.com/donheatrick/
Hi Don,
First, love the site, keep up the great work! Anyways, I am curious your thoughts on the need to balance posture (I know you have an article on this) with all the ab focused workout I’ve seen at most of the gym’s I’ve been a member which either has ab exercises throughout class or at the end.
Although planks are occasionally done do you think supplemental back focused work is needed, perhaps good mornings or back extensions to balance heavy ab work seen in muay thai classes.
Hi John,
Yes, balancing postural strength is crucial not only for injury reduction, but also athletic performance. I personally find that the posterior chain gets plenty of work during deadlifts squats and overhead pressing, and that’s usually adequate to balance anterior strength.
The good mornings and back extensions would be useful if there was a need to further increase strength in the back/hip extension.
I hope that helps!
Fantastic Post! You shared a great piece of content. Thank you for sharing with us. It would really be helpful for fighters.
Cheers Joe! Much appreciated. :)