Clinch Strength Recommendations
The exercises in this guide fall into two categories, serving two different purposes; 1) Activation, and 2) Strength.
Prime your gym sessions, or even your Muay Thai sessions with either the Outuflow Sequence or the Stir The Pot exercise two or three times per week. The purpose is to activate the muscles and teach your body to use the correct movement patterns as part of a warm up.
If using the Outuflow Sequence, perform one set of the following: Buzzsaw Plank x 20 reps, Front Knee Buzzsaw Plank x 20reps (10 per), Outside Knee Buzzsaw Plank x 20reps (10 per), Down Dog to Dolphin Press x 10 reps, Screw Push Up x 10 reps (5 per).
If using the Stir The Pot, perform 2 sets of 4–10 reps (2–5 per). Pick an number of reps relative to your strength levels… just remember, the purpose is to activate, not wipe you out before the rest of the session!
Choose a chin/pull-up variation, and program that into your resistance training sessions, once or twice a week for a 4-week block of training.
Progress to a more advanced chin/pull-up variation for the next 4-week block of training, and so on for up to a full 12-week fight camp.
Perform 3 sets of 5 reps for your chosen chin/pull up variation.
Vary the intensity of the 5 reps each week as follows:
Week 1 – Low (4 reps left in you, 9-rep max load)
Week 2 – Med (2 reps left in you, 7-rep max load)
Week 3 – High (0 reps left in you, 5-rep max load)
Week 4 – Deload (5 reps left in you, 10-rep max load)
To hit these intensities, add weight to your body weight if necessary using a dipping belt, or boost with resistance bands to make it more manageable.