Muay Thai – Plyometrics and Resistance Training (Confused!)
In Muay Thai, fighters often treat resistance training “strength AND conditioning” as one thing. But these are two distinct components: “strength” OR “conditioning.”
Let’s break this down…
STRENGTH Training includes:
- Weight room-based resistance training work
- Plyometric and med ball drills
- Explosive power training
- Traditional strength exercises
CONDITIONING is different:
- Cardio work
- Energy system development
- Stamina building
- Recovery capacity
They’re separate beasts with different purposes. And here’s where people get tripped up…
by Don Heatrick
@donheatrick
“Should I train plyometrics separately to resistance training exercises?”
No, plyometric jumps, bounds, and hurdles belong in your resistance training sessions right alongside your other strength work…
As long as you train them in the right order…
The Perfect Training Stack:
- Warm-up (activation)
- Plyometrics (when you’re fresh and snappy)
- Power work (riding that neural activation)
- Strength work (when precision becomes less critical)
“How often should I do these resistance training sessions?”
For most fighters, twice weekly is perfect:
- Once per week = maintenance at best
- Twice per week = steady progress
- Three times = usually excessive
Two sessions also allows you to hit all the foundation movement patterns every week, ensuring a robust, balanced physique and well rounded athletic development.
Think about it, you must include:
- Horizontal pushing/pulling
- Vertical pushing/pulling
- Hip dominant movements
- Knee dominant movements
- Core flexion/extension and rotation stability work
Cramming all this into one session limits your progress. Split across two sessions? Now you’re talking.
“What if I’m training in Thailand?”
This came from a fighter heading to Thailand next month.
My advice:
- Prioritize technical Muay Thai
- Keep resistance training supportive, not primary
- Stick to twice weekly maximum
Back home? You might flip this focus if your technical training options are limited.
Key Takeaways: Stop thinking about “strength and conditioning” as one thing. They’re separate tools for different jobs. Plan them that way.
- Separate your strength and conditioning days
- Stack your resistance training properly
- Keep it to twice weekly
- Let recovery guide your schedule
Structure your training to get the biggest bang for your buck.
As in Muay Thai fighting, how you piece your work together makes all the difference.
