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Heiden and Stick – Muay Thai Balance and Stability Exercise

The Heiden and Stick exercise is an important progression in a Thai boxers speed and plyometric training. It targets sideways, lateral movement, involving adductors and glute medius muscles at the hip to control the knee, and multiple muscle groups in the feet, ankle and calves. And it not only trains unilateral (single leg) explosiveness, but also great stability and balance. And this is [...]

I Won The Fight, But Nearly Lost Everything

Back in 2012, I won what turned out to be my last fight, but was taken by ambulance to hospital immediately afterwards to spend the night under observation.Of all my fights, this one felt the most physically gruelling… my trademark strength and physical fitness had suddenly abandoned me – as if my opponent was wearing Kryptonite. VIDEO TRANSCRIPT Leading up to the fight, all [...]

How to Remain On It Without an Upcoming Fight

For a Muay Thai newbie, gains are quick, and therefore motivation is high. But inevitably, progress slows and only those that continue to feel progress will keep at it. In this video I show you practical strategies to remain “on it” even if you don’t have a fight coming up… VIDEO TRANSCRIPT For many fighters in Thailand, their next fight is their only [...]

Shoulder Butt Drill For Explosive Punches and Elbow Strikes

If you can throw a good shoulder butt, you can throw an awesome punch or elbow! This drill coordinates explosive power from the ground up, and really tells you if your timing is good enough. In this video I share with you a foundation drill that I use to teach fighters to connect the true source of striking power, the hips, through an explosively coordinated core, [...]

How Jonathan Haggerty Did That to Sam-A

I’ve been asked why I thought Jonathan Haggerty, at only 22 years old and 16 professional fights to his name, managed to defeat Thai legend Sam-A (with 336 wins and only 46 losses) to claim the ONE Championship flyweight Muay Thai world title. So here are my thoughts... I’ll begin by putting fight records to one side and look at the key elements affecting fight performance: [...]

Your Motivation – Stick, Carrot, or Fire Within?

Coaches are often asked for help, and frequently give it. But despite this, sometimes the results are less than desirable (for both parties). In my experience, the result depends where the fighter sits on a “self-determination continuum”. There’s a balance of commitment between the coach and the fighter, and if this tips the wrong way, everything falls over. I recently had a message from a coach, [...]


Harry, an experienced, old-school Nak Muay messaged me today – it went like this... “A lot of the greats of the current day have lost big. Nuegelek not only knocked out Kulabdam with a kick to the head… but a couple of weeks later, he knocks out Muangthai with an elbow over a lazy guard – giving Muangthai a taste of his own medicine. Tawanchai stays [...]

Beyond the Fight Camp – Jake Purdy & Sonny Perez @ Yokkao 32

Last October, I was privileged to speak with FSC Muay Thai’s Jake Purdy and head coach Sonny Perez, ahead of Jake’s battle with Bad Company’s Joe Craven for the UK #1 spot on the Yokkao 32 show in Bolton… What with computer hardware failure and a hectic personal schedule recently, it's taken me way too long to get this out there. But it’s worth the wait! [...]

What Other Exercises Should I Use With Your Optimal Fight Camp Blueprint?

I’m often asked "What other exercises should I use for the Optimal Fight Camp Blueprint?" So let’s get straight into it... VIDEO TRANSCRIPT WITH FURTHER LINKS As I’ve laid it out, the Optimal Fight Camp Blueprint highlights the principles of training – the underlying truths of effective training. Fail to match the principles and you’ll fail to achieve optimal results on fight [...]