Crack the code to an impenetrable guard! In this episode, we break down a powerful progression of standing shoulder stretch exercises designed to enhance your shoulder mobility and solidify your guard. If you've been struggling with mobility... Dive into dynamic warm-up stretches and end your sessions with static holds to ensure a rock-solid guard [...]
These days, fighter training has become more sophisticated. Coaches, fighters, and hobbyists alike all realise that to remain healthy, injury free and perform their best it takes more than steady runs, bag work, pad work, and sparring. But, what types of sessions are needed? How often should you train? What order should sessions go? [...]
Thoracic spine, or mid back rotation mobility is lacking in 90% of the fighters I’ve tested, from novices to world class pros. In the last episode, I demonstrated how I test and score this. If you scored between 1 to 3, you’re limiting your striking power and have an increased risk of lower back [...]
Regularly practicing this splits, passive, relaxed stretching routine for fighters will rapidly enhance your kicking flexibility. Splits stretching as shown for just 7 mins, at least 3 times per week, will make a huge difference to your kicking ability at all target heights. Not only will you reach higher targets, like the head, that [...]
One thing’s for sure, delayed onset muscle soreness is part of a fighter’s training – especially when you head out to Thailand to train! But… Is delayed onset muscle soreness the sign of a good training session? How can you avoid being too sore? Should you train if you’re really sore? How can you [...]
"If I have FIA (cam hip impingements on both hips), will I be able to ever kick high without surgery?" Prompted by an Instagram message, hip impingements and Muay Thai kicks are a common issue! So I've taken the opportunity to explain what you can do to help yourself if [...]
For many fighters, bodyweight training only serves as muscular endurance training – multiple rounds of upward of 10 reps per exercise. This approach develops endurance, or “conditioning”. It doesn’t touch the neuromuscular system that’s developed in resistance training sessions targeting strength, power, and speed. And in missing this, fails to [...]
With the increasing volume of questions to fit into the 30 minute segment, apologies if I didn't manage to squeeze in your question in this episode! In this episode of the Q&A I'm asked... How often should you schedule training sessions that really push [...]
I said, "Ask me anything." Well I asked for it! While getting to grips with the Instagram Live format, in this first episode of the Q&A I'm asked... 1. Why don't you buy a toupee? 2. Does masturbation or sex before a fight negatively affect performance? 3. [...]
I see many fighters consistently working on the wrong things. And this not only slows their progress to a crawl, but ultimately limits how far they can go. So in this episode, I’m going to explain how you can break limits in Muay Thai... [...]
When I’m working with my face-to-face clients, many of them have had injuries or moved poorly because limitations in range of motion. Left unaddressed, poor movement leads to a cascade of injuries further "along the chain" in the body. One of the main culprits for many, is bad or asymmetrical ankle mobility, which causes [...]
Stop kidding yourself, you’ve got stuff you don’t do well… If you don’t agree, you just haven’t looked closely enough. The physical stuff you don’t do well will eventually bite you. But, if you’re honest and make the effort, you can head things off at the pass before your body breaks down. I’ve done [...]
Every element within your being constantly swings between two opposite extreme states like a pendulum. This fluctuation is normal as your body strives to maintain balance. But, if the pendulum swings too far, balance is lost, problems arise and breakdown is inevitable. This principle is true at every level of existence, from the solar [...]
Following the Gym Session Density article, I've been asked what mobility exercises I'd suggest to fit into the gym session template. In reality, the specific exercises I select depend on the movement limitations of the individual that I've programmed for. However, Thai boxers generally need to work on ankle, hip, thoracic spine and shoulder [...]
It's important to schedule enough rest and recovery in your training programme to avoid injury, illness and overtraining. Most competing fighters train for 6-days a week, resting for one day of the week. But is a rest day best spent doing absolutely nothing at all? Are there low intensity activities that would better aid [...]
It's easy to get carried away when preparing for a fight. I've seen many fighters 'self destruct' at this time and get injured – myself included. Injuries such as these either fall into the traumatic (sudden accidental) category, or chronic over use. Traumatic injuries are always possible, and can spontaneously occur by chance — [...]
Pulling on my barefoot running shoes, I chose to run the 2 miles to the gym as part of my warm up. I'm not yet accustomed to the altered calf loading from barefoot running, and as I completed my gym session, my calves began to feel tight — but I still have the run home... [...]
Following on from my last post, "Is Muay Thai Bad for Posture?", this time I look at some exercises that can counter balance the overuse and posture compensation that results from hours of Muay Thai training. These exercises strengthen and activate deep neck flexors and lower scapular fixators and stretch out the pectoral, upper trapezius [...]
It's not enough to just train hard, you need to train smart. Thai boxers must train many different qualities to be successful – highly skilled movements, tactical strategies, flexibility, strength, explosive power and relentless endurance. How can you develop all these without frying yourself in the process? In a previous post I discussed general [...]
