Muay Thai parents face a unique problem: the training model that worked at 23 doesn't work at 33 with kids under three and a full-time job. Sleep is fragmented, recovery is compromised, and your training time is squeezed into [...]
Google "warm ups for workouts" and you'll get 15–20 minutes for sprints. Ask about HIIT and it drops to 5–10. Same athlete. Same training week. Three different answers, none of them right. After 25 years coaching fighters who train [...]
You know what to do. You've studied the Muay Thai training system—the training cycles, the energy systems, the session structure. You understand the principles of effective Muay Thai strength and conditioning. So why aren't you making the progress you [...]
There are four training traps that guarantee your muay thai performance never improves—and most fighters are caught in at least one of them right now without knowing it. Fighters working hard. Training consistently. But staying stuck for years. Why? [...]
Why Your Cardio Focus Is Destroying Your Power After 30 Here's something that'll completely change how you think about Muay Thai training over 30: 67-year-old endurance athletes have identical cardiovascular capacity to moderately active 26-year-olds. Same heart performance. 41-year age gap. [...]
You're putting in the work. Hours in the gym, following programs, sweating through sessions. But when you step into the ring, something's missing. Your conditioning isn't where it should be. Your power feels... limited. Here's the brutal truth: 90% of [...]
Muay Thai skills can vanish when most needed. Ever heard that fighting is 90% mental and 10% physical? Here's why that's misleading... This common saying assumes three things: That you already have enough 'physical' to be in the game That [...]
There’s a secret military strategy that can transform your fighting IQ. The OODA Loop is a tactical framework that can give you a serious edge in the ring. The OODA Loop was developed by a U.S. Air Force strategist, [...]
Ever felt supremely fit going into a fight, only to gas out way sooner than you should? I recently had a coaching call with a fighter who experienced exactly this. Despite being in the best shape of his life, [...]
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 [...]
Most fighters believe that every session, they must train harder to win. You don’t. Both older and younger fighters alike should take three steps forward, then one step back. Rinse and repeat for infinity! I was on a call [...]
Ever feel like there’s too much conflicting advice on training? One coach tells you to run every day, another says it’s a waste of time. Some fighters swear by cutting hard and fast, while others say slow and steady [...]
Thailand Muay Thai training can be a shock to the system, even for seasoned fighters who have spent long periods training in the country. For those experiencing this rigorous regimen for the first time, the challenge can be even [...]
In part 4, scientific skills training for fighters becomes PLAYFUL! We discuss a continuum from deliberate practice – where skill training is structured and effortful, to deliberate play – where skill training is creative and enjoyable. And how there's [...]
In part 3, scientific skills training for fighters becomes STRUCTURED! "In ain't what you do, it's the way that you do it." Structure is everything. We discuss placing skills training in a periodised progression (as you approach a fight), [...]
Why can't you fight how you spar in training? Why are you so stiff, clumsy, and fatigued? The key to understanding your first fight performance is to recognise the undeniable influence of your psychology on your physiology! Yerkes-Dodson anyone? [...]
Even for fighters, running efficiency matters! Wasted running effort hurts more than just your running time... Injuries will catch up with you sooner or later. And don't assume your running technique is good – even if you're fast, and [...]
Fighting fitness has different components, that developed well can transform your game. The secret to training fighter endurance is to plug the gaps in fighting fitness typically left behind by regular bag work, pad work, and sparring practice. Don't [...]
Fighter performance testing – it’s cool to see how you measure up… But, if you don’t use the results to personalise your training, then don’t bother testing! Progressing beyond the previous two videos (links in further resources below), let’s [...]
Pacing matters. And pacing during a 12 minute Cooper Run for fighter fitness testing is crucial. And I've seen even the fittest fighters completely blow this test! Done well, the Cooper Run not only reveals your anaerobic threshold heart [...]
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