The Problem With Your Muay Thai Trainer

Most likely, if you ask your Muay Thai trainer what fitness training you should do outside of your Muay Thai sessions, you’re told to simply run a number of times a week, and maybe do a little weight training if you want to… It’s largely down to you. And aside from “do more” when [...]

The Problem With Your Muay Thai Trainer2023-03-30T17:52:37+01:00

How To Choose The Best Core Exercise For Fighters

I was asked about that Pallof Press w/ Perturbation core exercise that Tawanchai was using in my recent reaction video... "Could that be used in a Strength Block in a training program?" When choosing the best core exercise for fighters, it's important to first consider... How far a fighter is away from an important [...]

How To Choose The Best Core Exercise For Fighters2023-03-09T18:53:44+00:00

Two Fight Warm Up Exercises You’re Missing

When it comes to fight warm up exercises, back stage at shows, I often see fighters missing out on truly priming their bodies for explosiveness. Well, today I'll share a two exercise protocol that will amp you up, both physically and mentally in a total of just 8 to 15 reps! [...]

Two Fight Warm Up Exercises You’re Missing2023-03-03T14:06:38+00:00

ONE Championship Fighter Strength and Conditioning – Coach’s Reaction To Tawanchai’s Fight Prep

Tawanchai has been putting in the work for his first defence of the ONE Championship Featherweight Muay Thai World title. And he's shared a glimpse of his strength and conditioning prep on Instagram. In the clip, we see him working through a series of exercises... Battling Ropes Band Resisted High Knees Band Resisted Agility [...]

ONE Championship Fighter Strength and Conditioning – Coach’s Reaction To Tawanchai’s Fight Prep2023-02-15T16:31:26+00:00

Dynamic Hip Mobility Exercises – Shin Box Switch With Hip Extension

For snappy punches and kicks, Shin Box Switch hip mobility exercises both warm up and challenge hip internal and external range of motion – they're harder than they look! And adding a hip extension movement turns these hip mobility exercises into combined hip strengthening exercises too... Not to mention increasing your ability to use your [...]

Dynamic Hip Mobility Exercises – Shin Box Switch With Hip Extension2023-01-24T14:31:13+00:00

Mid Back Rotation Mobility For Fighters | Thoracic Spine

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 [...]

Mid Back Rotation Mobility For Fighters | Thoracic Spine2022-12-28T09:09:36+00:00

Thoracic Spine Rotation Test For Fighters

How do you score on this thoracic spine rotation test? 9 out of 10 fighters can’t adequately twist their torso! They don’t have enough t-spine rotation, especially on the dominant side of their body. This means they’re limiting the amount of power they can produce in strikes (especially the close-range weapons like elbows and knees), and have an [...]

Thoracic Spine Rotation Test For Fighters2022-12-28T09:13:50+00:00

The Splits Stretching Routine For Fighters Kicks

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 [...]

The Splits Stretching Routine For Fighters Kicks2022-10-07T12:11:15+01:00

Barbell vs Dumbbell Shoulder Press For Fighters

Both barbells and dumbbells have their place in a fighters program for exercises like the shoulder press... Either to target specific qualities in different blocks of training, to accommodate shoulder mobility or injury, or simply because of the limited availability of one or the other in your gym! In this video all is explained, while [...]

Barbell vs Dumbbell Shoulder Press For Fighters2022-09-22T10:51:55+01:00

How To Do Hill Sprints Without A Hill

Fighters instinctively feel that hill sprints boost their fight performance. And mixing these High Resistance Intervals amongst your “roadwork” develops your endurance in a way steady state running can’t. But, not everyone has access to a decent hill. What’s the minimum hill gradient required? And what alternatives to hill sprints are there if you [...]

How To Do Hill Sprints Without A Hill2022-09-08T07:46:13+01:00

Stronger Fighter Training

To become a stronger fighter, you must use resistance training correctly... Historically, old-school fight coaches claimed that weight training makes fighters big and slow. But that’s only true if you use resistance training poorly. When used in the right way, weight training can either make you much stronger WITHOUT getting any bigger, or both [...]

Stronger Fighter Training2022-08-05T13:55:24+01:00

Exactly Why A Big fighter Isn’t Always Stronger

Understanding exactly why a big fighter isn’t always stronger is crucial for fight performance. It explains why some fighters perform well in their weight class and others don’t, and informs how you can best train to dominate your weight class too. As we’ve seen in the previous two videos, it’s speed that kills! However, [...]

Exactly Why A Big fighter Isn’t Always Stronger2022-08-05T12:51:50+01:00

Delayed Onset Muscle Soreness – Everything Fighters Need To Know

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 [...]

Delayed Onset Muscle Soreness – Everything Fighters Need To Know2022-06-04T18:34:11+01:00

Lower Body Activation Exercise For Fighter’s Strength And Conditioning

Why a lower body activation exercise for fighter's strength and conditioning? Activating the right muscles to efficiently create movement patterns in both strength and conditioning, and a fighter’s technical skill training makes a huge difference to your movement economy and ultimate strength and power levels. And many fighters struggle to “feel” the difference between [...]

Lower Body Activation Exercise For Fighter’s Strength And Conditioning2022-05-30T19:02:24+01:00

The Best Reaction Time Training For Fighters

There are a ton of different reaction time training methods and an ever-increasing crop of reaction training devices… And for fighters, they’re NOT all created equal. Some methods really only function as warm-up or movement activities, whereas others can develop Saenchai-like reflexes in the ring! [...]

The Best Reaction Time Training For Fighters2022-08-29T13:07:25+01:00

Muay Thai Superman Slam Exercise

Tune-up your Muay Thai Superman punch or elbow with this Med Ball Jump Slam exercise! Not only is this a great explosive hip extension and core anti-extension exercise, but it’s a fantastic way to teach timing and awareness of body position during jumping strikes. Seriously great for amping up your flying Superman elbow! This [...]

Muay Thai Superman Slam Exercise2022-05-16T12:33:14+01:00

Muay Thai Fighters Switch Step Tutorial – For Coaches & Students

A complete fighters switch step tutorial, including technical drill breakdowns to optimise power through timing and foot placement. Some fighters struggle to find the correct movement pattern for an effective switch step, and coaches can struggle to teach this to students that 'don't get it'. This fighters switch step tutorial video looks at building [...]

Muay Thai Fighters Switch Step Tutorial – For Coaches & Students2022-05-16T13:07:44+01:00

Fighters Push Up Variation for Muay Thai Clinch Escape

Fighters push ups aren't typically considered to enhance the clinch! Most fighters view push ups only as a punch-specific exercise, but programmed in your training correctly, it can make a serious difference to your Muay Thai clinch escape too. And being a bodyweight exercise, specific [...]

Fighters Push Up Variation for Muay Thai Clinch Escape2022-04-01T15:00:35+01:00

Two Unexpected, Game Changing Tennis Ball Exercises For Fighting!

I'm not going to opt for the more obvious reaction or hand eye coordination drills, catching, avoiding, throwing or punching tennis balls. Instead, I’m going to share two strength and conditioning exercises for fighters using a tennis ball... Both of which directly contribute to two key factors that heavily influence [...]

Two Unexpected, Game Changing Tennis Ball Exercises For Fighting!2022-03-22T11:51:20+00:00
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