Testing Muay Thai Anaerobic Power, Capacity and Fatigue Using VBT

Testing is motivating. It tells you if you’re good or bad, and if you’re training is making you better. But testing “better” only means you’re getting better at Muay Thai if the test has carry over, if it’s sport specific enough. I use a modified Wingate rowing test in my online strength and conditioning [...]

Testing Muay Thai Anaerobic Power, Capacity and Fatigue Using VBT2019-04-22T21:48:54+01:00

Are You Wasting Opportunities Your Opponent Isn’t?

Coach says, “Today is a low intensity day.” – The fighter’s body language slumps. But… by the end of the session, the fighter gets it. He’s come away with a list of things to work on, that’ll make him a better fighting athlete, and some cures for the reoccurring niggles that seem to [...]

Are You Wasting Opportunities Your Opponent Isn’t?2019-04-22T21:13:49+01:00

Hamstring Cramps – What To Do About It

Hamstring cramps at night, cramps while sitting, or during training can send you into a writhing, screaming heap on the floor. And if it keeps happening, there's something wrong. Here are some ideas that can save you some grief, and potentially a torn muscle. To be honest, the exact cause of muscle cramping is largely [...]

Hamstring Cramps – What To Do About It2019-05-05T17:18:43+01:00

A Sneaky Muscle Imbalance

My sports massage therapist Jacqui Sinclair pointed out I've a muscle imbalance in my back. Are you thinking this doesn't apply to you? Guess again — it's a sneaky muscle imbalance! Although I use a well balanced strength and conditioning training programme, I failed to account for some innocuous postural activities. In this video I explain why [...]

A Sneaky Muscle Imbalance2019-05-05T17:18:27+01:00

Frequent Fight Strength and Conditioning Tips

It’s not uncommon to have periods where you’re fighting very frequently, which can obviously throw your planned strength and conditioning training into a bit of a spin. Although the very best improvements in athletic performance are built using the periodised strength and conditioning program, there are times when the ideal program this isn’t practical. [...]

Frequent Fight Strength and Conditioning Tips2019-04-22T20:20:20+01:00

VALGUS KNEES: CORRECTIVE EXERCISES IF YOUR KNEES BUCKLE IN

In a previous article for Muay Thai Scholar, I discussed using strength and conditioning training to discover how your body fails, and working on these weak links – we’ve all got them! I illustrated with the example of valgus collapse of the knee, where the knee buckles inward under load... And this is pretty [...]

VALGUS KNEES: CORRECTIVE EXERCISES IF YOUR KNEES BUCKLE IN2019-05-05T19:24:26+01:00

Programming Single Leg Exercises For Muay Thai

I've had a lot of questions regarding how best to introduce single leg exercises into strength training sessions, so I thought I'd share with you an overview of my approach to incorporating single leg training for athletes in my Muay Thai strength programmes. Muay Thai Specificity In later, more Muay Thai specific training blocks, I [...]

Programming Single Leg Exercises For Muay Thai2019-04-22T19:40:30+01:00

More Muay Thai Clinch Strength

To add further to Sean Fagan's recent release of his  Clinch King training video series, here are some more complimentary exercises to boost your clinch strength. If you missed my first few exercises, and my explanation of what clinch strength is and isn't, check out part 1 here. In the last post I said: "... clinch strength [...]

More Muay Thai Clinch Strength2019-04-22T19:10:21+01:00

Muay Thai Clinch Strength

Of all the Muay Thai tactics, the clinch demands the most raw strength. If you layout all Thai boxing techniques on the force-velocity curve, you'll have clinchwork at one end (strength) and punches at the other (speed). To coincide with Sean Fagan's recent release of his  Clinch King training video series (which is well worth a serious [...]

Muay Thai Clinch Strength2019-04-22T19:09:06+01:00

Pakorn Muay Thai Strength & Conditioning

Having just watched current Lumpinee Champion, Pakorn, win the Yokkao -63.5kg World Title at the Yokkao 11 event in Bolton, England, I thought I'd share a closer look at one of the pre-event promotional videos released by Yokkao. The video shows Pakorn undertaking strength and conditioning training at CrossFit BK in Bangkok, in preparation [...]

Pakorn Muay Thai Strength & Conditioning2019-04-22T19:07:16+01:00

Power – Strength – Fat Loss Routine

Do you want to increase strength and power, while torching body fat too? Here's a two-sessions per week programme (used on non-consecutive days) that not only improves body composition, but also builds athletic ability. Each session consists of two circuits; firstly a short plyometric power circuit (speed), and secondly a power (speed-strength) and strength-endurance [...]

Power – Strength – Fat Loss Routine2019-04-22T18:58:39+01:00

Gym Mobility Exercises For Muay Thai

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 [...]

Gym Mobility Exercises For Muay Thai2019-05-05T17:08:19+01:00

GYM SESSION DENSITY

How can a fighter best structure weight training sessions to be the most productive in the shortest space of time? We're a twitchy bunch with a strong work ethic and rest periods are generally not respected. However, it takes a relatively long time for the neuromuscular system to recover between strength and power exercise [...]

GYM SESSION DENSITY2019-05-05T17:06:42+01:00

‘Stiff-ankling’ Plyometric Video for Muay Thai Power

Following the Aerobic Plyometric Routine post, I've been asked to elaborate on just what 'stiff-ankling' is. So I've taken the opportunity to put together a short demonstration video and explained below just how this makes you explosive. Stiff-ankling is a plyometric drill to develop reactive power primarily in the calves and achilles tendon (the [...]

‘Stiff-ankling’ Plyometric Video for Muay Thai Power2019-04-22T18:16:15+01:00

The 12-days of Christmas Progressive Workout

[Singing] "On the first day of Christmas, Don Heatrick gave to me..." Here's a daily progressive workout for you to try for the next twelve days. Each day I'll be adding another bodyweight exercise, with one more rep. On day 1, Christmas day, you perform one pistol squat (per leg). On day 2, Boxing [...]

The 12-days of Christmas Progressive Workout2019-04-22T18:11:06+01:00

Short Notice Weight Training Program PART 3

The fuse has been lit, it's the final week of fight preparation. Sessions are now short and intense  to peak for the fight at the end of the week and we shift our focus to power-endurance. During this final phase, your energy systems are going to go anaerobic-lactic. You will fatigue, slow down – [...]

Short Notice Weight Training Program PART 32019-04-22T18:03:12+01:00

Short Notice Weight Training Program PART 2

Now for week two of the accelerated 3-week weight training program to peak for a short notice Muay Thai fight. In week 1, we introduced power movements both at the speed end of the scale with plyometric box jumps and lighter medicine ball work, and the heavier, slower end of the force-velocity curve with [...]

Short Notice Weight Training Program PART 22019-04-22T17:59:09+01:00

Weight Training Programming & Fighting at Short Notice

You know the drill, you're between fights and focusing your weight training and Muay Thai training to be better than ever for your next outing. You've put together a solid block of strength training and have seen real results from this directed, periodised approach. But now a fight has come up in just three-weeks [...]

Weight Training Programming & Fighting at Short Notice2019-04-22T17:58:28+01:00