If your strength training for Muay Thai leaves you showing up to sparring with dead legs, you're not alone. Heavy squats. Deadlifts. All the lifts you've been told will make you a better fighter. Then you show up moving [...]
Most fighters over 30 make the same backwards mistake with powertraining when time gets tight—they default to more cardio, thinking it's "safer" or more functional. The research says they're completely wrong. Here's what I discovered when I got stronger [...]
Can’t do pull ups yet? Or maybe there’s just no pull up bar in sight when it’s time to train? Either way, you don’t have to miss out on strengthening the key muscles for pulling power with this pull [...]
If you’re looking for a way to build plyometric power and core stability but don’t have access to a medicine ball throw setup, the Bear Plank Lateral Bounce is the perfect solution. This exercise simulates the rapid, dynamic core [...]
Think you’ve got a strong core? The Bear Plank Bird Dog is here to test it. This “evil” core exercise combines the bird dog and bear plank to create an anti-rotation challenge like no other. It’s the perfect training [...]
Sit Ups aren’t a core strength exercise. Most fighters don’t realize they’re training muscular endurance instead of true core strength. It’s a crucial distinction, and one your training must respect if you’re serious about developing the kind of core [...]
Looking to boost your speed without all the fancy gear? Pogos are your answer. No hurdles, agility ladders, or kit—just you and the floor. This powerful plyometric move taps into the fast stretch-shortening cycle of your calves and Achilles [...]
Join me in this video coaching session as I share a series of Muay Thai pad work drills using a concept I call “Observation Clusters”. I'll guide you through advanced techniques designed to sharpen your combat skills and enhance [...]
Muay Thai head movement is subtle... Want to get better at slipping punches and angling off attacks? In this video, I break down my go-to combo for drilling evasive Muay Thai head movement - the classic 1-2-3 of jab, [...]
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 [...]
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 [...]
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 [...]
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 [...]
Gyms around the world are either reopening or preparing to reopen very soon. It’s great news, but the reality of just what we’re going back to bears some thought. In order to reopen safely, gyms [...]
Your cardio conditioning can either maintain fitness, or develop fitness... It can encourage poor movement mechanics, or promote sound movement and stability. Done well, progressive shuttle run training does both. I encourage you to improve how you [...]
When you’re stuck at home without something to hang and pull from, you need a way to train that musculature on the upper back to retain strength and stability… Too much pushing will mess up [...]
Once you are tired of just “working out” (spinning your wheels), start TRAINING instead. When you’re training, you’re progressively working toward a specific purpose... And that purpose is far more targeted than “stay in shape” [...]
I’m often asked for a genuine training program for Thai boxers that don’t have access to any gym equipment – something to supplement the typical training regimen in Thailand... So I set about the following program design brief... Produce [...]
Following discussions with my face to face clients this last week, and now the Coronavirus has been confirmed as pandemic by World Health Organization, I’ve been considering my personal obligation to those I train. Although [...]
As a guest on the Muay Thai Guys Podcast, one question Paul Banasiak asked me was… “A lot of people have a lot of hip flexor issues – those were a lot of questions that [...]
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