How To Increase Punching Speed Using The Right Weight Gloves

Training in heavier gloves has long been thought to improve strength and therefore punching speed – once you return to regular weight gloves. Others swear by shadow boxing with dumbbells and resistance bands also feature highly in the list of exercises used to increase punch speed. Having been asked about adding resistance to punching [...]

Body Fat Percentage, Not Body Weight

As a Muay Thai and strength and conditioning coach, you may expect that I'm focused on body weight goals for my clients. But I'm not. I really don't care what you weigh. Apart from making weight for a fight, scales aren't a big player in my assessment of your progress. Too much is made [...]

Muay Thai Strength & Conditioning Periodisation (Planning)

Following the Muay Thai Guy Podcast, I've been getting lots of questions regarding my approach to periodisation for Muay Thai. So as I've just set up my new 'green screen', I thought I'd shed some more light on this subject via the medium of video. Yeh, I know, boys and their toys! "How can I [...]

Plyo’s Before Muay Thai Skill Training? — Activation vs Fatigue

Can I use Plyo's before Muay Thai skill training? This short video explains the relationship between activation and fatigue, and how it relates to strength/power movements preceding Muay Thai technical and tactical training. Triggered by a question on my Aerobic Plyometric Routine post, I felt the topic of post activation potentiation (PAP) needed to [...]

MUAY THAI POWER ENDURANCE FINISHER

This weeks post is in response to a request from one of the coaches I've done a seminar for. He's after a finisher to stick on the end of his Muay Thai training sessions. Ok, so here's the brief: 10 - 15 mins in duration to go on the end of 2 or 3 Thai [...]

Short Term vs Long Term & Resisting the Marshmallow

Attitude is everything, it separates those that achieve from those that just don't. Everything is moving at an ever increasing rate and instant gratification is generally expected. But some things can't be rushed. Physiology is one of those things. It's nature, and you can't rush nature without some sort of trade-off, some sort of [...]

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 [...]

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 [...]

The Bigger Picture – Can You See What I See?

I use a lot of analogies when I'm coaching. I try to pick a common reference that the client or athlete has experience of, and lever this to help them quickly grasp whatever I'm trying to get across. I'm going to attempt the same in this post. My analogies only work if you have a frame [...]

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 [...]

Testing Fighter’s Anaerobic Fatigue & Power

Here's a simple but highly effective test you can conduct on a rowing machine to determine your maximum average power, anaerobic fatigue and anaerobic capacity – a very useful gauge for Thai boxers. The result of this modified Wingate rowing test can not only be used to track your personal fitness progress and the effectiveness [...]

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 [...]

‘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 [...]

By | 2017-04-13T20:10:33+00:00 January 26th, 2014|Potentiation, Power, Programme Design, Video Post, Written Post|0 Comments

Muay Thai Metabolic Workout Video

This video post details the Muay Thai metabolic workout example described in the Muay Thai Metabolic Training article.   If you missed it, make sure you also read this article so that you understand how to structure your own workouts.

Strength & Power… What’s the Difference?

In this video I explain the difference between strength and power, and what this means specifically to Thai boxers. Do you have any questions? If so please let me know in the comments below and I'll answer them in my next article. Missed the previous video? You can view it here.   [...]

By | 2017-04-28T10:06:47+00:00 October 7th, 2013|Periodisation, Power, recommended, Specificity, Strength, Video Post|3 Comments

Strength & Conditioning Theory for Muay Thai

The video below introduces my strength and conditioning theory for Muay Thai seminar, and shares some info regarding strength and power training for athletic performance - not to be confused with bodybuilding! During the seminar, many myths will be busted — THIS WILL CHANGE THE WAY YOU TRAIN. ...why do those video thumbnails always catch [...]

MuayThai Jeckyll & Hyde Paradox

Back in 2007, while competing in the WMF World Amateur Muay Thai Championships in Bangkok, I had the privilege to talk with UK Thai Boxing legend, Ronnie Green, regarding the spirit of MuayThai and the nature of those that fight. Ronnie explained how fighting in Thailand allows you not only to experience Muay Thai [...]

Single Leg Exercise Progressions

The emphasis on unilateral or single leg exercise is beginning to take hold in strength and conditioning circles. In reality most sports depend on producing strength, power and stability on one leg — with the exception of rowers, power lifters and Olympic lifters who compete bilaterally using both legs. Thai boxers of course spend a [...]

Building Clinch Strength Using Alternate-side Pull-ups

When selecting exercises for your programme you should build from more general movements to more sport specific exercises. Alternate-side pull-ups are an example of a more Muay Thai clinch specific version of the general pull-up exercise. Performance points: Hang with your arms at full extension Draw your elbow into the side of the body [...]

Outuflow Muay Thai Activation Exercises

This weekend I was privileged to meet Will Chung when attending his Tacfit MMA workshop. To say he's had a profound effect on me would be an understatement. Will is not only an renowned martial artist and coach, but really knows movement. His approach is one of a universal practicality - it doesn't matter [...]