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 [...]
Every Muay Thai fighter hits a point where adding more weight just isn’t an option and exercise progression becomes challenging. Whether you’re working with bodyweight exercises or a limited setup, it might feel like progress is out of reach. [...]
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 [...]
When it comes to calisthenics vs weight training, which is better for fighters? In today’s video, we’re exploring both. Calisthenics offers great benefits for mastering body control, stability, and movement patterns, making it ideal for fighters just starting out [...]
Struggling to find the perfect micro loading weight increments for your dumbbell workouts? Forget about expensive fractional plates and discover a game-changing trick to fine-tune your progressive overload and hit your target loads with precision. No more struggling with [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
When Muay Thai isn’t an option, many fighters worry they’ll lose their edge. But limited or no Muay Thai training doesn’t mean you can’t keep building. In fact, it’s an opportunity to double down on other athletic qualities—strength, speed, [...]
In this episode, the Secret To Unstoppable Muay Thai Mojo! And I’ll start with a very short story… As the sun began to rise this morning, it was chilly, but [...]
For many fighters, bodyweight training only serves as muscular endurance training – multiple rounds of upward of 10 reps per exercise. This approach develops endurance, or “conditioning”. It doesn’t touch the neuromuscular system that’s developed [...]
As promised, here’s the first area of soft tissue work that you can do at home using a tennis ball, or similar. I’ve started at the ground, with the foot, because not only is a tennis [...]
Here's a follow up answering to a couple of questions that came up from the first video on push up technique for fighters… "I feel so much weaker when I stop flaring out my elbows when [...]
One of the kings of bodyweight exercise, the push up, is often practiced with poor form. Form that translates into your straight punches, particularly as you get tired. Fighters know that rotating the fist too [...]
Today, are you heading out predominantly for a Training session, a Practice session, or a Spoiling session? Let me explain what I mean by these... Training - moves you forward, it’s progressive, uses developmental loads [...]
Like many others, I used to believe that hard training left your immune system temporarily at a deficit, leaving an “open window” where you're more likely to pick up an infection. Lots of previous research assumed this, and that’s [...]
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