A strength and conditioning coach working with fighters isn’t there to add more work. The role is to engineer clarity when training variables start colliding. Muay Thai athletes don’t struggle because they lack effort. They struggle because performance testing [...]
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 [...]
Most fighters believe that every session, they must train harder to win. You don’t. Both older and younger fighters alike should take three steps forward, then one step back. Rinse and repeat for infinity! I was on a call [...]
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 [...]
If you're serious about dominating the Muay Thai clinch, you've got to go beyond random training and focus on what truly moves the needle. Too often, fighters add bits and pieces of technique or strength work here and there, [...]
Muay Thai sport specific training has it's place. But there are hidden risks. Many fighters don't realise there's a tipping point where more sport-specific training stops helping and starts increasing overuse injury risk instead. The more training hours you [...]
Don't underestimate the importance of discipline in strength and conditioning. It's all too easy to become distracted by what's shiny and new, only to shortcut progress by playing your ace too early... Or, to charge headlong into overuse injury [...]
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 [...]
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 [...]
To become a faster, more explosive fighter you must first become stronger – produce more force. If you can create more force, you can accelerate quicker, hit at higher velocity and do more damage. That’s the mechanics, but we’re [...]
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 [...]
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 [...]
Another nice balance of questions between movement skill, resistance (strength, power, speed) training, and energy systems cardio (endurance) conditioning in this Q&A episode. In this second episode of the [...]
Some big questions this week! In this episode of the Q&A I'm asked... What is better for the longterm progression and why? MAS or Main Conditioning from Heavy Hitters? [...]
I said, "Ask me anything." Well I asked for it! While getting to grips with the Instagram Live format, in this first episode of the Q&A I'm asked... 1. Why don't you [...]
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 [...]
One Championship has been doing a great job of showcasing not only the fighters, but some of the behind the scenes training footage as well. And I'm often asked to comment on some of the exercises that have [...]
Naresuan the Great Shrine, Ayutthaya My first trip to Thailand was back in 2000, organised by Ajarn Tony Moore though the British Thai Boxing Council. The trip was an eye-opener in every sense [...]
The Heiden and Stick exercise is an important progression in a Thai boxers speed and plyometric training. It targets sideways, lateral movement, involving adductors and glute medius muscles at the hip to control the knee, and multiple muscle [...]
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