4-Week Muay Thai At-Home Workout Program [LOCKDOWN]


Not being able to access a gym sucks. However, that should not prevent you from still improving your Muay Thai skills.

Today, we will be going over how to improve one of the most important skills in Muay Thai and the foundation of everything: you

What you are capable of in Muay Thai is dependent on what your body is capable of. It is not just dependent on what techniques you know, though there is that.

Want to be able to confuse your opponents with body kicks and head kicks? You need the flexibility to be able to do so.

Want to be able to hop around your opponents like Saenchai or Lomachenko? You need strong legs and strong balance.

Want to be able to swarm your opponents and completely overwhelm them with an unending volume of strikes from the opening bell to the final horn? You need to work on your cardio

It is easy to underestimate your physical attributes and think that you’re stuck with what you’ve got, but that is not the case! For example, one of the biggest myths is that those born with mostly slow-twitch muscle fibers are stuck with them. Meaning that if you’re the type who’s not particularly explosive at all, you’re going to be stuck like that forever. You might be a good volume fighter but you’re never going to be explosive.

That is not true. We know now that muscle fiber types can change with training and that it is possible for slow-twitch muscle fibers to become fast-twitch with the proper training.

Now that we know that what your body is capable of is not set in stone but rather based on what you do with your body, let’s tell you what you should do with your body and I shall elaborate further on what you should work on. 

4-Week Muay Thai At-Home Workout Program [LOCKDOWN]


I’d like to take the time in this article to emphasize just one aspect of your physical training. It is one of the most and one of the most neglected aspects of physical training: mobility.

It’s far sexier and a lot more fun to lift heavy weights and do things like roadwork as opposed to boring ol’ stretching. However, stretching, foam rolling (see right), and corrective exercises of all kinds are all some of the most important things you can do for your body because they bring balance

Even in a combat sport, 95% of your injuries are preventable; these injuries occur because the body is not balanced. If certain muscles in your leg are far more dominant than the others, that can cause instability in your ankle, knee, and hip, which could then lead to an injury.

Such imbalances also prohibit performance of certain Muay Thai techniques or just exercises in general.

If you’re performing a deadlift and have weak quads, your hips will shoot up early, leading your back to arch dangerously and unnecessarily as you’re pulling the weight. Too much weight is put on your back where it isn’t supposed to be, which leads to an injury. Even if you know that your technique is wrong, your body will still force you into those bad positions. 

This is why it is crucial to work on your mobility through stretching, foam rolling, and corrective exercises. You will not only improve the technique of all the Muay Thai tools you already have in your arsenal but you will also improve the overall amount of techniques you are capable of adding into your arsenal.

Think about it this way. How many more dimensions would be added to your kicking technique if you had full range of motion for your legs and hips? How much more efficient and effective could your movement be if you were capable of being perfectly balanced in all manner of positions?

Just imagine to yourself what it would be like if a dancer or a gymnast were doing Muay Thai. You can have that same level of mobility. 

To sum everything up, even if you do not have access to a gym, there are still plenty of ways to improve your Muay Thai skills because there are still plenty of ways to improve the vehicle for Muay Thai that is your body. The potential of your body determines the potential of your Muay Thai. And we know that our bodies all have a lot of potential.

What we have to do now is work towards that potential . With the workouts and exercises that Sean provides, you can do exactly that and truly take your Muay Thai skills to the next level. 

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