Muay Thai Bodyweight Strength Workout

Body Weight Circuit to Build Full-Body Strength

Body weight training is the best measure of your pound-for-pound strength.

Georges St. Pierre, one of the greatest MMA fighters of all time, uses Olympic weightlifting, track and field, and gymnastics to prepare for his fights.

St. Pierre and his legendary coach Firas Zihabi both believe that gymnasts are the strongest and best athletes in the world. And what weights do gymnasts use? Their bodies.

Today, Sean Fagan will show you a body weight workout designed to build full-body strength, just like a gymnast. And because you are only using your body weight, the difficulty of the exercises determines your pound-for-pound strength. The easier the exercise, the stronger you are, pound for pound. Now, let’s build that strength.


Perform each exercise pair in back-to-back sets.

Set #1

  • 5 x 5 one-arm push-ups (or wide grip)
  • 10-second break
  • 5 x 5 fast, half-ROM explosive push-ups

Set #2

  • 5 x 5 assisted one-arm pull-ups
  • 10-second break
  • 5 fast, half-ROM explosive push-ups

Set #3

  • 5 x 1-minute wall squat
  • 10-second break
  • 5 x 30 half/full ROM squats

If Sean Fagan, a Muay Thai champion, and Georges St. Pierre, a former UFC champion, both use body weight workouts in their training, there must be some validity to it. You’ve tried the workout for yourself, you put in the sweat, you feel the soreness — and you will feel the strength.

Besides being able to train with your body weight anywhere, it is extremely difficult to get injured doing body weight training. Because of this, you can kick up the intensity. If you liked the above workout, try these:

A Muay Thai champion’s Bodyweight Workout: This is a high-intensity body weight workout that will incorporate the movements of Muay Thai so that you can build your Muay Thai skills while building your body.

Intense Home Ab Workout For Fighters: Fighters need to be able to take punches, but they don’t want their conditioning to interfere with any of their technical training. They simply want a complement. This ab workout does it, and it does it in 7 minutes.

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