Best Kettlebell Exercises For Muay Thai, MMA and All Combat Sports!

Top 5 Kettle Bell Exercises For Explosive Strength and Conditioning

Perform the best kettlebell exercises like the kettlebell clean and press, kettlebell snatch and kettlebell swing to drastically increase your power, stamina and explosive strength in your muay thai or MMA training!

I’ve been doing kettlebell training and exercises for years now and have noticed major changes in the power of my punches, kicks, knees and elbows. My core and overall strength is the best it’s been largely because I do the best kettlebell exercises and workouts for explosive strength and conditioning.

Whether your into muay thai, mma, boxing or wrestling, you will take your fight game to the next level by implementing explosive kettle bell exercises to your workout routine!

Top 5 Best Kettlebell Exercisesbest kettlebell exercises for muay thai and mma strength explosive conditioning

#1. Kettle bell high pull

I love this kettle bell exercise because not only is it an explosive movement  but it’s very similar to throwing a...
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The Best Muay Thai Workout Routine

Intense, Hard, Traditional Muay Thai Workout Plan

Almost all muay thai gyms in Thailand run basically the same type of muay thai workout routines because it’s intense, hard and focuses on the all the important aspects of muay thai that you should be working on day in and day out!

This type of muay thai training routine is used by some of the best muay thai fighters in Thailand and all around the world!

When I was in Thailand, it was pretty set in stone what my muay thai training routine would consist of:

  • Skipping Rope
  • Running
  • Shadowboxing
  • Thai pad work
  • Heavy bag training
  • Clinch work
  • Sparring
  • Ab Work
  • Stretching
  • Meditation

Scroll down for a breakdown and descriptions of the best traditional muay thai workout routine!

Traditional Muay Thai Workout Routine:

Everyday in Thailand my training program is basically this type of workout:

  • Group run – 2-4 miles
  • Skip Rope – 3 rounds
  • Shadow Box – 2 rounds
  • Pad Work or Sparring...
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Strength and Conditioning Workout Program For Muay Thai

My Personal Strength and Conditioning Routine For Muay Thai Training

strength and conditioning workout for muay thai

Strength and conditioning for Muay Thai can be a tricky bitch sometimes.

I don’t know about you, but I get overwhelmed with the amount of choices I have when it comes to strength and conditioning.

Should I use kettlebells? 

Or should I focus more on Olympic lifts? What about body weight circuits? 

Should I be doing interval sprints or are long distance runs better? 

Is Crossfit a good form of strength and conditioning?

What if I did plyometrics?

See what I mean? My brain hurts just thinking about the different forms of exercises and the various ways of structuring a proper strength and conditioning routine for Muay Thai.

Fortunately, there are guys like Don Heatrick who geek-out about this kind of stuff. All of Don’s posts on strength and conditioning for Muay Thai are top quality and always provide me with useful, practical information and exercises to implement into my...

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Heavy Bag Workouts & Training Tips For Muay Thai

The Best Muay Thai Workouts, Combos and Drills For The Heavy Bag

buakaw heavy bag training drills and workouts

Doing intense, focused heavy bag workouts for Muay Thai is easily one of the most overlooked and under utilized aspects of training.

If used properly, the heavy bag is a super effective piece of training equipment for improving your cardio, power, speed, technique, focus, and movement.

All Muay Thai fighters should incorporate heavy bag training into their overall strength and conditioning workouts on a regular basis in order to improve overall fitness as well as striking skills.

Routinely using the heavy bag is something that I find most fighters don’t do enough of. And for the fighters that do use the heavy bag, they are usually making these common mistakes and end up not using it to it’s fullest potential and getting maximum results.

These are 5 of the most common mistakes that most Muay Thai fighters make while hitting the heavy bag. Fortunately there are ways to fix and avoid these...

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Fight Week Diet & Nutrition For Muay Thai

Muay Thai Fighter Diet, Nutrition, and Weight Cutting Plan

By James Bee – JBFS

The following post is by James Bee who works with professional Muay Thai fighters as nutritional coach.

muay thai diet and nutrition weight cutting meal plan and tips

I get a lot of emails from people asking questions about what to eat and drink during fight week preparation. So I felt it was necessary to write some advice answering these important questions about Muay Thai diet and nutrition to help optimize performance for your big week. If you’re cutting weight, there is some essential weight cutting tips in this post to help reach that goal too, so keep reading.

Below you’ll find a breakdown of the important macronutrients like proteins, fats and carbohydrates. I’ve also added 2 different meal plan strategies, one plan is for fighters who are weight cutting and one is for maintaining weight. I’ll talk about water intake, important supplements, and sauna strategy for shedding those last couple kgs...

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10 Basic Muay Thai Combos For Beginners

Best Muay Thai Combinations For Beginners

10 Basic Muay Thai combinations.

Wait? Isn’t this quantity over quality? Well, that depends on how you look at it.

Quantity is an often overlooked component of training. The focus on quality is often at the forefront of everyone’s vision. It makes sense, because by attempting to spread yourself across you will be spreading yourself thin, thus proving the inferiority of quantity. 

In what world, then, would it be sane to suggest that quantity rule over quality?

In one where mistakes can be made.

Training can often get stale when all you do is sharpen your own tools. When one is preparing for a fight, any mistake in training can be costly and throw off the entire training camp, the margins of error are thin. No room for no lollygagging up in this.

What about when you’re not training for a fight? That’s when the fun begins.

When you’re training for fun and to develop skills, that’s when you can...

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Best Bodyweight Workout Routines, Exercises and Circuits for Muay Thai

Best Bodyweight Workout Routines, Exercises and Circuits for Muay Thai 

The Truth About Bodyweight Training for Muay Thai - By Funk Roberts

best bodyweight exercises and circuits for muay thai

Can you really improve your overall strength and conditioning by doing an intense bodyweight workout routine?

I can remember when I started to train for my Muay Thai fight in Thailand back in 2010.  Before I stared I was 195lbs and training with weights, kettlebells, sandbags, etc. But when my Kru told me I was going to fight at 175lbs and that I had to stop using weights, I was a bit reluctant and scared at first but I had a task and goal set so it was time to adjust my training.

I sculpted my body using mostly weight prior to this and I felt that strictly using bodyweight exercises over the next 8 months was going to kill everything I had worked hard for… or so I thought!

I started implementing the best bodyweight exercises to create intense bodyweight workouts and circuits to help with endurance,...

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5×5 Circuit Workout for Strength and Endurance

A Complete Workout To Build Both Your Power and Cardio 

To be a complete badass, you need to be performing solid workouts that will target power, strength, muscular endurance, cardio, abs and core, explosiveness, and mental toughness. Sound tough? Too bad. Time to work your ass off!

Welcome to The Funk and Flex MMA 5×5 Station Circuit – By Funk Roberts

This strength and conditioning workout is ideal for fighters, but also anyone looking for all-round fitness. If you want to be ready for anything life throws at you, this is your workout. That’s why this method of training is also ideal for those in the military.

This circuit is called the 5×5 Station Circuit because it involves making your way through five stations, in five minutes each. Pretty simple. At each station, you go through the listed exercises one after the other. You keep performing these exercises in rotation for five minutes, and then you move on to the next station.


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How To Improve Your Flexibility For Muay Thai

 The 3D Flexibility System – It’s Not JUST Stretching

muay thai flexibility program

One of the common misconceptions when it comes to flexibility is that to make flexibility gains, you need to lengthen muscle tissue and do a ton of static stretching.

While this makes sense, I’ve recently learned from my buddy Eric that static stretching is just 1 factor of 9.

That’s right – there are actually NINE factors that affect your flexibility, so if you don’t address the ones that are actually keeping you tight, you won’t make any gains. That’s why many people stretch and stretch and stretch but NEVER make any real gains in their flexibility.

You would think I’d be super flexible by now since I’ve been doing a variety of stretching routines at the end of my Muay Thai training sessions and I’ve been doing yoga for a little over 3 years now… wrong!

Yes, I have definitely improved my flexibility, but not at the pace I was hoping for.


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How To Watch a Muay Thai Fight: The not-so obvious rules.

The Confusing Rules of Muay Thai in Thailand 

This article is an attempt to try to explain the rules to watching a Muay Thai match.  Now this is a feat that is quite more complicated than you would expect due to the evolution of rules which may, or may not be dictated by the current state of gambling in Thailand.

Let’s start with the basics:

  • A Muay Thai match consists of 5×3 min rounds with a 2 min rest in between rounds
    muay thai fight rules kick for kick in thailand
  • Each round is scored with a total of 10 points, which is accumulated for the total of 5 rounds to equal 50 points, unlike boxing where it’s scored in individual rounds.
  • Points are scored according to clean strikes; punches, kicks, elbows, knees and sweeps.  Kicks, elbows, knees, sweeps, and a dominant clinch score more points than a clean punch, unless the punch results in a knockdown or does visible damage.
  • When locked up in the clinch both fighters will battle for the dominant position.  When knees are executed in the...
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