Dynamic Warmup Routines For Muay Thai Training

MY #1 WAY TO KEEP WARMUPS FUN, ENGAGING & EFFECTIVE

By Sean Fagan

Before each and every training session, I do almost the same exact pre-workout routine. It involves foam rolling, skipping rope, dynamic movements, and some light static stretches.

I find that performing this dynamic warm-up routine before banging the heavy bag or doing any other type of Muay Thai training helps me get prepared in more ways than one.

Probably the most obvious benefit of having this pre-workout warmup is that it gets my body prepared for a hard training session. My muscles loosen up, the blood starts flowing through my veins, and the important areas of my body are ready to put in some work.

Besides being physically prepared to train, having my pre-workout routine gets me mentally focused and in the zone. This short 15-minute session gives me the right amount of time I need in order to get my mind zoned in on what I want to accomplish during my Muay Thai...

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Strength and Conditioning Workout Program For Muay Thai

MY PERSONAL STRENGTH & CONDITIONING ROUTINE FOR MUAY THAI TRAINING

By Sean Fagan

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...

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The Best Muay Thai Workout Routine

INTENSE, HARD, TRADITIONAL MUAY THAI WORKOUT PLAN

By Sean Fagan

Almost all Muay Thai gyms in Thailand run basically the same type of 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  training routine is used by some of the best  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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Post-Workout Stretching Routine For Muay Thai

My 15-Minute Post-Training Stretching Routine

Stretching is a crucial aspect of Muay Thai training that many people overlook. Without any type of flexibility, it can be very difficult to perform head kicks (and even body kicks sometimes too). Not to mention, lack of flexibility can also cause serious issues in the body including lower back pain and knee problems.

With that being said, here is the post-workout stretching routine that I do after almost every one of my training sessions. Give it a try and let me know what you think!

15-Minute Stretching Routine For Muay Thai

Like I mention in the video, although stretching is important, it’s still only 1 of 9 aspects of flexibility. And I’m not gonna lie, I’m pretty naive when it comes to flexibility and although I’ve been doing yoga for 3+ years and stretching routinely, I still haven’t even come close to getting the results I want.

muay thai stretching programIt wasn’t until recently an online buddy of mine,...

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Kettlebell Workout for Muay Thai Fighters

Muay Thai Workout For Explosive Power and Optimal Strength

kettlebells for muay thai fightersIf you’re like most nak muay, you have limited time to work on strength and conditioning for your muay thai. Fortunately, doing a kettlebell workout can yield amazing benefits for muay thai fighters in a relatively short amount of time. Not only that, but training with kettlebells will also dramatically improve your explosive power, muscular endurance, balance, coordination, overall strength and cardio.

Movements patterns done with kettlebell training can be very similar to the movements used in muay thai. Whether you’re punching, kicking, knees or clinching, all of those movements use the same biomechanics that you will use in the Kettlebell For Fighters Program.

Obviously as a fighter, you’re going to want to generate explosive strikes to dominate your next fight. The ballistic movements of kettlebells will help you develop that explosive strength and will give you more full-body power than most...

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