Intense 7-Minute Ab Workout For Fighters

HOW TO BUILD A FUNCTIONAL CORE FOR FIGHTING

By Evan Lee

I enjoy multi-purposed tools, especially in fighting. These 'swiss army knife techniques' tend to find themselves fitting into cracks that are too tight for other tools.

It ought not come as a surprise then that I find enjoyment in developing core muscles. Developed proper, they look nice, aid in movement, act as a great natural body armor, and, thus, all our bases are covered.  Actually...not quite.

Picking one trait to develop is easy, for instance: getting a 6-pack. Diet properly and the fat will melt like polar ice caps and the 6-packs will rise to sea level. But what good are looks if they do not function? We're going to try to piece this puzzle together and have you reap all the good fruits it has to bear.

3 Muay Thai Counters | How To Catch and Counter The Body Kick

A strong core isn't just about a strong core, it's about the entire body (we're talking stuff like harder shins, bigger forearms and...

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How To Increase Punching Power For Muay Thai

The Best Exercises & Workouts To Develop KO Power In Your Hands

Want to increase punching power?

Want to learn how to punch hard so you can land the perfect knock out punch the next time you fight?

Want to know the best tips and great exercises that are sure to help you improve your punching power?

If you answered yes to all of those questions, scroll down to find great boxing, mma and Muay Thai training tips and the best explosive exercises to increase punching power!

Top 5 Exercises To Punch Harder

Explosive Pushups 

Plyometric exercises like explosive pushups are sure to help you increase your power punching. An explosive pushup is very similar to a regular pushup except you are pushing yourself off the ground as high as you can.To make it even more of a challenge, try doing explosive push ups like the guy to the right!

Clean and Press 

This full body power lifting exercise helps increase the power and explosiveness of your entire body.There is no way this...

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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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Dynamic Warm Up Routines For Muay Thai Training

My Muay Thai Warmup Routine

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 training session.

You should consider...

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Tips To Increase Punching Power For Muay Thai

Great Exercises To Increase Punching Power!

The best tips on how to punch hard for boxing, muay thai and MMA!

Want to increase punching power?

Want to learn how to punch hard so you can land the perfect knock out punch the next time you fight?

Want to know the best tips and great exercises that are sure to help you improve your punching power?

If you answered yes to all of those questions, scroll down to find great boxing, mma and muay thai training tips and the best explosive exercises to increase punching power!

Top 5 Exercises To Punch Harder

Explosive Pushups – Plyometric exercises like explosive pushups are sure to help you increase your power punching.An explosive pushup is very similar to a regular pushup except you are pushing yourself off the ground as high as you can.To make it even more of a challenge, try doing explosive push ups like the guy to the right!

Clean and Press – This full body power lifting exercise helps increase the...

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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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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.

Sounds...

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