TRAINING PROGRAMS
From your first day in the gym to fight camp preparation — structured training programs, drilling guides, and conditioning protocols for every level of Muay Thai fighter.
COMPLETE BEGINNER 8-WEEK PROGRAM
A structured 8-week program that takes you from absolute zero to confident fundamentals. Covers stance, basic strikes, defense, and introductory combinations with progressive weekly milestones.
5 min readINTERMEDIATE 12-WEEK FIGHT CAMP
A structured 12-week fight camp for fighters with at least 6 months of consistent training. Progressive overload in technique, sparring, and conditioning to prepare for an amateur or interclub bout.
4 min readADVANCED FIGHTER PEAKING PROTOCOL
An 8-week peaking and tapering protocol for experienced fighters preparing for a major competition. Covers periodisation, intensity management, and the final-week taper to arrive on fight night in peak condition.
4 min readSHADOW BOXING FUNDAMENTALS
A complete guide to shadow boxing for Muay Thai. Learn how to structure rounds, develop technique, build fight rhythm, and use shadow boxing as your most versatile training tool.
4 min readHEAVY BAG TRAINING — COMPLETE GUIDE
Everything you need to know about heavy bag training for Muay Thai. Covers round structure, power development, combination work, and how to avoid the most common training mistakes.
4 min readPAD WORK HOLDER GUIDE
Learn how to hold Thai pads, focus mitts, and belly pads correctly. Covers calling combinations, catching strikes safely, and becoming a great training partner.
4 min readTHAI PAD COMBINATIONS
Over 50 numbered Thai pad combinations ranging from basic two-strike sequences to advanced multi-weapon flows. A complete reference for pad holders and fighters to use during training.
5 min readDOUBLE END BAG TRAINING
Develop timing, accuracy, and reflexes with the double end bag. Learn how to set it up, structure rounds, and use it to sharpen your counter-fighting skills.
4 min readSKIPPING ROPE FOR MUAY THAI
Master the skipping rope to build footwork, rhythm, and fight-specific conditioning. Covers rope selection, fundamental techniques, advanced variations, and programming for Muay Thai fighters.
4 min readCLINCH DRILLING SOLO AND PARTNER
Develop clinch wrestling skills through both solo and partner drills. Covers the fundamental positions, entries, sweeps, knee techniques, and wall work essential to Muay Thai clinch fighting.
4 min readSPARRING GUIDELINES
A comprehensive guide to sparring in Muay Thai. Covers the different types of sparring, intensity levels, etiquette, safety protocols, and how to get the most from every round.
4 min readROAD WORK AND RUNNING FOR MUAY THAI
Build fight-ready cardiovascular conditioning through running. Covers long slow distance runs, interval training, sprint work, and how to program running alongside your Muay Thai training.
4 min readSOLO DRILLING ROUTINES
Complete solo training routines for when no partner or gym is available. Covers shadow boxing drills, conditioning circuits, flexibility work, and how to maintain your skills outside the gym.
4 min readCOMPETITION PREPARATION TIMELINE
A complete 12-week timeline from accepting a fight to stepping into the ring. Covers training phases, administrative tasks, game planning, and the critical final week before competition.
5 min readWEIGHT CUTTING — SAFE METHODS
A guide to safe weight manipulation for making weight in Muay Thai competitions. Covers water loading, sodium manipulation, sweat-based water cuts, and rehydration protocols to minimise health risk.
6 min readWOMEN'S 8-WEEK MUAY THAI PROGRAM
A structured 8-week program designed specifically for women beginning their Muay Thai journey. Covers hormonal cycle awareness, progressive confidence building, recovery pacing, and balanced upper and lower body development to build a strong foundation in the art.
7 min readHOME TRAINING — THE NO-GYM MUAY THAI PROGRAM
A comprehensive ongoing program for training Muay Thai at home without access to a gym or training partners. Covers shadow boxing structure, home heavy bag work, equipment-free conditioning, flexibility routines, and how to structure productive sessions in your own space.
7 min read