THE CONNECTION BETWEEN MOBILITY AND PERFORMANCE

When it comes to Muay Thai, fighters typically think of striking, clinching, and movement. But there’s a crucial aspect that often gets overlooked—strength and conditioning (S&C).

The truth is, having the right physical conditioning can be the difference between winning and losing. From my experience as a pro fighter, I can say that S&C wasn’t just important; it was essential for my success, especially during my fight camps in Thailand.

Muay Thai Demands High-Intensity, Explosive Power

Muay Thai isn’t just about endurance—though that’s definitely a big part of it. A lot of the movements are explosive in nature, requiring short bursts of power. When you throw a knee, elbow, or kick, or even engage in a clinch, your body needs to generate force quickly.

Why It Matters:

• Power Output: S&C helps build explosive strength, which is crucial for generating the force behind your strikes and...

MASTERING THE ART OF STAYING ELUSIVE IN MUAY THAI

In Muay Thai, defense is just as critical as offense.

A solid defense not only protects you from damage but also sets up counterattacks, disrupts your opponent's rhythm, and conserves your energy for the later rounds. Let’s dive into the core defensive techniques of Muay Thai and how to master them.

Blocking: The First Line of Defense

Blocking involves using your arms, legs, and body to absorb or deflect strikes. Key techniques include:

• Leg Checks: When blocking low kicks, raise your shin at a slight outward angle to meet your opponent’s kick. The goal is to intercept the strike on the harder part of your shin rather than taking it on the softer tissue of your thigh. Timing is everything; lifting your leg too early allows the opponent to feint, while lifting it too late means you’ll eat the kick.
• High Guard: Keep your gloves glued to your temples to absorb punches and elbows. Your elbows should stay tucked close to...

COMMON MISTAKES THAT REDUCE KICKING POWER

In Muay Thai, a powerful kick can be a fight-ending weapon.

Although I'm mostly a boxer, I learned about the power of kicks early in my career, especially in Thailand, where sharp, devastating kicks are celebrated as the hallmark of elite fighters. But achieving that level of power takes more than brute strength; it’s a combination of technique, timing, conditioning, and precision.

Let’s dive into the key strategies to take your kicks to the next level.

Perfect Your Technique

At its core, a strong kick is all about proper mechanics. The roundhouse kick, for example, should feel like a whip, with your entire body working in unison to generate force.

Start by pivoting your supporting foot, which allows your hips to rotate fully. Without this pivot, your kick loses power and leaves you off balance. Your shin should be the main striking surface, making clean and solid contact. As your leg swings through, engage your core and...

THE ESSENTIALS OF PERFECT MUAY THAI FOOTWORK

During my time in Thailand, I quickly learned that fights are often won or lost based on footwork. Facing skilled Thai opponents, I saw firsthand how precise movement can create openings or completely shut down attacks.

The fighters who dominated the ring didn’t always hit the hardest—they moved the smartest. Whether you’re starting out or looking to refine your skills, these drills will help you take your footwork to the next level.

Shadowboxing with Footwork Focus

Shadowboxing isn’t just about throwing strikes; it’s the perfect time to refine your footwork. Move around the imaginary opponent, maintaining a balanced stance and light feet. Focus on lateral movement, pivots, and quick direction changes.

Key: Keep your weight evenly distributed to avoid being off-balance, and practice moving both forward and backward fluidly.

Ladder Drills for Speed and Agility

Using an agility ladder is one of the best ways to...

TACTICS & DRILLS FOR PRACTICING DISTANCE MANAGEMENT

When it comes to Muay Thai, distance management is a crucial skill that can often determine the outcome of a fight.

Some of the best fighters in the game, like Saenchai and Nong-O, are known for their incredible ability to control distance, using it to dictate the pace and flow of the match. They masterfully combine footwork, timing, and awareness to stay just out of reach while landing their strikes, effectively frustrating their opponents.

In this article, I’ll share some strategies and drills that will help you enhance your distance management, allowing you to take control in the ring.

UNDERSTANDING THE DISTANCE

Before diving into drills, it’s essential to understand the different ranges in Muay Thai and the tactics you can employ at each range:

1. Close Range:
   This is where the clinch happens and strikes like elbows and knees are effective. In this range, your goal is to get in tight on your opponent to limit...

VITAMINS, MINERALS & NUTRIENTS FOR HARD TRAINING AND FIGHTING

Here’s a quick breakdown of the key nutrients every Muay Thai fighter should focus on:

• Protein: Protein is essential for muscle repair and growth, especially after intense sessions where your muscles are constantly being broken down. Consuming high-quality protein throughout the day helps your body recover faster and keeps you from losing muscle mass as you train.

• Carbohydrates: Carbs are your body’s primary source of energy. When you’re doing heavy bag work, sparring, or running drills, your muscles rely on glycogen, which is stored carbohydrates. Eating enough carbs ensures that your energy levels stay high during training and that you can recover more...

SPARRING TO SHARPEN YOUR DEFENSIVE MUAY THAI SKILLS

When it comes to Muay Thai defense tactics, a strong offense might win rounds, but a solid defense wins fights. Defense is crucial for avoiding damage, conserving energy, and creating opportunities to counterattack. Sparring is one of the best ways to sharpen your defensive skills and integrate them into live situations.

In this post, I'm going to break down how to improve your Muay Thai defense through sparring drills and strategy.

SPARRING TO SHARPEN YOUR DEFENSIVE SKILLS

Sparring isn’t just about throwing strikes—it’s about learning to react to your opponent’s attacks in real time. To improve your defense, you must treat sparring as an opportunity to fine-tune your defensive techniques. The goal here is not only to block and evade but also to stay composed while finding openings to counter.

Start by focusing on basic defenses during your sparring sessions:

1. Blocking: Use your arms, legs, and body to...

INTEGRATING YOGA INTO YOUR MUAY THAI TRAINING ROUTINE

For years, my wife, Liz, a pro yoga instructor, tried convincing me to join her yoga sessions. At first, I didn’t think it was for me. I was all about Muay Thai, and I couldn’t see how stretching and slow poses would help me in the ring. In other words... I was being a stubborn dickhead.

After a lot of persistence on her end, I finally gave in and started practicing yoga with her regularly. Not long after, I went on a three-fight win streak. In each of those fights, I felt looser, more comfortable in my body, and more focused than ever before. I truly believe that yoga played a huge role in that success.

Even though I’m retired from fighting, I still practice yoga to this day, and I think every Muay Thai fighter should, too. Here's why:

THE CONNECTION BETWEEN YOGA AND MUAY THAI

Muay Thai requires explosive movements—quick kicks, powerful knees, and dynamic footwork—but flexibility and recovery are...

HERE'S WHAT IT'S LIKE TRAINING MUAY THAI IN THE MOTHERLAND

Let me tell you, training Muay Thai in Thailand is a whole different ball game.

I lived, trained and fought there for several years (first living on Koh Phangan, then Koh Samui - but I've traveled all over the country), and if you’re thinking about making the trip or just curious about how it stacks up against training back home, I’ve got some insights for you.

From the intensity and culture to the vibe of the gyms, here’s what you can expect when you step into a Thai gym.

INTENSITY OF TRAINING

Right off the bat, the first thing that hit me was how intense the training sessions are. Thai fighters usually train two to three times a day, and I got swept up in the high-energy atmosphere. We did everything—running, pad drills, heavy bag work, and sparring, all packed into each session. It’s like everyone’s pushing each other to bring their A-game.

Back home, I noticed that training might not...

DON'T EXPECT WHAT YOU'RE USED TO WHEN TRAINING IN THAILAND

When it comes to training Muay Thai in Thailand, most people envision an intense and authentic experience that will skyrocket their skills.

That said, there are a few surprises that can catch even the most seasoned practitioners off guard.

If you’re coming from a gym in the USA, here are five things you shouldn’t expect when you step into a Muay Thai gym in Thailand.

1. NO AIR CONDITIONING, NO PROBLEM

In many U.S. gyms, you’re accustomed to training in a climate-controlled environment. In Thailand, the heat and humidity can be overwhelming. Don’t expect air conditioning to provide a comfortable workout; most gyms are open-air and designed to let the natural elements in. The heat may feel punishing at first, but it’s all part of the experience.

Embrace it as a way to build your mental toughness and enhance your cardio!

2. LESS STRUCTURE IN CLASS

If you’re used to a structured...