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...

UNLEASH YOUR CARDIO: 5 HEAVY BAG DRILLS FOR MUAY THAI

When it comes to building cardio for Muay Thai, heavy bag workouts are a game-changer. They not only help improve your power and technique, but they also push your cardio limits, making you fight-ready.

Whether you're training for a fight or just want to get into killer shape, these heavy bag workouts will get your heart pumping and your skills sharper. Below are five heavy bag routines designed specifically to boost your Muay Thai cardio.

1. 3-Minute Rounds of Non-Stop Combos

Start with the classic Muay Thai approach: 3-minute rounds. This workout is great for simulating fight conditions and improving cardio while refining your technique.

Instructions:

• Set a timer for 3 minutes, with 1-minute rest in between rounds.
• Alternate between fast-paced punch combinations and powerful kicks.
• Example combo: Jab + Cross + Hook + Low Kick. Throw this combo continuously for 30 seconds, then switch to Teep + Roundhouse for 30 seconds.
• ...

HEAVY BAG DRILLS TO BUILD FIGHT-READY CONDITIONING

When it comes to Muay Thai, conditioning isn't just about endurance – it's about building the strength, stamina, and resilience to push through every round, regardless of how tough the fight gets. Bag work is one of the best ways to develop these qualities, especially for fighters looking to improve their cardiovascular capacity, striking power, and overall durability. Conditioning your body through heavy bag drills simulates the intensity of a fight, keeping you sharp and relentless when it counts.

In Muay Thai, conditioning is crucial. Whether you're smashing pads, sparring, or competing, your body needs to be able to sustain power and precision from start to finish. A good conditioning routine makes sure you don’t just survive a fight but thrive in the later rounds, outworking your opponent.

These nine heavy bag conditioning drills will help you improve your Muay Thai fitness, sharpen your technique, and give you the...

BUILDING BETTER BALANCE AND MOVEMENT WITH FOOTWORK DRILLS

Footwork is the foundation of every Muay Thai technique, whether you're attacking or defending.

Proper footwork allows you to control distance, maintain balance, and move in and out of striking range with ease. One of the best ways to improve your footwork is through shadow boxing, where you can practice without the pressure of a live opponent.

In this post, we’ll break down five essential shadow boxing drills that will help you sharpen your Muay Thai footwork and level up your movement in the ring.

FOOTWORK IS THE FOUNDATION OF STRIKING AND DEFENSE

In Muay Thai, good footwork is more than just moving forward and backward. It’s about fluidly shifting your weight, creating angles, and keeping your balance while staying in a position to strike or defend. Without solid footwork, even the strongest punch or kick can be rendered ineffective if you’re not in the right place at the right time.

Shadow boxing gives...

STRENGTH CONDITIONING FOR POWER AND EXPLOSIVENESS

When it comes to excelling in the ring, Muay Thai fighters know that conditioning is key.

Fights require more than just skill—you need explosive strength, lasting stamina, and the endurance to keep your energy up through every round. Conditioning helps you maintain your technique when fatigue sets in and ensures you can throw powerful strikes until the final bell.

In this post, I'll explore how Muay Thai fighters train to build the perfect blend of strength, stamina, and endurance to prepare for battle.

STRENGTH CONDITIONING FOR POWER AND EXPLOSIVENESS

Strength is at the core of every punch, kick, and clinch in Muay Thai. Building strength conditioning isn’t just about lifting heavy weights—it’s about training for power and explosiveness, so you can throw devastating strikes and absorb hits without losing balance.

To improve your strength for Muay Thai, focus on compound lifts that target multiple muscle...

HOW TO MAKE THE MOST OF A 30-DAY MUAY THAI TRAINING CAMP IN THAILAND

Training Muay Thai in Thailand for 30 days is one of the most transformative experiences a fighter can have.

Whether you're a beginner or an experienced practitioner, a month-long camp allows you to dive deep into the art of Muay Thai, sharpen your skills, and immerse yourself in Thai culture. In this guide, I'll outline what your 30-day Muay Thai camp could look like—from daily training to recovery, and everything in between.

WHY TRAIN IN THAILAND FOR 30 DAYS?

There’s no better place to sharpen your Muay Thai skills than in the sport’s birthplace: Thailand. Spending 30 days at a training camp provides you with world-class coaching, an intense training schedule, and the opportunity to truly focus on improving your skills.

The heat, the relentless training, and the respect for tradition all contribute to making Thailand the ultimate destination for anyone serious about Muay Thai.

Plus, it’s...

IMPROVING TECHNIQUE WITHOUT A PARTNER

Training Muay Thai alone might seem challenging, but it’s one of the best ways to sharpen your skills when you don’t have a partner or access to a gym.

With the right solo drills, you can improve your technique, build power, and increase your speed, all from the comfort of your home or a quiet space.

In this post, I'll cover 10 essential Muay Thai solo drills that will keep you sharp and fight-ready, even when you're training on your own.

IMPROVING TECHNIQUE WITHOUT A PARTNER

Solo training is perfect for perfecting your form, working on fluid movement, and focusing on technique without the distraction of a partner. The more you work on these drills, the more muscle memory you’ll develop, helping you perform with better precision and efficiency in a live setting.

1. Shadow Boxing

Shadow boxing is one of the most important solo drills for any Muay Thai fighter. It’s a versatile drill where you can practice striking,...

HOW FIGHTERS MASTER MULTIPLE MUAY THAI STYLES

Muay Thai fighting styles have evolved over centuries, starting as a battlefield martial art and transforming into the ring sport we know today.

The evolution of Muay Thai fighting styles reflects how adaptable this art is, as fighters constantly refine their techniques to meet the demands of modern competition.

In this post, we’ll look at some traditional fighting styles—like Muay Femur and Muay Mat—and see how they've shaped the Muay Thai game we know today.

The Traditional Roots of Muay Thai Fighting Styles

Muay Thai fighting styles can be grouped into several distinct categories, each highlighting a different approach to combat. These traditional styles are the backbone of Muay Thai, with fighters developing skills based on their natural attributes, body type, and strategy.

Let’s dig into the most well-known styles and take a look at some of the fighters who have made them famous.

Muay Femur is the style of...