Strength and Conditioning for Advanced Students

During Fight Camp - Minimum 4 to 5 weeks out

Cardio: 3-5 a week

Long runs, 3 miles minimum

-Change distance and pace

Morning or before training is ideal

Conditioning: 2-5 a week

Options:
1. Sprints: 8-16x. 10-30 seconds

2. Interval Running. 

-1 min jog. 30 sec sprint

-1 min jog. 1 min strider

-1 min jog. 2 min strider

Pick sprints or interval runs or combinations of two. 

3. Bag sprints (3-5x)

-30 seconds power

-30 seconds knees

-30 second rest

4. HIIT Workout 20-30 min max intensity (not ideal)

Strength and Recovery 2-4 a week

Options:
-Personal Strength Program

-Personal Physical Therapy Program

-Kettlebell Classes

-Weight training or body weight training

General Rules of Thumb

If you are a fighter you should exceed no more than 10% of your fight weight outside of camp. 

The hardest training should be the classes where you are pushing yourself hard. Strength and conditioning is supplemental to Muay Thai training. S&C particularly the hard sessions are just as much about mental toughness–putting on those shoes to run when it’s cold and dark, doing that sprint when your sore–as it is about the physical.

Disappearing post fight, not running etc. will only make fight camps miserable. Maintain a consistent level of stamina and conditioning to avoid having to get back in shape.

Ask questions to your coaches. You are not bugging us. If we do not follow up, please remind us again. We are busy and 9/10 it’s just that we missed the response.

Rest days are important and needed! One full day off, doing nothing, is required weekly. 

Diet and Nutrition

We are working to get some baseline info for various people to get more nutritional info. At the very least, it is well known that crash dieting is detrimental to long term health and longevity in the sport. Calorie calculators are a good reference for how many calories you should be eating based on your output levels and body composition.

Everyone has different diets and foods they like and don’t like. Unprocessed foods are more filling and better for you. Nutritional food like whole veggies and fruits are good for you. Joe and George never calorie tracked–but we had a rough idea of our average calorie intake and that was a low stress way to guide weight management.