Strength and Conditioning training Muay Thai, MMA

Increase punch power with a side punch variation on the boxing bag, performed for 30 seconds toward the chin, while rotating the rear foot, hip, and shoulder girdle.

Execute a four-punch combination starting from the right hand: right straight, left hook, right hook, and a liver shot, with explosive power and timing. Return to guard quickly between punches.

Master a punching workout combo including left straight, right side, left liver shot, half uppercut, then repeat with right side, hook, straight, side, liver shot.

Start from the opposite hand, combining straight right punches with left side punches, hooks, half uppercuts, torso punches, and final side punches in rhythm.

Execute a punching and kicking combo: jab, straight punch, right low kick, return to stance, then right straight, left hook, and a low kick; complete three rounds of 1.5–2 minutes.

Replace knee strikes with middle side kicks in a three-round punch-and-kick sequence: left straight, right middle kick to the ribs, finishing with a right middle kick, 1.5–2 minutes per round.

Develop coordination, footwork, tempo, rhythm, and timing with speed ladder drills common in Western boxing, including single-leg, double-leg, side steps, and punch variations.

Perform the sledgehammer workout as a standalone drill or mix it with other moves in a single workout, performing as many reps as possible for 30 seconds.

Lead a 45-second shoulder warm-up with punches and jumps, then barbell lifts from chest level, sledgehammer blows on a tire, and dumbbell side lateral raises.

Tire jumps with punching serve as a Muay Thai warm-up, using two dumbbells and classic, southpaw, or frontal stances to build shoulder strength, leg power, and rhythm.

Upgrade your abs workout with six no-equipment exercises—straight arm crunches, leg raises, sit-ups, flutter kicks, leg scissors, and ab bicycle—30 seconds each, 3–5 rounds at home.

Upgrade your full-body training with equipment through a high-intensity circuit from legs to neck, with 30-second stations: jump rope, dumbbells, fitness wheel, push-ups, curls, neck raises.

Perform seven exercises targeting groups from calves and hips to abs, lower back, chest, biceps, shoulders, and neck, using jump rope, jump squats, dumbbell push-ups, curls, shrugs, and neck work.

Perform a circuit-style strength and conditioning workout for Muay Thai and MMA, using 30-second intervals of jump rope, dumbbell throws, two punches, squats, sit-ups, barbell throws, and planks.

Build leg strength for Muay Thai and MMA with a bodyweight workout no equipment needed. Work calves, lunges, squats, jumps, and pistol squats for balance and form.

Advance your strength and conditioning with a shoulder workout featuring 13 kg dumbbell raises, 16 kg kettlebell pulls, a 35 kg barbell lift, and three one-minute shadowboxing rounds.

Practice boxing bag punches from a fighting stance, including jab, cross, and torso punches to the solar plexus. Finish with 30-second two-punch combinations of left and right straight punches.

Apply learned punching techniques in a 1.5-minute boxing bag workout, choosing any punch you know, staying strong and fast while varying levels.

Learn double punching combos for Muay Thai and MMA, focusing on left hand, head and torso level changes, jab and right hook, plus head-to-torso uppercuts in 30-second drills.

Engage in a 1.5-minute workout of any two punch combinations, delivering maximum speed and power with level changes, as part of strength and conditioning for Muay Thai and MMA.

Explore triple punching combos for Muay Thai and MMA, including jab-cross-left hook and head-to-torso variations, with 30-second workout intervals.

Challenge yourself with a 1.5-minute triple punching combos workout, selecting any three punch combinations to perform as fast as you can and as hard as you can.

Practice muay thai kicks on a boxing bag: low, middle kicks, knee strikes to liver or ribs, and front kicks with the ball of the foot, emphasizing guard and rotation.

Perform a 1.5 minute boxing bag kicks workout to improve kicking habits for strength and conditioning in Muay Thai and MMA, with options for low or middle kicks.

Mix punches and kicks in 30-second combos, from jab and low kick to cross with middle kick, hooks with kicks, and knee strikes for Muay Thai and MMA conditioning.

practice a one punch, one kick combo in a 1.5-minute workout to master mixing punches and kicks for muay thai and mma.

Mix any two punches with any one kick in a 1.5-minute combo workout, guiding you through a punch pair and kick to boost Muay Thai and MMA conditioning.