Ever felt supremely fit but wondered, “Why do I gas out in a fight?” I recently had a coaching call with a fighter who experienced exactly this. Despite being in the best shape of his life, he found himself exhausted after just three rounds. It wasn’t his fitness level – it was his fight strategy and work-rest ratios . Many fighters make three common mistakes: Work too long without adequate rest Rest too long and lose momentum Or (most commonly) have no strategic approach to their output at all ...
Jul 18, 2025•3 min
One of my fighters found themselves up to their neck in a brutal training schedule... Three killer training days stacked back-to-back! This isn't what you'd draw up in a perfect world. With Muay Thai training, you must work with what you've got.Muay Thai gym schedules are what they are - you train when the classes run. And let's talk about training partners - they can change everything about your session. A partner's experience level, size, or whether they're preparing for a fight can turn what ...
Jun 20, 2025•3 min
This week, I received an interesting question from Orson in Thailand about using HRV as a fighter. After coaching fighters and analyzing performance data for over 15 years, I'll share something counterintuitive: Some of your best training sessions might happen on days when your HRV scores suggest otherwise.Here's what the research and practical experience shows: Recovery Scores Are Signals, Not Stop Signs * Low HRV indicates an increased stress load * High HRV suggests parasympathetic dominance ...
Jun 13, 2025•5 min
Plyometrics and weight training. Let's clear up this confusion! In Muay Thai, fighters often treat "strength AND conditioning" as one thing. But these are two distinct components: "strength" OR "conditioning." Let’s break this down... STRENGTH Training includes: • Weight room-based resistance work • Plyometric and med ball drills • Explosive power training • Traditional strength exercises CONDITIONING is different: • Cardio work • Energy system development • Stamina building • Recovery capacity ...
Jun 06, 2025•4 min
You know what’s fascinating about asking world champions for their best advice for Muay Thai? They see through the noise and cut to the chase.You may expect a ONE Championship double champ like Regian Eersel to talk about secret training methods or advanced fighting tactics. Instead, he shared something simpler – and far more powerful. One of the most dangerous strikers on the planet, standing there telling me his biggest regret wasn't about training harder or learning more techniques... It was ...
May 30, 2025•3 min
“How strong do I need to be for Muay Thai — and am I strong enough?”“Why do I still gas out in sparring, even though my cardio seems solid?”These were the exact questions an experienced fighter threw at me during a recent coaching call.Many fighters share these frustrations, and it’s puzzling.One size doesn’t fit all, and I don’t like guessing or offering vague solutions!But the good news? I didn’t have to guess.I pulled up his performance testing results and pinpointed exactly where his trainin...
May 23, 2025•4 min
In Muay Thai, you must dig deep, but do you know when to push your limits, and when to ease off to level up? Are you the “More!” type… or the “Too Much!” type?Over the years—training myself and coaching fighters around the world—I’ve spotted a pattern. We all live on a sliding scale when it comes to challenge.And that scale moves. Push the edge regularly, and your capacity rises. But let it slide for too long? It drops. Fast. What challenged you six months ago might not touch the sides today. Or...
May 16, 2025•3 min
Most fighters believe that every session, they must train harder to win. You don’t. Both older and younger fighters alike should take three steps forward, then one step back. Rinse and repeat for infinity!I was on a call recently with a fighter in his 30s — still sharp, still winning, still putting in the work.He asked me something I’ve heard before:“Can I keep progressing the weights each week, or do I need deload weeks?”Fair question.Especially if your lifts are still improving and nothing fee...
May 09, 2025•6 min
The simplest way to get better at Muay Thai, is just to do more Muay Thai! I used to think soreness meant progress. If I wasn’t waking up stiff, bruised, or dead-legged, I’d wonder if I had even trained hard enough. So I’d double down — longer pad rounds, heavier bags, extra roadwork, more lifting sets. Because more work means more gains, right? That’s what I told myself… right up until my body said otherwise. Turns out, chasing exhaustion isn’t the same as chasing excellence. And that’s where B...
May 02, 2025•5 min
Thailand Muay Thai strength and conditioning is often stuck in its ways. “Train hard and you’ll get results,” they said. But what happens when you train hard... and the results don’t show up? Angela Chang knows that frustration inside out. She didn’t slack. She didn’t skip. She trained like a machine—morning runs, hours on the pads, heavy bag, clinch, sparring, rinse and repeat. The Thai way. The “if it ain’t broke, don’t fix it” way. Except… something was broken.She felt flat. Worn down. Like s...
Apr 25, 2025•3 min
It’s easy to avoid the stuff that actually builds you up—especially if you’re only training from fight to fight. You’re in the groove, your bread-and-butter combos are sharp… until you touch the awkward stuff. But that “awkward stuff”? That’s where the real gains are. When I spoke with Professor Tony Myers—a legend in the world of Muay Thai—he shared something crucial: Skills are perishable. They come and go. You don’t just ‘have’ them. You’ve got to keep developing—mentally and physically. Othe...
Apr 18, 2025•3 min
Ever wonder why some fighters look completely unfazed… even when they're eating clean KO shots?It’s not just that they’ve got a chin. And it’s not just experience either.A punch doesn't knock you out just because it's hard. It knocks you out because your head moves.More specifically, because your skull moves—and your brain doesn’t.That little delay is all it takes for your brain to slam into the inside of your skull. That’s the knockout.Mike Tyson’s famously thick neck wasn’t just for looks. It ...
Apr 11, 2025•6 min
To both fight smart, and keep it simple, isn’t a contradiction. But in the heat of battle, it’s easy to get overwhelmed by tactical decisions... Do I press forward or stay patient? Do I counter or attack first? Should I stand my ground or move? I used to overthink every exchange—until I simplified everything to just two primary fight modes; Aggressive/Elusive. Once I built my strategy around these two modes, my performance skyrocketed. If you know when and how to switch between them, you’re in c...
Apr 04, 2025•4 min
There's a secret to advanced Muay Thai footwork. A hidden rhythm in every fight that no one talks about—if you’re not controlling it, your opponent is.They’re "stealing your step", keeping you reacting instead of attacking on your terms.The Secret to Controlling the Fight...Most fighters naturally step from foot to foot, right?That movement creates a rhythmic bubble—expanding and contracting as you and your opponent adjust distance.If you can disrupt that rhythm, you can dictate the exchanges.Th...
Mar 28, 2025•6 min
Are you asking the right questions during a fight? The fight isn’t just about power—it’s about strategy and problem-solving...Your brain is wired to recognize patterns and make split-second decisions based on experience.Sometimes, that gives you razor-sharp reactions. Other times, it leads you straight into danger.Every weight class has its own typical balance of strength, speed, and reach—and every fighter instinctively calibrates to those expectations.But the best fighters don’t just recognize...
Mar 21, 2025•4 min
Your Muay Thai fight IQ isn’t just about what you do best—it’s about what breaks your opponent. The key? Adaptability.You can’t force your favorite game onto every fighter. Instead, you need to recognize their style and adjust accordingly.Winning a game of rock-paper-scissors against someone who only ever throws rock is easy!Now, imagine stepping into a Muay Thai fight with someone who does the same thing—same attacks, same rhythm, same predictable game plan.If you know what’s coming, it’s only ...
Mar 14, 2025•6 min
Do you tend to fight on instinct, not quite sure what your actual fight strategy is? Maybe you’re great at pressing forward, but struggle against elusive opponents.Or perhaps you prefer to counter, but aggressive fighters throw you off your game. Every fighter has a natural, primary fight mode, and understanding it is the key to levelling up your game.Although, your fight mode alone isn’t enough. It’s when you combine your Fight Mode (how you engage) with your Fight Range (where you engage)—as d...
Mar 07, 2025•5 min
Ever watched a Muay Thai fight where one guy just seems one step ahead the entire time? No matter what his opponent throws, he’s already gone—or already in his face, shutting everything down. It looks like magic, but it’s not. It’s range control. And if you’re not thinking about it, you’re giving away fights before they even start. Why Techniques Alone Won’t Save You... Most fighters get obsessed with perfecting techniques. Sharper combos. Faster kicks. Better defense. But here’s the thing: Tech...
Feb 28, 2025•6 min
Ever feel like there’s too much conflicting advice on training? One coach tells you to run every day, another says it’s a waste of time. Some fighters swear by cutting hard and fast, while others say slow and steady is the only way.So which is it?This week, while helping the new Heavy Hitters intake get set up, I pulled two big questions from our YouTube comments that cut right to the heart of these debates:* How much running actually benefits a Muay Thai athlete, and when does it start hurting ...
Feb 14, 2025•7 min
Ever feel like you’re a step behind in sparring? Is your Muay Thai footwork letting you down? You throw a combo, step in, and suddenly—bam! You’re off balance, eating a counter. Or worse, your opponent angles off, and you’re left chasing them–like a beginner at their first dance class. Muay Thai footwork isn’t just about moving—it’s about controlling the fight. And if your movement isn’t sharp, everything else suffers. I know how frustrating that is. You drill your strikes, sharpen your clinch, ...
Jan 31, 2025•11 min
Have you ever watched an elite Muay Thai fighter and thought, “They make it look so effortless”? It’s not just their technique or strategy that sets them apart—it’s their balance . You see, balance isn’t just about staying upright. In Muay Thai, balance is the foundation of composure —it’s the ability to dominate exchanges, win rounds, and control the fight. Under the Thai judging system, it’s absolutely crucial. Scoring in Muay Thai isn’t just about landing strikes—it’s about proving their effe...
Jan 24, 2025•7 min
Thinking about your first fight ? Knowing when you're truly ready isn’t about perfection—it’s about pushing yourself past your comfort zone. In this video, I’ll break down how to tell if your training has plateaued and why stepping into the ring is the next step in your growth. If your training isn’t challenging you anymore, it might be time to embrace the discomfort and get ready for your first fight—and the lessons that come with it. KEY MOMENTS Follow along using these quick timestamps: 00:00...
Jan 10, 2025•4 min
Every Muay Thai fighter embarks on the quest for self discovery, and it's a journey that tests you in every way. It's about pushing past physical boundaries, but also about evolving mentally and emotionally. In this video, we dive into how the fighters who’ve shaped their careers have embraced the quest for self-discovery, evolving through struggles, setbacks, and triumphs. Through the lens of Muay Thai, the quest is about building resilience, adapting, and uncovering deeper levels of potential....
Jan 03, 2025•6 min
In this video, Kevin Ross dives into the concept of imperfect progress and how it can be a crucial element in your martial arts journey. Following up on questions from our previous video, Ross shares valuable insights on navigating challenges and learning from mistakes. He emphasizes that while every fighter aims for success, it's the lessons learned through adversity that truly shape us. Are you tired of feeling stuck in your training? Join Ross as he discusses how to embrace the struggles and ...
Dec 27, 2024•3 min
In Muay Thai, the pressure to perfect every movement can hold you back from real growth. What if there was a more effective way to progress? Enter Muay Thai play—a mindset that combines structure with freedom, allowing you to experiment and adapt. In this episode, Janet Todd shares how embracing Muay Thai play helps break through mental barriers, encouraging faster learning and more fluid performance. Watch now to discover how you can enhance your skills by playing within your training, rather t...
Dec 06, 2024•3 min
In this video, Eddie Abasolo dives deep into the timeless Muay Thai advice he received from the legendary Samart Payakaroon: "Never take more than two weeks off training." Eddie unpacks the meaning behind this wisdom, sharing how it shaped his mindset, training habits, and ultimately his career as a top Muay Thai fighter. Through a captivating story about training alongside Samart and Saekson, Eddie reveals the power of consistency, discipline, and staying ready—no matter what challenges life th...
Nov 29, 2024•5 min
If you're serious about dominating the Muay Thai clinch, you need better Muay Thai clinch training... You've got to go beyond random training and focus on what truly moves the needle. Too often, fighters add bits and pieces of technique or strength work here and there, hoping it’ll translate to success in the clinch. Instead, imagine training with each movement aimed directly at strengthening your clinch. When every session is part of a bigger plan, those small actions add up fast, turning your ...
Nov 15, 2024•7 min
Is sparring in fight camp a smart move or a dangerous gamble? As fight night gets closer, every decision you make in training counts, and few choices are as critical—or risky—as sparring in fight camp. On one hand, it’s an opportunity to refine your timing, reactions, and technique under pressure. But on the other, there’s always the looming risk of an injury that could throw off months of hard work. In this episode, we’ll explore whether sparring in the final stretch of your fight camp is worth...
Oct 25, 2024•3 min
Fight prep sparring isn’t your usual sparring. It’s more “specific.” The goal is to make every round feel closer to a real fight. For novice fighters, this bridges the gap between the gym and the ring, helping them feel more at home under the lights. For experienced fighters, it’s the ultimate way to refine fight IQ and sharpen tactical instincts in a high-pressure setting. All training should follow a general-to-specific progression, whether you're between fights or building through an athletic...
Oct 18, 2024•2 min
If you're anything like me, there was a time you felt silly shadow boxing. Maybe you still do. Muay Thai is about inflicting damage and having an effect... Lashing out in mid-air feels, well, lame! But, I eventually realised how I could best use shadow boxing to do much more than just get my heart rate up and make me feel self conscious! Are you (still) wasting your shadow boxing? If you’re not making the most of your Muay Thai shadow boxing, you’re leaving a critical part of your training untap...
Oct 04, 2024•6 min
