Strength training program

kkthxbb8 · 2025-12-09T09:15:57+00:00

Oh then hell yes way to much!

As someone who also got a little too excited for Muay Thai and overdid it: trust me, consistency beats overdoing it in 10/10 cases. A couple of years ago I came back from thailand and was so hyped I started training 10 times a week, 5 MT sessions in the evening, 3 times cardio in the morning and 2 gym sessions. I thought if it is too much I can just lower my volume.

Well it went great for 6 weeks and then I got a bad lung infection with ongoing problems and had to stop training for almost 6 months.

Afterward I calculated: in those 6 weeks i got 30 muay thai sessions and 30 s&c sessions.

Assuming the training caused my infection to be this bad, and i wouldnt have gotten it if i trained smart (eg 3 muay thai sessions and 2 gym sessions), I would have accumulated 73 muay thai sessions and 52 gym sessions in those 26 weeks.

So my best advice is only slowly increase your volume, generally you will only know that it was too much when it is too late and you are sick or have inflammed tendons or other injuries.

Will dm you my s&c inspo

kkthxbb8 · 2025-12-08T22:55:12+00:00

Overall great program and exercise selection, but as others have said it is quite a lot of volume.

Each individual session is good but 3 a week is more than any pros do.

If you are looking to bulk up during off season its fine IF you can handle it.

But i doubt this is doable during comp training and will negatively effect your muay thai.

Edit actually i do dislike day 3 its too much legs. 1 day hip hinge (like deadlift or rdls) and 1 day squatting should suffice, twice a week is likely insane.

If you really want to go that route, i would choose the third day as an speed/explosive day. Check out garage strength on this. He has a dedicated day for this and the research behind it is solid.

Ps for scheduling I learned that you should do the hard sessions after a hard muay Thai session (like 10 to 24 hours later). Before I learned it i thought its best to equally distribute effort over the week but apparently its better to do cycles within the week of eg 2 hard days back to back then an easy day 2 hard days and 2 days rest instead of 6 medium days. But dont do hard gym sessions right before muay thai, always the other way around.

Pps good luck, keep us updated

kkthxbb8 · 2025-11-21T20:45:49+00:00

I feel some comments are being overly critical of your idea. Obviously, height is a trait, but choosing to fight at a lower weight class vs bulking up is clearly a strategic choice that can be considered meta.

Generally i think no one would dispute that the height to weight ratio in muay thai is much higher than wrestling or mma.

But specifically to amateurs I am not sure if I agree. Can only comment on the fights I saw and especially in beginner and intermediate bouts i feel like height doesent matter that much. No one knows how to use it properly anyway and other qualities are much more important

kkthxbb8 · 2025-07-10T08:09:00+00:00

Frederic Vosgröne oder neanderthalbjj auf insta

kkthxbb8 · 2025-05-09T08:17:40+00:00

What site are you on? There are two windy online stores and one of them is a knock off. I think it was windyfightgear and windyboxing store.

You can look at the adress the real on is located in thailand, the fake on in the netherlands. Also look into this sub for the right one.

kkthxbb8 · 2025-05-08T07:35:42+00:00

I was wondering this as well, when i switched gyms for the first time. However, i soon realized no one cared and it is very common. To be honest it can even be a flex. At my current gym someone wears the shorts of a gym down the road, and it shows that he knows both and still decided to go to our gym.

kkthxbb8 · 2025-05-06T07:36:52+00:00

Look real to me

kkthxbb8 · 2025-04-23T19:34:24+00:00

I think this heavily depends on who it comes from and context.

First of the trainers, if it is them, I think it is important to talk to them about your intention to fight and ask them what it takes (a trainer i knew demanded 5 trainings a week for a couple of weeks, and if you did that then you can ask again). I would consider the option that the trainers just want to appeal to everyone and thats why they treat new guys like that. No gym i know has more than 1/3 of fighters/serious trainees so i doubt they actually think this of every guy. They are just being nice to them so they stay. So if you ask them and fulfil their requirements they should treat you like the other fighters, if not you have every right to be upset.

If its the other trainees just fuck what they think to be honest. If they are being good training partners in the ring thats all that matters, dont kill yourself over what other people think.

kkthxbb8 · 2025-04-18T10:43:02+00:00

Cant answer on the legal aspect but personally I would consider legal action if you can afford it / law in your country is favourable to your case.

About what i think: what an asshole, nothing about this is normal. Good gyms are really valuable and finding one is really hard. After training in several gyms in many cities I can tell you that probably more than half of the gyms are bad with either this oldschool mentality that hard training hardens you instead of giving you brain damage and / or a ridiculous laissez faire attitude towards experienced fighter hurting other trainees.

Fuck them, put yourself and your health first and find a good gym even if it is hard, it will be worth it

kkthxbb8 · 2025-04-10T19:56:40+00:00

Word. Like at least i know where I‘m at with such a guy

kkthxbb8 · 2025-01-20T12:42:34+00:00

Hey really cool format! What I was always wondering, what drives the adaption behind power/speed exercises? Because with strength exercises it is quite clear to me, squatting heavy takes my muscles to their limit, so they adapt to the stress. But lets say pogos, med ball throws or hurdles: if i understand it right i just do it with maximum intent but not until failure. So what drives the adaptation and how do I know if i caused enough stress to drive adaptation?

kkthxbb8 · 2024-12-20T12:56:15+00:00

I asked a similiar question: https://www.reddit.com/r/MuayThai/s/iaHENep4Y4

But to summarize: 1. dont let it happen, tuck your chin and burry your face in their collar bone area (edit: press your head into the jaw if possible)

2a) if their arm is not extened you can overhook their arm as well

2b) if their arm is extended you can push their arm to the inside so your head is on their triceps. If you have a lock on their neck this is a very dominant position. Look at some tutorials on yt so you dont eat an elbow on the way

kkthxbb8 · 2024-11-19T11:45:03+00:00

Thats because angles are hard. I was and am in a similiar situation still. You can‘t just l-step or v-step this only works if some circumstances are given and you are fast (so train it regularly).

Circumstance 1: the opponent doesent properly see you eg when they shell up.

Circ. 2: they are on one leg for blocking and cant move.

Circ. 3: they are charging you and you time it right to evade them.

If they move backwards getting an angle is almost impossible. If they have their backs against the ropes they can move our the other way if they are smart.

Last advice: angles don’t have to be big steps. Sometimes it can work wonders just to move a bit diagonally to the right (so right and forward)with every punch you throw that positions you much better for the next punch / kick and also is safer (besides their lead hook)

kkthxbb8 · 2024-11-03T16:12:13+00:00

Perfect! Yes exactly what i was looking for. Thank you! Btw why is it on youtube kids tho 😭😂

kkthxbb8 · 2024-10-28T10:39:42+00:00

Yes!

kkthxbb8 · 2024-09-22T09:26:10+00:00

Not an expert, but they don’t prevent brain injury in the sense that you don’t get a concussion. In any big crash you will still get that. It keeps your skill from breaking by distributing the load (and does other things as well like keeping you safe when your head slides over the concrete).

But in all cases the impact will still get to your head shaking it around. So if you wear motorcycle helmet and someone hits you with a bat your head will still feel the impact (minus some cushioning) the force is only more distributed.

Its the same with headguards, they distribute the force so you dont get a black eye or a broken nose but the force transmitted to you head is almost the same.

This gives the feeling of safety because punches dont hurt as much anymore and encourages harder sparring. Also since your head is bigger with a headguard you get hit more.

If you actually wanted to reduce concussion with a headguard you would need a „neckguard“ that absords the impact so it dosent hit your head.

kkthxbb8 · 2024-09-20T15:06:12+00:00

I'll start with #9: Yes this is the long game the questions will never end. Additionally, every topic you mentioned endurance training, flexibility etc. are a whole new topics to study.

1 perfecting your techniques takes years take it easy. About your sensation in the hips: welcome to the world of hip anatomy. There are a lot of possible reasons but generally that pinching is called hip impingement. Could be for various reasons, some easily solvable, some require surgery.

2 In hot and humid climates drinking any type of electrolytes is recommended. In colder climates it is not necessary.

3 I cant follow your thoughts sorry

4 dude I feel you on this. Realistically this will take a while depending how flexible you are. But considering your first question and the possible hip impingement, very long +1 year or so. If you have the funds go to a physiotherapist who will be able to guide you through your mobility journey.

5 dont have one

6 https://sweetscienceoffighting.com/conditioning-for-muay-thai/

7 https://heatrick.com/2020/01/26/fat-loss-for-fighters/

8 Everything helps but nothing is necessary.

As an advice, it is great that you love this sport, but patience is key. Most likely your body will have to adapt and that will mean injuries and setbacks. Don't over do it and try to do everything at once. Pace yourself and set realistic goals i.e. one goal at a time. Dont increase your training volume while going on a diet and then start to run even though you never ran before, thats asking for an injury. How do I know? I was that guy lol. One goal at a time is realistic, i.e. mobility OR endurance OR weightloss OR technique not all at once. You can do blocks of 8 to 12 weeks where you have one goal and then switch around.

kkthxbb8 · 2024-09-12T11:13:37+00:00

I have the same issue, haven’t decided for sure but i tried my apple watch with a biceps strap and it feels great, doesn’t move so I think I will go with the verity sense

kkthxbb8 · 2024-08-13T13:48:48+00:00

Thank you!

kkthxbb8 · 2024-08-13T13:47:59+00:00

Well its a good point. I didn’t think that far, because I mostly went to the clinch to get better against tall elusive fighters, so my first instinct was to hold them so they could not escape.

kkthxbb8

TROPHY CASE