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Muay Thai Strength & Conditioning

Build the explosive power, iron core, and functional strength every Muay Thai fighter needs — no technique drills, just pure athletic conditioning to make you stronger and more resilient in the ring!

Created by

shridhar

Workout Breakdown

Warm-Up

Jumping Jacks

1 set × 60s

Hip Circle

1 set × 10 reps

Leg Swing

1 set × 12 reps

Inchworm

1 set × 8 reps

Squat (Dynamic Mobility)

1 set × 10 reps

Explosive Power

Jump Squat

4 sets × 10 reps, 10 reps, 10 reps, 10 reps

Plyometric Push-Up

4 sets × 8 reps, 8 reps, 8 reps, 8 reps

Jump (Box)

4 sets × 8 reps, 8 reps, 8 reps, 8 reps

Functional Strength

4 circuits

Deadlift (Romanian) - Dumbbell

1 set × 10 reps

Pull-Up

1 set × 6 reps

4 circuits

Shoulder Press - Dumbbell

1 set × 10 reps

Lateral Raise - Dumbbell

1 set × 12 reps

Deadlift (Single-Leg Romanian)

3 sets × 10 reps, 10 reps, 10 reps

Core & Rotational Power

3 circuits

Hanging Knee Raise

1 set × 12 reps

Russian Twist (Weighted)

1 set × 16 reps

Plank

1 set × 40s

Hollow Body Hold

3 sets × 30s, 30s, 30s

Cool Down

Hip Flexor Stretch

1 set × 40s

Seated Hamstring Stretch

1 set × 40s

Pigeon Pose

1 set × 40s

Child's Pose

1 set × 60s