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Best Stretches For Muay Thai (Ultimate Guide!)

Muay Thai, revered as the “Art of Eight Limbs”, stands out for its intense physical demands that leverage a person’s fists, elbows, knees, and shins. Stretching, in this context, is more than a cursory warm-up; it’s a cornerstone of optimal performance and injury prevention.

The Best Stretches for Muay Thai Fighters

1. Dynamic Leg Swings

Initiate this stretch by holding onto a stable object. Swing one leg forward and backward, followed by side to side. It’s instrumental in priming the hips for Muay Thai’s array of kicks and serves as a crucial warm-up.

Benefits: Enhancing kick dynamics and pre-training warm-up.

2. Quadriceps Stretch

Stand tall, grab one foot’s ankle, and gently pull it towards the glutes. The emphasis is on the quadriceps.

Benefits: Fortifying knee strikes and aiding in post-training recovery.

3. Hamstring Stretch

Adopt a seated position with one leg stretched out, and the other folded in. Gently lean forward to focus on the back of the extended leg.

Benefits: Elevating kick flexibility and minimising hamstring strains.

4. Hip Flexor Stretch

Assume a lunge stance with one foot placed forward, and gently thrust the hips.

Benefits: Boosting hip mobility pivotal for various stances and strikes.

5. Calf Stretch

Position yourself facing a wall, hands pressed against it, and step one foot backward, ensuring it remains flat.

Benefits: Augmenting footwork dynamics and circumventing shin complications.

6. Adductor Stretch

Sit down, merge the soles of your feet, and let your knees drop outward.

Benefits: Enhancing kick amplitude and safeguarding the groin.

7. Standing Forward Bend

From a standing posture, lean forward from the hips, emphasizing the lower back.

Benefits: Targeting the lower back and refining kick flexibility.

8. Torso Twist

While seated, bend one knee and rotate in its direction.

Benefits: Magnifying rotational force for punches and clinch efficacy.

9. Shoulder Stretch

Extend one arm across the body and use the other arm to press it closer.

Benefits: Conditioning the shoulders for punches and clinches.

10. Triceps and Lat Stretch

Lift one arm overhead, bending the elbow downward.

Benefits: Strengthening clinch potency and refining guard postures.

The Importance of Flexibility in Muay Thai

1. Enhanced Range of Strikes

The hallmark of Muay Thai is its diverse set of strikes. From flying knees to head-high kicks, flexibility allows fighters to deliver strikes at various angles and heights with ease.

A flexible fighter can often surprise an opponent with the range of their attacks, making them less predictable and more formidable in the ring.

2. Reduced Risk of Injury

Muscles that are flexible are less prone to injuries. When you’re kicking an opponent or checking a kick, the sudden stretch on your muscles can cause strains or tears if they’re not flexible enough.

By consistently stretching and improving flexibility, a fighter can ensure that their muscles are more pliable and resistant to these kinds of injuries.

3. Improved Recovery Times

Flexible muscles recover faster post-training or post-fight. When muscles are limber, they suffer less wear and tear during rigorous activities, leading to quicker recovery times. This is crucial for fighters who have back-to-back training sessions or fights in quick succession.

4. Enhanced Power and Speed

Flexibility doesn’t just affect the range of motion. It plays a significant role in power generation and speed.

A muscle that can stretch further can also contract more quickly. This translates to faster and more powerful strikes in the ring.

5. Better Technique and Form

Proper technique is pivotal in Muay Thai to ensure that each strike is effective and reduces the risk of self-injury. Flexibility ensures that a fighter can achieve the required positions and postures effortlessly, ensuring that each technique is executed perfectly.

6. Stamina and Endurance

Stiff muscles tire faster. When muscles are flexible, they operate more efficiently, consuming less energy for the same movements. This means a flexible fighter can often fight harder and longer without tiring as quickly as their less flexible counterparts.

7. Mental Edge

A fighter who is confident in their flexibility knows the range and capabilities of their body. This provides a significant mental advantage, allowing them to focus on strategy and technique rather than worrying about potential injuries or limitations.

Dynamic vs. Static Stretching: A Quick Primer

  • Dynamic Stretching involves active movement, incrementally enhancing reach and speed. It’s optimal for warming up, readying muscles for ensuing activity.
  • Static Stretching demands holding a pose. It’s pivotal for augmenting flexibility and is best post-workout.
  • For Muay Thai aficionados, blending both types yields the best results. Initiate with dynamic stretches for warm-up, rounding off with static stretches for cool-down.

Tips for Effective Stretching

  • Warming Up: Never dive directly into stretching. Begin with a light activity to warm up the muscles, thus reducing injury potential.
  • Pain vs. Discomfort: Stretching might be uncomfortable, but it shouldn’t hurt. Pain is a red flag.
  • Consistency: Like all training, stretching yields dividends over time. Integrate it into your routine.
  • Cool Down: After a rigorous Muay Thai session, always cool down, and then dive into static stretches.

How Regular Stretching Can Improve Your Muay Thai Game

Enhanced Range and Fluidity of Motion

In the “Art of Eight Limbs”, where the body becomes an ensemble of striking tools, the ability to launch a swift high kick or deliver a knee strike with ease hinges on one’s flexibility.

A practitioner who stretches regularly will find a marked improvement in their kicks’ height and the fluidity of their movements. This means a greater range of attack and defense, giving the fighter an edge in the ring.

Reduced Injury Risk

Regular stretching makes muscles more pliable and increases joint mobility. This elasticity reduces the likelihood of strains, tears, and other injuries that fighters are prone to.

Especially during sudden, forceful movements such as checks or powerful roundhouse kicks, a well-stretched muscle can absorb and rebound from the impact much more effectively than a tight one.

Efficient Muscle Recovery

After an intense training session or a grueling fight, muscle recovery is paramount. Flexible muscles, being better oxygenated and having improved blood flow, tend to recover faster. This means less downtime between training sessions and an overall increased training capacity.

Optimized Power and Speed

While it may seem counterintuitive, flexibility has a direct correlation with power. A muscle that’s stretched regularly can contract more effectively and efficiently. This translates to increased force in punches, elbows, kicks, and knee strikes. Additionally, flexible muscles can move without restriction, ensuring faster strikes that can catch an opponent off guard.

Improved Technique and Guard

With improved flexibility, maintaining the right stance, guarding posture, or executing a technique becomes more natural and efficient.

Fighters can maintain their guard without feeling strained, ensuring they remain protected against strikes. Additionally, techniques like teeps (push kicks) or clinch work become more effective with increased range of motion.

Endurance in Longer Bouts

Stiff muscles can sap a fighter’s energy reserves faster. With flexibility, muscles operate with less resistance and fatigue, allowing fighters to maintain their energy levels in extended bouts. This endurance can be the difference between victory and defeat in closely matched fights.


Muay Thai is a harmonious blend of power, skill, and agility. It’s crucial to ensure your body is conditioned for its demands.

Integrate these stretches into your regimen, and the dividends will manifest in your overall Muay Thai prowess and holistic physical well-being.

Looking For Gear To Use When You Train?
If you are interested in training Muay Thai, here is some of the gear I recommend:
Best Mouth Guard
Best Gloves
Best Shorts
Best Shin Guards
Want To Learn To Fight, But Don’t Want To Go In Person?
CoachTube has online training videos for Boxing, Karate, MMA and more. And best part is you can do it all from your home allowing you to go at your own pace. Check them out here.
Interested In Training Other MMA Fighters?
Click here to check out the MMA Conditioning Association and see what you need to become an MMA conditioning coach and begin training fighters.

Best Muay Thai Gyms In The World (DETAILED List!)

Amidst the world’s diverse landscapes and bustling cities, elite Muay Thai and MMA training hubs stand as testaments to martial arts excellence and tradition. Below, I have created a list of the best Muay Thai gyms starting with those in Thailand, then I go into the best outside of Thailand.

Best Muay Thai Gyms In Thailand

Fairtex Training Center (Pattaya & Bangkok)

Established in 1971 by Banjong Bussarakamwong, Fairtex Training Centers in Pattaya and Bangkok have become synonymous with Muay Thai excellence.

Serving as pivotal hubs for the sport, Fairtex seamlessly merges traditional Muay Thai teachings with modern training techniques, catering to a diverse clientele ranging from budding enthusiasts to elite fighters.

The centers boast state-of-the-art facilities, set against the backdrop of Thailand’s vibrant landscape.

A standout feature of Fairtex is its revered roster of trainers. Comprising former champions and seasoned experts, they instill in trainees the discipline, technique, and spirit essential to mastering Muay Thai. As a result, Fairtex has birthed numerous champions who’ve showcased their prowess on global platforms.

But beyond producing fighters, Fairtex has made significant inroads in promoting Muay Thai as a comprehensive fitness regimen, attracting international attendees eager to experience the sport in its homeland.

Furthermore, their contribution to the sport extends to manufacturing premium Muay Thai gear, sought after by practitioners worldwide.

In the grand tapestry of Muay Thai, Fairtex Training Centers shimmer as emblematic threads, encapsulating Thailand’s rich martial heritage and pushing boundaries in training and equipment innovation.

Tiger Muay Thai (Phuket)

Tiger Muay Thai, located in Phuket’s vibrant Soi Ta-iad, often dubbed “Fight Street”, is a globally acclaimed training hub for Muay Thai enthusiasts. From novices to UFC titans, its doors welcome a diverse tapestry of individuals, united by their passion for martial arts.

At its core, Tiger Muay Thai is deeply committed to preserving the authenticity of traditional Muay Thai. Its trainers, many boasting championship titles, ensure that every trainee imbibes techniques deeply rooted in Thai combat heritage.

Simultaneously, the gym acknowledges the evolving landscape of martial arts, offering expansive modules in Mixed Martial Arts (MMA), Brazilian Jiu-Jitsu (BJJ), and boxing, positioning it as a comprehensive combat training ground.

What sets Tiger Muay Thai apart is not just its world-class training regimen but the thriving sense of community it fosters.

Attendees from various corners of the globe find camaraderie and shared purpose, fueling their growth both as fighters and individuals.

Coupled with top-tier facilities, state-of-the-art equipment, and a health-centric cafe, the gym stands as a testament to how traditional martial arts can evolve to meet modern demands without forsaking its roots.

Lumpinee Boxing Stadium (Bangkok)

Situated in Bangkok, the Lumpinee Boxing Stadium stands as a sanctum for Muay Thai aficionados globally.

Since its inauguration in 1956, it has been the epicenter of elite Muay Thai competitions, showcasing the very best fighters Thailand has to offer, many of whom have carved their legacies within its revered walls.

More than just a stadium, Lumpinee is a symbol of pride, heritage, and excellence in Muay Thai. Each bout staged here represents not only a test of skill and spirit but also pays homage to Thailand’s rich martial history.

The air resonates with passion, from the rhythmic beat of the traditional music to the fervent cheers of the crowd.

To compete at Lumpinee is every Muay Thai fighter’s dream, and holding a championship title here is among the highest accolades in the sport.

The rigorous standards maintained by the stadium ensure that only the most exceptional fighters ascend to prominence.

While it primarily serves as a competitive arena, Lumpinee also influences training paradigms, setting benchmarks for gyms and fighters aspiring to reach its esteemed stage.

As a beacon of Muay Thai, Lumpinee Boxing Stadium continues to inspire, challenge, and celebrate the indomitable spirit of fighters and enthusiasts alike.

Rajadamnern Stadium (Bangkok)

Rajadamnern Stadium, nestled in the heart of Bangkok, is an institution that resonates deeply within the Muay Thai world.

Since its grand unveiling in 1945, it has firmly etched its name as one of the premier venues for witnessing Muay Thai in its purest and most intense form.

Much more than a mere venue, Rajadamnern is a living testament to Thailand’s rich combat history. Every strike, clinch, and move performed within the stadium’s ring reverberates with centuries-old traditions, skill, and dedication.

It represents a battleground where warriors vie for honor, prestige, and the revered Rajadamnern championship title, a recognition that signifies reaching the pinnacle of Muay Thai prowess.

Fighters worldwide dream of showcasing their skills under the stadium’s iconic lights, well aware that competing here can define a career.

The palpable energy, from the hypnotic melodies of traditional music to the audience’s contagious fervor, sets Rajadamnern apart.

Moreover, its influence transcends the immediate bouts. Rajadamnern sets the gold standard for Muay Thai techniques, strategies, and training approaches, guiding countless gyms and practitioners.

Embodying both tradition and innovation, Rajadamnern Stadium remains an indomitable pillar of Muay Thai, upholding the sport’s ethos and continually shaping its future trajectory.

Sinbi Muay Thai (Phuket)

Sinbi Muay Thai, nestled in the picturesque landscapes of Phuket, has rapidly emerged as a prominent epicenter for authentic Muay Thai training.

An amalgamation of tradition and cutting-edge techniques, Sinbi provides a holistic training experience that caters to both rookies and seasoned fighters.

The camp’s genesis lies in its commitment to preserving the purity of Muay Thai. Under the vigilant eyes of trainers, many of whom are seasoned champions with storied careers, practitioners are introduced to the intricate symphony of strikes, footwork, and clinches that define the “Art of Eight Limbs.”

A distinguishing hallmark of Sinbi is its personalized training approach. Recognizing that each fighter carries unique strengths and areas of growth, the camp tailors sessions to ensure optimal skill development.

This individualized attention, combined with intensive sparring sessions, has seen Sinbi alumni grace international fighting platforms with distinction.

Beyond training, Sinbi’s environment radiates camaraderie. Trainees, hailing from diverse backgrounds, find a shared purpose, forging bonds that transcend the confines of the gym.

With state-of-the-art facilities, an ethos deeply rooted in Muay Thai traditions, and an unwavering commitment to excellence, Sinbi Muay Thai has firmly established itself as a must-visit destination for anyone keen on imbibing authentic Muay Thai.

KAewsamrit Gym (Bangkok)

KAewsamrit Gym, situated in the bustling heart of Bangkok, stands as a unique blend of gritty tradition and contemporary fighting acumen.

Founded on principles that underscore the intricate beauty of Muay Thai, the gym has made significant strides since its inception, earning a reputation for producing fighters who dazzle both domestically and on international platforms.

While many gyms boast state-of-the-art facilities, KAewsamrit’s strength lies in its grounded, no-nonsense approach.

Under the gym’s roof, trainees are treated to an immersive experience, one that harks back to the sport’s origins, fostering resilience, technique, and indomitable spirit.

The trainers, equipped with years of ring experience, offer invaluable insights, ensuring every student absorbs the nuances of Muay Thai’s strategic depth.

What sets KAewsamrit apart is its real-world approach to training. Emphasizing rigorous sparring and real-time fight scenarios, the gym ensures that its disciples are ring-ready, a fact reflected by the impressive accolades its fighters have amassed over the years.

Conveniently located and imbued with an authentic Thai boxing ambiance, KAewsamrit Gym offers a deep dive into Muay Thai’s heart, serving as a conduit between the sport’s storied past and its vibrant future.

Sitmonchai Gym (Thamaka)

In the tranquil landscapes of Thamaka, Sitmonchai Gym emerges as a sanctum where traditional Muay Thai melds with contemporary combat techniques.

While the world outside speeds ahead, time seemingly slows within the gym’s walls, allowing fighters to delve deep into the rhythmic dance of Muay Thai.

Sitmonchai, renowned for its unique fighting style, places emphasis on aggressive punches and low kicks, distinguishing its fighters in matches.

This signature approach, combined with age-old techniques, crafts warriors adept at both offense and defense, capable of delivering riveting performances in the ring.

The gym’s trainers, each a repository of fight stories and strategies, extend beyond mere instruction, serving as mentors.

Their guidance shapes not only fighters’ physical prowess but also their mental fortitude, instilling in them the heart of a true Nak Muay.

One cannot discuss Sitmonchai without acknowledging its familial ambiance. While the training is intense, the underlying camaraderie creates an environment of mutual growth and support. Trainees, local and international, forge bonds that last well beyond their stint at the gym.

Sitmonchai Gym, with its blend of fierce training and heartfelt connections, offers more than just lessons in Muay Thai. It presents a transformative experience, reshaping attendees into not just fighters, but ambassadors of a rich martial heritage.

Petchyindee Academy (Bangkok)

In Bangkok’s vibrant tapestry of Muay Thai establishments, Petchyindee Academy gleams as a modern-day mecca for aspiring fighters and enthusiasts.

Situated in a bustling metropolis, the academy provides a haven where ancient traditions seamlessly converge with cutting-edge training methodologies.

Since its establishment, Petchyindee has consistently remained at the forefront of Muay Thai innovation. Equipped with top-tier facilities and a training curriculum that encapsulates the sport’s essence, the academy has become synonymous with combat excellence.

Its curriculum is meticulously designed, emphasizing not only techniques but also the strategic underpinnings of each move.

An undeniable strength of Petchyindee lies in its roster of trainers and fighters. The academy boasts a lineage of champions, many of whom now don the mantle of instructors, passing down invaluable insights from their storied careers.

Their expertise ensures that every student, whether a novice or a seasoned professional, receives tailored guidance, enhancing their fighting prowess.

Beyond its training regimen, Petchyindee Academy stands as a symbol of community and legacy in the Muay Thai world.

Attendees are not just trainees but become part of an extended family, bound by shared passion and purpose.

In essence, Petchyindee Academy is more than a gym; it’s an institution, perpetuating the grandeur of Muay Thai and sculpting the next generation of martial ambassadors.

Best Muay Thai Gyms Outside Of Thailand

Evolve MMA (Singapore)

Positioned amidst Singapore’s cosmopolitan skyline, Evolve MMA is not just a gym—it’s an institution of martial arts excellence, setting itself apart on the global stage.

Known far beyond the confines of Southeast Asia, Evolve’s reputation is anchored in its unparalleled commitment to the intricate art of fighting.

Unique in its scope, Evolve MMA boasts a comprehensive training palette, with Muay Thai being a standout discipline among its vast array of martial arts.

The facility’s world-class infrastructure, coupled with state-of-the-art amenities, positions it as a haven for both the casual enthusiast and the dedicated fighter.

But what truly elevates Evolve is its assembly of champion instructors. With a faculty that reads like a who’s-who of the Muay Thai world and beyond, trainees receive guidance from legends, ensuring an authentic and high-caliber learning experience.

These masters impart not only techniques but the philosophy, strategy, and ethos inherent to each discipline.

Beyond the kicks and punches lies Evolve’s mission to shape individuals. The emphasis on character development, resilience, and discipline ensures that members evolve in both martial prowess and personal growth.

In the fast-paced realm of martial arts, Evolve MMA remains a beacon, illuminating the path for those keen to tread the intricate journey of combat, discipline, and self-transformation.

Sitan Gym (New York, USA)

Amid the urban hustle of New York City, Sitan Gym emerges as a unique enclave of Muay Thai wisdom and discipline.

In a city teeming with myriad fitness trends, this gym stands as a testament to the enduring allure and effectiveness of ancient martial traditions adapted to the modern metropolis.

Founded by the esteemed Aziz Nabih, a name revered in Muay Thai circuits, Sitan Gym is a bridge between eastern martial philosophy and the robust dynamism of the West.

The facility, while contemporary in its design, channels the spirit of traditional Thai boxing arenas, offering practitioners a slice of Thailand in the Big Apple.

What differentiates Sitan is its comprehensive approach to Muay Thai. Here, training goes beyond mere physical conditioning.

Under the guidance of seasoned trainers, many with international accolades, students are initiated into the intricate choreography of strikes, footwork, and clinches, all while imbibing the sport’s underlying ethos and respect.

Sitan’s inclusive environment welcomes a diverse cohort of trainees — from professionals aiming for the limelight to enthusiasts seeking fitness and self-defense skills.

This melting pot of backgrounds and aspirations fosters a vibrant community spirit, making each session a blend of rigorous training and camaraderie.

Sitan Gym, with its blend of authenticity and modernity, is a beacon for Muay Thai in the West, guiding practitioners through a transformative journey of physical prowess and inner growth.

Combat Sports Academy (CSA) Gym (California, USA)

Nestled in California’s dynamic landscape, Combat Sports Academy (CSA) Gym stands as a paradigm of mixed martial arts and combat training, with Muay Thai holding a significant place in its extensive repertoire.

In the diverse world of American combat sports, CSA is an emblem of commitment, innovation, and martial excellence.

CSA is not just a gym; it’s an ecosystem where traditional combat techniques fuse with modern-day athletic science.

The facility, with its top-tier equipment and spaces designed for optimal training, offers an environment conducive to both the seasoned fighter and the budding enthusiast.

At the heart of CSA’s success is its elite cadre of trainers. Boasting backgrounds ranging from international fighting championships to in-depth coaching credentials, they bring a wealth of knowledge and experience to every session.

Students at CSA are privy to a blend of time-tested Muay Thai techniques coupled with contemporary strategies, ensuring a holistic approach to the sport.

The gym’s philosophy transcends physical training. Emphasis is placed on cultivating a fighter’s mindset — one of discipline, respect, and continuous improvement. This ethos, combined with the gym’s community-driven spirit, results in a unique camaraderie among members.

Combat Sports Academy, with its dedication to excellence and its nurturing of martial heritage within a modern context, is a beacon for those in the USA seeking the very best in Muay Thai and combat sports training.

Yokkao Training Center (UK)

In the ever-evolving landscape of UK’s martial arts scene, the Yokkao Training Center stands tall as a touchstone for Muay Thai excellence.

Strategically located to be accessible to enthusiasts from all walks of life, this center embodies a fusion of Thailand’s storied combat tradition with the contemporary dynamism of British sportsmanship.

Yokkao, globally recognized for its high-quality Muay Thai gear, extends its brand ethos of authenticity and excellence into its training facilities.

The UK center, in particular, is a beacon of this commitment. With state-of-the-art training equipment and an ambiance that mirrors Thailand’s revered training camps, attendees are transported to a realm where every punch, kick, and clinch resonates with authenticity.

Driving Yokkao’s reputation is its exemplary roster of trainers. Drawing from rich legacies of in-ring experiences and international accolades, these mentors ensure that trainees, whether beginners or professionals, receive instruction that’s both technically sound and strategically astute.

A defining trait of the Yokkao Training Center is its emphasis on holistic growth. While rigorous physical training forms the bedrock, equal importance is given to mental fortitude, strategic thinking, and the cultural nuances of Muay Thai.

In the heart of the UK, the Yokkao Training Center stands as a testament to Muay Thai’s global appeal, offering a haven where tradition meets modernity, and where every trainee is shaped into a true practitioner of the art.

Bad Company (Leeds, UK)

In the vibrant city of Leeds, Bad Company has carved a niche as one of the UK’s premier Muay Thai academies.

Rooted in the heartlands of northern England, this gym serves as a beacon of martial excellence, juxtaposing Yorkshire’s rich history with the ancient traditions of Thai boxing.

Founded by the renowned Richard Smith, Bad Company is more than a gym; it’s a legacy. Over the years, it has transformed countless enthusiasts into championship-winning fighters, solidifying its status within both the national and international Muay Thai communities.

The gym’s walls, echoing with the sounds of pads being struck and bags being kicked, tell tales of dedication, sweat, and unyielding ambition.

A standout feature of Bad Company is its tailored training approach. Recognizing that every individual is unique, the trainers – many of whom have trodden the path from novice to champion under the same roof – craft bespoke training regimes.

This ensures that each member, from the casual enthusiast to the aspiring pro, evolves at a pace and trajectory best suited to them.

Integral to Bad Company’s ethos is its community spirit. Beyond the drills and spars, it fosters an environment of mutual respect, camaraderie, and collective growth.

It’s this balance of top-tier training and communal bonding that makes Bad Company not just a place to train, but a home for those passionate about Muay Thai.

Boonchu Gym (Queensland, Australia)

Amidst the sun-soaked beaches and lush hinterlands of Queensland, Boonchu Gym has emerged as Australia’s eminent sanctuary for Muay Thai enthusiasts.

This gem, tucked away in the Gold Coast, serves as a tangible testament to the fusion of Thai combat traditions with the Aussie spirit of determination and tenacity.

Founded and helmed by the legendary John Wayne Parr, a name that reverberates with respect in Muay Thai circuits worldwide, Boonchu is more than just a training center—it’s a legacy in action.

Parr, with his storied career and ten world titles, brings to the gym a wealth of experience that is both invaluable and inspiring.

The heart of Boonchu Gym lies in its authenticity. Training sessions mirror the rigorous regimes of Thailand’s famed camps.

Pads, heavy bags, and sparring rings resonate with the rhythmic symphony of strikes, testament to the gym’s unyielding commitment to the sport’s purest form.

What sets Boonchu apart, though, is its welcoming ethos. It’s a haven for all — from international fighters sharpening their skills to locals seeking fitness or self-defense training.

This inclusivity, paired with world-class instruction, fosters an environment where every individual feels valued and empowered.

In essence, Boonchu Gym, with its blend of authentic training and the indomitable spirit of its founder, stands as a beacon for Muay Thai in Australia, nurturing talent and fostering a community bound by shared passion and respect.

SRG Thai Boxing Gym (Sydney, Australia)

In the cosmopolitan heart of Sydney, where urban sophistication meets a zest for life, the SRG Thai Boxing Gym has firmly established itself as a leading light in Australia’s Muay Thai scene.

Strategically nestled amidst the city’s pulsating rhythm, SRG offers a refreshing retreat where tradition, passion, and modernity converge.

The acronym ‘SRG’ stands for ‘Siam2Sydney’, a symbolic representation of the gym’s foundational ethos: bridging the deep-rooted traditions of Thai boxing with the contemporary verve of Sydney.

This blend is palpable in every corner of the gym, from the traditional Muay Thai artwork adorning its walls to the state-of-the-art training equipment that stands ready for action.

At the helm of SRG is its charismatic founder, Luis Regis. With a rich tapestry of international fighting experience and a deep respect for Muay Thai’s cultural nuances, Regis has cultivated a training environment that is both technically rigorous and soulfully authentic.

What sets SRG apart is its eclectic blend of members. From dedicated professionals aspiring to make their mark in international arenas to everyday individuals seeking physical fitness and mental discipline, the gym is a melting pot of ambitions and dreams.

This diverse cohort, under the expert guidance of experienced trainers, creates a dynamic energy, making each session as much about community as it is about combat.

In summary, SRG Thai Boxing Gym is not just a place to train; it’s a community, a philosophy, and a vibrant celebration of Muay Thai’s timeless legacy in the heart of Sydney.

Team Lakay (Philippines)

Nestled within the mountainous terrain of the Philippines’ Cordillera region, Team Lakay stands as an emblem of martial arts excellence in Southeast Asia.

Beyond the picturesque landscapes of Baguio City, the gym serves as a crucible for champions, synthesizing indigenous warrior traditions with contemporary combat techniques.

Founded by the visionary Mark Sangiao, Team Lakay is not merely a gym; it’s an institution that has redefined the Philippine combat sports landscape.

Under Sangiao’s tutelage, Team Lakay has consistently produced fighters that have risen to prominence in global MMA organizations, including ONE Championship and the UFC.

Their success is a testament to the gym’s unique blend of high-altitude training, indigenous combat techniques, and cutting-edge training regimes.

While renowned for its prowess in mixed martial arts, Team Lakay’s foundations are deeply rooted in striking disciplines, including Muay Thai and Wushu.

This striking-centric approach has become a hallmark of the Team Lakay style, often manifesting in fights as aggressive stand-up exchanges and pinpoint-accurate strikes.

But beyond techniques and tactics, Team Lakay is defined by its core values: discipline, humility, and respect.

The gym fosters an environment where fighters grow not just in skill but in character, imbibing principles that serve them well both inside and outside the cage.

In essence, Team Lakay is more than just a gym; it’s a beacon of martial arts excellence, a testament to the indomitable Filipino spirit, and a nurturing ground for both fighters and individuals seeking growth in life and combat.

Looking For Gear To Use When You Train?
If you are interested in training Muay Thai, here is some of the gear I recommend:
Best Mouth Guard
Best Gloves
Best Shorts
Best Shin Guards
Want To Learn To Fight, But Don’t Want To Go In Person?
CoachTube has online training videos for Boxing, Karate, MMA and more. And best part is you can do it all from your home allowing you to go at your own pace. Check them out here.
Interested In Training Other MMA Fighters?
Click here to check out the MMA Conditioning Association and see what you need to become an MMA conditioning coach and begin training fighters.

Muay Thai For Older Adults (Things To Consider!)

Muay Thai, Thailand’s revered combat sport, might initially appear as an endeavor suited predominantly for the young and agile. However, this dynamic martial art, dubbed the “Art of Eight Limbs,” harbors a wealth of benefits for older adults.

In this article, we will explore these multifaceted benefits and challenge the commonly held misconception that age might be a barrier to embracing this powerful martial discipline.

Physical Health Benefits

Muay Thai isn’t merely an art of combat; it’s a holistic regimen for comprehensive physical health.

  • Cardiovascular Health: One of the chief advantages of practicing Muay Thai is its unparalleled boost to cardiovascular stamina. A blend of both aerobic and anaerobic exercises ensures the heart is consistently engaged, enhancing circulation, and improving overall heart health. For older adults, this is a potent weapon against age-related cardiovascular issues.
  • Muscle Toning and Strength: Muay Thai demands a symphony of movements, from the agile footwork to the power-packed punches. This means diverse muscle groups are in action, which not only tones them but strengthens them over time, preventing age-related muscle atrophy.
  • Bone Density: As we age, our bones can become brittle, leading to conditions like osteoporosis. Muay Thai, with its weight-bearing exercises, can help counteract this natural decline, ensuring bones remain robust and healthy.
  • Flexibility and Balance: Older adults often face challenges with balance, leading to unwanted and sometimes severe falls. Muay Thai, with its emphasis on fluid movements and stability, is an antidote, paving the way for improved flexibility and balance.
  • Overall Stamina and Endurance: Regular practice doesn’t just build momentary strength; it ensures prolonged vitality and endurance. For older adults, this can translate into a more energized daily life.
Training Muay Thai

Cognitive and Psychological Benefits

Beyond the physical, Muay Thai offers an enriching palette of cognitive and psychological rewards.

  • Mental Agility: Every Muay Thai sequence or combination is a puzzle, a rhythm to be remembered. This mental exercise sharpens memory and counters cognitive decline, ensuring the brain remains as agile as the body.
  • Stress and Anxiety Reduction: The intensity of a Muay Thai session releases a surge of endorphins – the body’s natural mood elevators. These help in significantly reducing symptoms of stress, anxiety, and even depression.
  • Improved Self-esteem and Confidence: Every mastered move, every completed session, adds a feather to one’s cap. This gradual accumulation of achievements can significantly boost self-worth and confidence.
  • Mental Resilience: Challenges are inherent to Muay Thai. But overcoming them, session after session, builds a formidable mental resilience, aiding older adults in facing life’s other challenges with grace.

Social and Community Aspects

Muay Thai isn’t a solitary pursuit. It’s a dance of camaraderie, respect, and shared growth.

  • Building New Social Connections: A typical Muay Thai gym thrives on its community. Older adults can find here a melting pot of ages, backgrounds, and experiences, providing fertile ground for new friendships and connections.
  • Sense of Belonging: As one trains, spars, and grows in a gym, a profound sense of belonging develops. This can be especially valuable for older adults, providing them with a renewed sense of purpose and community.
  • Cultural Appreciation: While the art is universal, its roots are deeply Thai. This exposure broadens horizons, allowing older practitioners to immerse themselves in a rich tapestry of traditions, philosophies, and rituals.

Self-defense and Personal Empowerment

Beyond the gym, Muay Thai equips its practitioners with practical skills for the real world.

  • Real-world Application: At its core, Muay Thai is a martial art, designed for defense. Acquiring these skills equips older adults with practical techniques to defend themselves if the need arises.
  • Heightened Awareness: Training instills a heightened sense of one’s surroundings. This alertness, crucial in the ring, can be invaluable in daily life, ensuring personal safety and proactive responses to potential hazards.
  • Empowerment through Skill Mastery: There’s a tangible sense of empowerment that comes from mastering a physical skill, especially one as potent as Muay Thai. It adds an unparalleled layer of confidence in one’s daily stride.

Adaptable Training Intensity for Seniors

Every body is different, and Muay Thai respects this diversity.

  • Customizable Routines: Not every move is for everyone, especially when age-specific limitations come into play. Muay Thai, in its essence, is adaptable. Routines can be molded to suit individual comfort levels and physical capacities.
  • Emphasis on Technique Over Power: It’s not about how hard you can hit, but how right you can hit. Proper technique is paramount, ensuring that older adults can enjoy the sport without risking injuries.
  • Role of Experienced Trainers: Behind every safe and successful Muay Thai session for seniors is an experienced trainer. Their expertise ensures the right balance between challenge and safety.

The Spiritual Dimension of Muay Thai

While the moves are physical, the journey is deeply spiritual.

Old Man Meditating

Addressing Common Concerns for Older Adults

For seniors considering Muay Thai, it’s natural to have reservations.

  • Safety Precautions: Like any physical activity, there are risks. But with the right protective gear, training intensity, and guidance, these risks can be mitigated.
  • Starting Late: One’s never “too old” for Muay Thai. What matters is the spirit, the will to learn and grow.
  • Health Considerations: As always, it’s crucial to consult with healthcare professionals before starting, ensuring the body’s readiness for this invigorating journey.


Muay Thai, far from being just a combat sport, emerges as a comprehensive pathway to rejuvenation for older adults. Its rewards span the physical, mental, social, and spiritual, ensuring that those who embrace it find a richer, more vibrant, and more empowered life.

In the dance of its punches, kicks, and dodges lies a promise of transformation, a testament to the adage that age, indeed, is just a number.

Looking For Gear To Use When You Train?
If you are interested in training Muay Thai, here is some of the gear I recommend:
Best Mouth Guard
Best Gloves
Best Shorts
Best Shin Guards
Want To Learn To Fight, But Don’t Want To Go In Person?
CoachTube has online training videos for Boxing, Karate, MMA and more. And best part is you can do it all from your home allowing you to go at your own pace. Check them out here.
Interested In Training Other MMA Fighters?
Click here to check out the MMA Conditioning Association and see what you need to become an MMA conditioning coach and begin training fighters.

Incorporating Muay Thai Into Cardio Workouts

Incorporating Muay Thai into cardio workouts can enhance the intensity and effectiveness of cardiovascular training. This article aims to provide evidence-based information on the benefits of integrating Muay Thai techniques into a cardio routine, including basic techniques for a high-intensity workout and various ways to incorporate Muay Thai drills into cardio training.

Additionally, it explores the concept of Muay Thai circuit training as a fun and effective method for cardiovascular fitness.

Lastly, it delves into combining Muay Thai with High-Intensity Interval Training (HIIT) to maximize cardiovascular endurance.

Benefits of Adding Muay Thai to Your Cardio Routine

The incorporation of Muay Thai into cardio workouts offers several benefits. One significant advantage is the increased calorie burn that comes from engaging in this martial art.

Muay Thai involves intense movements and full-body engagement, which can elevate heart rate and increase energy expenditure.

Additionally, adding Muay Thai to a cardio routine can lead to improved coordination. This combat sport requires precise movements, including punches, kicks, knee strikes, and elbow strikes.

Basic Muay Thai Techniques for a High-Intensity Cardio Workout

To achieve a high-intensity cardio workout, individuals can utilize basic techniques from the sport of Muay Thai. Muay Thai is a martial art that originated in Thailand and has gained popularity worldwide due to its emphasis on striking techniques using fists, elbows, knees, and shins.

Incorporating Muay Thai moves into cardio workouts can provide a challenging and effective exercise routine.

Here are some basic Muay Thai techniques for beginners to incorporate into their cardio workouts:

  • Jab-Cross: This involves throwing quick punches with the lead hand followed by the rear hand.
  • Front Kick: The front kick targets the opponent’s midsection or face by extending and thrusting the leg forward with force.
  • Knee Strikes: Involves driving the knee upward towards the target, either from a standing position or while clinching with an opponent.
  • Elbow Strikes: Elbows are used as close-range weapons to strike opponents in various directions.

Incorporating these moves into your cardio routine can help improve cardiovascular endurance, strength, agility, and coordination.

Additionally, practicing Muay Thai-inspired cardio workouts offers an opportunity to learn self-defense skills while engaging in a high-energy exercise regimen.

Beginners should start slowly and gradually increase intensity to avoid injury. Remember to ensure proper form and technique while performing these moves for maximum effectiveness and safety during your workouts.

How to Incorporate Muay Thai Drills Into Your Cardio Training

One effective method for integrating Muay Thai drills into a cardio training regimen is by focusing on specific techniques such as jab-cross combinations, front kicks, knee strikes, and elbow strikes.

These techniques not only improve endurance in Muay Thai but can also be incorporated into Muay Thai inspired cardio workouts for weight loss.

To effectively incorporate these techniques into your cardio training, it is important to structure your workout in a way that targets both cardiovascular fitness and skill development.

One approach is to divide your workout into rounds, with each round consisting of a specific technique or combination. For example:

2Front Kicks
3Knee Strikes
4Elbow Strikes

By alternating between different techniques in each round, you not only work on building endurance but also improve your overall technique and coordination. Additionally, incorporating high-intensity intervals with short rest periods can further enhance the cardiovascular benefits of the workout.

Muay Thai Circuit Training: A Fun and Effective Cardio Workout

Muay Thai circuit training provides a dynamic and engaging cardio workout that effectively improves endurance and promotes weight loss.

Muay Thai, also known as Thai kickboxing, is a combat sport that incorporates various striking techniques using fists, elbows, knees, and shins.

It is not only an effective self-defense system but can also be utilized as a form of high-intensity interval training (HIIT) for cardiovascular fitness.

Muay Thai conditioning exercises focus on developing strength, power, agility, and flexibility while boosting overall fitness levels.

These exercises include skipping rope for footwork coordination and cardiovascular endurance, shadow boxing to enhance technique and speed, heavy bag work for building power in strikes, pad work to improve timing and accuracy, and sparring sessions to test skills under pressure.

Incorporating Muay Thai into your cardio workouts can provide numerous benefits beyond weight loss. It enhances muscular strength, cardiovascular fitness, coordination, balance, mental focus, discipline, and self-confidence.

However, it is essential to consult with a qualified instructor before starting any new exercise program to ensure proper technique execution and injury prevention.

Combining Muay Thai and HIIT for Maximum Cardiovascular Fitness

Combining Muay Thai and high-intensity interval training (HIIT) can maximize cardiovascular fitness by incorporating dynamic striking techniques with short bursts of intense exercise.

This fusion workout not only provides a challenging and engaging experience but also offers numerous benefits for those seeking to improve their overall fitness levels.

Increased aerobic capacity: Muay Thai involves rapid movements, such as punches, kicks, and knee strikes, which require substantial energy expenditure.

By performing these techniques in intervals during HIIT sessions, individuals can enhance their aerobic capacity and endurance levels.

Improved strength and power: Muay Thai utilizes the entire body, engaging multiple muscle groups simultaneously.

The incorporation of strength-based exercises within HIIT workouts further enhances muscular development and power output. This combination allows individuals to build lean muscle mass while improving overall strength.

Enhanced weight loss potential: As an intense form of physical activity, Muay Thai combined with HIIT can significantly contribute to weight loss efforts.

The high intensity of the workout increases calorie expenditure both during the session and throughout the day due to the afterburn effect. Additionally, this combination promotes fat burning due to its ability to elevate heart rate quickly.

To fully benefit from combining Muay Thai and HIIT for cardiovascular fitness goals, it is essential to utilize appropriate muay thai equipment like gloves, shin guards, mouthpieces, and protective headgear to ensure safety during training sessions.


In conclusion, incorporating Muay Thai into your cardio workouts can provide numerous benefits for your overall fitness and cardiovascular health.

By adding basic Muay Thai techniques to your routine, you can engage in a high-intensity workout that targets multiple muscle groups and improves coordination.

Furthermore, incorporating Muay Thai drills and circuit training can make your cardio sessions more enjoyable while still being effective.

To maximize cardiovascular fitness, combining Muay Thai with HIIT training can offer a challenging and efficient workout.

So why not give Muay Thai a try and experience the full-body workout that it offers?

Looking For Gear To Use When You Train?
If you are interested in training Muay Thai, here is some of the gear I recommend:
Best Mouth Guard
Best Gloves
Best Shorts
Best Shin Guards
Want To Learn To Fight, But Don’t Want To Go In Person?
CoachTube has online training videos for Boxing, Karate, MMA and more. And best part is you can do it all from your home allowing you to go at your own pace. Check them out here.
Interested In Training Other MMA Fighters?
Click here to check out the MMA Conditioning Association and see what you need to become an MMA conditioning coach and begin training fighters.

Can Wrestlers Lift Weights? (Read THIS First!)

As wrestlers it’s important to be strong enough to maneuver your opponent, but also agile enough to escape them if needed. With this in mind, can and should you lift weights as a wrestler?

Can Wrestlers Lift Weights?

Wrestlers can lift weights as weightlifting can help improve their strength, endurance, and overall performance. However, it’s for wrestlers who lift weights not to sacrifice their quickness and flexibility for size and strength when lifting weights.

Weightlifting plays a vital role in a wrestler’s training regimen for several reasons:

  1. Strength development: Lifting weights helps wrestlers build muscle and increase their overall strength. A stronger wrestler can generate more force in their movements and apply more pressure on their opponents, making it challenging for the opponent to execute their techniques effectively.
  2. Injury prevention: By incorporating strength training, wrestlers can develop a balanced physique, reducing the risk of injuries resulting from muscle imbalances or weaknesses. Strong muscles can better support joints and tendons, helping to protect them from strains or tears during intense competition.
  3. Explosiveness: Weightlifting can help wrestlers develop power and explosiveness, which are critical for executing takedowns, escapes, and reversals. Exercises like squats, deadlifts, and power cleans are especially beneficial for developing the fast-twitch muscle fibers needed for explosive movements.
  4. Endurance: Wrestlers need muscular endurance to maintain their performance levels throughout an entire match. Weightlifting, combined with proper conditioning, can help build the necessary endurance to prevent fatigue and maintain a high level of performance during competition.
  5. Grip strength: Lifting weights can improve grip strength, which is crucial in wrestling for securing holds, controlling opponents, and preventing escapes. Exercises like deadlifts, pull-ups, and farmer’s walks can help wrestlers develop a stronger grip.
  6. Body composition: Weightlifting can help wrestlers achieve a more favorable body composition by increasing lean muscle mass and reducing body fat. This can be especially beneficial for wrestlers who need to maintain a specific weight class while maximizing their strength and performance.

To maximize the benefits of weightlifting, wrestlers should follow a well-structured and periodized training program that takes into account their specific goals, strengths, and weaknesses.

Working with a knowledgeable coach or trainer can help ensure that the athlete is performing the appropriate exercises with proper form and technique, reducing the risk of injury and optimizing their results on the mat.

How Often Should Wrestlers Lift Weights?

Wrestlers should lift weights 3-4 times per week during the off-season, and 2-3 times per week during the season. The frequency with which wrestlers should lift weights also depends on factors such as a wrestlers level of experience, the time of year (off-season vs. in-season), and their individual goals.

Here are some additional details to consider when determining the ideal weightlifting frequency for a wrestler:

  1. Experience level: Beginners should start with a lower frequency, around 2-3 times per week, to allow their bodies to adapt to the stress of weightlifting. As they gain experience and build a foundation of strength, they can gradually increase their frequency to 3-4 times per week.
  2. Off-season training: During the off-season, when wrestlers are not actively competing, they can focus on building strength, muscle mass, and improving their technique. At this time, they can lift weights 3-4 times per week, allowing for ample rest and recovery between sessions.
  3. In-season training: During the competitive season, the primary focus should be on maintaining strength, improving technique, and ensuring adequate recovery between matches. Wrestlers should aim to lift weights 2-3 times per week during this period, with an emphasis on maintaining intensity while reducing overall volume.
  4. Individual goals: A wrestler’s specific goals should also be taken into account when determining their weightlifting frequency. For example, a wrestler looking to increase muscle mass may need to lift weights more frequently than someone focusing on maintaining their current weight class.
  5. Recovery: Wrestlers should prioritize rest and recovery to avoid overtraining and ensure optimal performance. Proper nutrition, sleep, and active recovery techniques (such as stretching and foam rolling) should be incorporated into their routine to support muscle repair and growth.

A sample wrestler’s lifting schedule might look like this:

MondayUpper bodyRest
TuesdayLower bodyLower body
ThursdayUpper bodyUpper body
FridayLower bodyRest

This schedule is just an example, and a wrestler’s specific training plan should be tailored to their individual needs and goals.

Consulting with a coach or experienced strength and conditioning professional can help wrestlers develop an effective weightlifting program that supports their progress in the sport.

What Lifts Are Best For Wrestlers?

The best lifts for wrestlers are:

  • Squats
  • Deadlifts
  • Bench Press
  • Pull-Ups
  • Power Cleans


Squats are a fundamental exercise for building leg strength, which is crucial for wrestlers who need powerful takedowns and explosive movements. They target the quadriceps, hamstrings, and glutes, as well as the lower back and core.


Deadlifts target the posterior chain, including the hamstrings, glutes, and lower back muscles. These muscles are essential for maintaining a strong base, driving through takedowns, and maintaining control of an opponent.

Bench Presses

Bench press helps develop upper body strength, specifically targeting the chest, shoulders, and triceps. This exercise can improve a wrestler’s ability to apply force when pushing or controlling an opponent on the mat.


Pull-ups are an excellent upper body exercise that targets the back and biceps, essential muscles for pulling and gripping opponents. Developing these muscles can enhance a wrestler’s ability to secure takedowns, maintain control, and escape from challenging positions.

Power Cleans

Power cleans are a full-body exercise that develops explosive power and coordination. This exercise helps wrestlers generate force quickly, which is vital for successful takedowns, lifts, and other dynamic movements during a match.

Should Wrestlers Lift Weights?

Weightlifting offers numerous benefits for wrestlers, making it an essential component of their training regimen. Incorporating weightlifting into a wrestler’s training program is crucial for unlocking their full potential in the sport.

A comprehensive training approach that combines weightlifting, technique practice, conditioning, and flexibility work will create a well-rounded wrestler prepared to excel in competition.

Looking For Gear To Use When You Train?
If you are interested in training Wrestling, here is some of the gear I recommend:
Best Ear Guards(Headgear)
Best Mouth Guard
Best Wrestling Shoes
Best Groin Protection
Want To Learn To Fight, But Don’t Want To Go In Person?
CoachTube has online training videos for Wrestling, Boxing, MMA and more. And best part is you can do it all from your home allowing you to go at your own pace. Check them out here.
Interested In Training Other MMA Fighters?
Click here to check out the MMA Conditioning Association and see what you need to become an MMA conditioning coach and begin training fighters.

How Often Should You Practice Wrestling?

One of the most important steps to becoming a better wrestler is practicing. But how often should you practice and how do you balance that with weight lifting? Keep reading to find out.

How Often Should You Practice Wrestling?

The frequency of wrestling practice depends on your level of skill and experience. Beginners should aim for 2-3 times a week, while intermediate wrestlers should practice 3-4 times a week. However, it’s important to remember that practice frequency may vary depending on your personal goals and availability.

Wrestling is a physically demanding sport that requires regular training to develop the necessary skills and conditioning to be successful.

For beginners, practicing 2-3 times a week is a good starting point to help build a foundation of fundamental techniques and body awareness.

It’s important to allow enough time for your body to rest and recover between sessions, as overtraining can lead to injury and burnout.

As you progress and become more experienced, increasing your practice frequency to 3-4 times a week can help accelerate your development and improve your overall performance.

This allows for more time to refine techniques, work on conditioning, and develop a deeper understanding of the sport. However, it’s important to listen to your body and adjust your practice schedule as needed to avoid overexertion.

Ultimately, the ideal practice frequency will vary depending on factors such as your skill level, goals, and available time.

Some wrestlers may find that practicing more frequently, such as daily or twice a day, is necessary to achieve their goals, while others may benefit from a more moderate approach.

How Many Hours Should Wrestling Practice Be?

Wrestling practice typically lasts 1-2 hours, although some wrestlers may train for longer periods of time. The most important factor is to ensure that the wrestler is able to maintain focus and intensity throughout the session while avoiding overtraining and injury.

Additionally, the duration of a wrestling practice will depend on various factors such as the level of experience, goals, and training schedule.

Usually, a high school or college wrestling practice session may last for 1-2 hours, while younger wrestlers may have shorter sessions.

It’s important for wrestlers to approach each session with focus and intensity, ensuring that they are using their time effectively to develop their skills and conditioning.

Wrestlers may also engage in additional strength and conditioning work outside of practice to supplement their training.

However, it’s important to avoid overtraining and injury by allowing for adequate rest and recovery between practice sessions.

Coaches and trainers may work with wrestlers to develop a training plan that balances the frequency and duration of practice with sufficient rest and recovery time to ensure optimal performance.

How Often Should High School Wrestlers Train?

High school wrestlers should train at least 3-4 times a week to improve their skills and conditioning. However, some coaches may recommend additional practices depending on the wrestler’s level of experience and goals. It’s important to find a balance between training and recovery to avoid burnout and injury.

The exact practice schedule may vary depending on the wrestler’s experience level, goals, and competition schedule.

In addition to regular practice, high school wrestlers may also participate in tournaments and other competitions throughout the season, which may require additional training and preparation.

It’s important for high school wrestlers to prioritize rest and recovery in order to avoid burnout and injury. This includes getting enough sleep, staying hydrated, and taking breaks when needed.

Wrestlers should also work closely with coaches and trainers to develop a training plan that is tailored to their individual needs and goals.

How Often Do College Wrestlers And Pros Train?

College wrestlers and pros typically train 5-6 times a week to prepare for competition at a higher level. This may include additional strength and conditioning work outside of wrestling practice as well.

College wrestling and above is highly competitive, and wrestlers at this level typically train more frequently and intensely than high school wrestlers.

The typical practice schedule may involve 5-6 sessions per week, with additional strength and conditioning work outside of practice to build endurance, strength, and power.

In addition to regular practice, college wrestlers often compete in tournaments throughout the season, which requires additional preparation and training.

This may involve increasing practice frequency or adjusting the intensity of training leading up to a competition.

How Many Days A Week Should Wrestlers Lift Weights?

Wrestlers should lift weights 2-3 days a week to improve their strength and conditioning. The exact frequency may vary depending on the wrestler’s training schedule and goals. It’s important to work with a coach to develop a lifting program that is tailored to the wrestler’s individual needs and abilities.

Moreover, it’s important to ensure that the weight lifting program complements the wrestling training rather than interfere with it.

Strength training is an important component of a wrestler’s training regimen, as it can help to improve strength, power, and endurance on the mat.

When designing a weightlifting program for wrestlers, it’s important to focus on exercises that will directly benefit their wrestling performance.

This may include compound exercises like squats, deadlifts, and bench presses, as well as more specific exercises like pull-ups, rows, and presses.

It’s also important to ensure that the weightlifting program is tailored to the wrestler’s individual needs and abilities.

Furthermore, it’s important to prioritize rest and recovery in order to avoid overtraining and injury. Wrestlers should allow for adequate recovery time between weightlifting sessions and ensure that they are getting enough sleep, staying hydrated, and taking breaks when needed.

And lastly, wrestlers typically lift more in the off-season than they do during the wrestling season. During the wrestling season, a wrestler will usually practice 3-4 times a week, and lift 2-3 times a week.

In the off-season though, this is often reversed and wrestlers will lift 3-4 times a week and practice 2-3 times a week.

But as with any sport, how often an athlete practices and weight trains will depend mostly on their experience and goals.

Those at higher levels will typically train more both on and off the mat than those who are new to the sport. Burnout is a real thing and so it’s important to keep this in mind when creating a practice schedule for wrestling.

Looking For Gear To Use When You Train?
If you are interested in training Wrestling, here is some of the gear I recommend:
Best Ear Guards(Headgear)
Best Mouth Guard
Best Wrestling Shoes
Best Groin Protection
Want To Learn To Fight, But Don’t Want To Go In Person?
CoachTube has online training videos for Wrestling, Boxing, MMA and more. And best part is you can do it all from your home allowing you to go at your own pace. Check them out here.
Interested In Training Other MMA Fighters?
Click here to check out the MMA Conditioning Association and see what you need to become an MMA conditioning coach and begin training fighters.