Today, we’ll be taking a look at some of the most effective strength training exercises to implement into your muay thai training to not only improve yourself inside the ring, but outside as well.

1.      Pull-ups/Ring Work

Controlling your own body weight is ideal for practicing Muay Thai. Not only will it help you with judging distance on your strikes, but also make you stronger inside the clinch. Working pull-ups with variations, as well as rings will activate your core, hips, shoulders, and more.

2.      Deadlift

One of the most core workouts known to fitness community, the deadlift is a go-to for any strength program. It will not only increase leg strength, but also engages your core and hips. Although a simplistic lift, make sure you have proper form and technique, as if done incorrectly, you could have serious injuries.

3.      HIIT (High-Intensity Interval Training)

HIIT workouts are great for not only increasing cardio-vascular strength, but also burns a considerable amount of fat. There is a variety of HIIT workouts available to look up to mix into your workout routine.

4.      Squats

Squats are again one of the most essential lifts for building overall strength. Mixing up your routine with both back squats and front squats is also the best way to incorporate it into your routine. Like the deadlift, be careful with technique, and make sure you get the proper depth on the squat itself.

5.      Heavy Bag Training

Want to work on your strength and your technique? Look no further than working the bag. You can do a variety of things on the bag, including adding wrist weights while you strike with punches to increase strength and speed, as well with kicks.

6.      Calisthenics

As mentioned earlier, body weight training is fantastic for building overall body strength. Besides the ring work and pull-up variations as mentioned above, there are plenty of body-weight exercises to perform that will help you in the ring. Some of these include push-ups, air squats, toes to bar, and more, which can all have variations as well.

7.      Uni-Lateral Exercises

Isolating a single side or limb is a great way to build individual strength. Some of these workouts can include single-leg deadlifts, pistol squats, single-leg squats, and more. Not only will it improve strength, but also works on your balance as well.

Link for picture references:

https://www.mensfitness.com/training/endurance/the-6-most-brutal-crossfit-wods

 https://www.swolhq.com/the-mechanics-of-deadlifting/

 https://opexfit.com/blog/attacking-the-assault-bike/

 https://breakingmuscle.com/fitness/save-your-back-by-switching-to-front-squats

 http://muaythaipros.com/best-muay-thai-heavy-bags/

 https://www.linkedin.com/pulse/3-simple-push-up-variations-personal-trainer-justin

 https://www.johnsonfitness.com/blog/single-leg-romanian-dead-lift-right-way/