Training
Practical guidance for building stronger, better-structured training. Start with the fundamentals, choose a program, explore exercise guides, and use Training Tracker to keep track of the work you are doing.
New to structured training, strength work, or conditioning? These guides cover the foundations first: what to train, why it matters, and how to build progress without making the process more complicated than it needs to be.
A practical guide to strength and conditioning for Muay Thai, including strength, power, conditioning, exercise selection, rep ranges, weekly structure and how to lift without ruining fight training.
Learn how progressive overload actually works, including double progression, reps, load, volume, RIR, plateaus, deloads, and practical examples for strength and muscle growth.
A practical full-body breakdown of the muscles used in Muay Thai, including the legs, hips, core, shoulders, back, arms, grip, and neck, plus how those muscle groups contribute to common Muay Thai movements.
Learn how to train legs alongside Muay Thai without ruining kicks or sparring, including exercise selection, gym volume, soreness, scheduling, recovery, and practical weekly examples.
Turn the fundamentals into an actual training week. These guides cover workout structure, weekly programming, and practical ways to combine strength work with Muay Thai and other demanding training.
Build a practical Muay Thai workout plan around strength training, conditioning and recovery without ruining your skill sessions, sparring or kicking quality.
A practical 2-day full body gym workout for Muay Thai fighters, including Day A and Day B sessions, sets, reps, RIR, progression, exercise substitutions, and weekly scheduling around pads and sparring.
A practical 3-day beginner strength program with full-body workouts, sets, reps, RIR, exercise substitutions, progression rules, and a simple plan for stalls.
A practical Muay Thai leg workout with exercises, sets, reps, RIR, progression, a shorter version, and scheduling advice to build lower-body strength without wrecking kicking or sparring.
Explore specific exercises, strength work, core training, and conditioning once you know how your overall training should fit together.
A practical guide to strength training for Muay Thai, including squats, hinges, single-leg work, pulling, pressing, jumps, throws, core training and exercises that often add more fatigue than value.
Learn how to condition for Muay Thai without adding useless fatigue, including aerobic work, high-intensity intervals, repeated efforts, 10 practical conditioning exercises, and ready-to-use finisher templates.
Learn how fighters can train the core for strength, stability, rotation, and trunk control, with practical exercises, progression, sample workouts, and evidence-based limits on sport transfer.
A practical guide to upper body training for Muay Thai, including pull-ups, rows, push-ups, pressing, carries, medicine-ball work, shoulder-support exercises, programming and common mistakes.
Do pull-ups help Muay Thai fighters? Learn what they actually train, how they may support clinch and upper-body strength, how many to do, and how to progress from assisted to weighted pull-ups.
Training Tracker helps you log sessions, exercises, sets, reps, and progress without turning workout tracking into another complicated task.
Training is the main focus of Stellar Lift. Hydration and recovery are here to help you perform, recover, and stay consistent.
Practical guidance on water, electrolytes, sweat rate, sodium loss, and hydration around training.
Rest, mobility, training load, soreness, sleep, and recovery strategies that help you keep training consistently.
