Muay Thai Series: General to Sport-Specific Conditioning
Provided to you by Jason Lau
10-15 min read
This is the last part of the three-part Muay Thai Series. If you have not already read Part One, Muay Thai Series: Skill and Physiological Demand click here or Part Two, Muay Thai Series: Strength and Power Development click here.
In Part One and Two of this series, we have discussed the skill and physiological requirements of Muay Thai, as well as the development of strength and power through progressive exercises tailored to the sport. By comprehending the demands necessary for a successful fighting career, we can now explore various general and sport-specific methods that are most suitable for both the sport itself and the fighter's level of experience.
As mentioned in Part One, Muay Thai is a mixed sport that engages all three energy systems. Conditioning the energy systems involves training and enhancing the body's pathways for energy production, in order to meet the specific demands of the sport. Conditioning can be focused on improving endurance in low-intensity, long-duration settings, as well as power and repetition by manipulating training variables to achieve the desired stimulus. Fighters need a certain level of conditioning during a fight to sustain physical performance throughout multiple rounds.
When designing a training plan to cater to individual fighters or a team preparing for a fight, it is crucial to incorporate proper periodization. This involves considering training variables, different phases of training, and the timeline leading up to the competition. For a more detailed understanding of each energy system's role in Muay Thai, please refer back to Part One of this series titled "Understanding the Role of Each System in Muay Thai."
What is Periodization?
Periodization encompasses more than just exercise progressions and loading schemes. It involves multiple training blocks that consider intensity, volume, loading parameters, progression, duration of dedicated training blocks, competition schedules, and desired outcomes for individual athletes or teams in both short and long-term settings. Periodization provides an organized and systematic framework that can be cyclically applied, gradually increasing in complexity and difficulty to cater to the fighters or fight team's lifting experience and skill level.
From a macro-level perspective, periodization is used to develop a training plan with an overarching goal or outcome to be achieved over several months to a year. This is known as a Macro-Cycle. The Macro-Cycle is then divided into several training blocks known as Meso-Cycle. Typically, a Meso-Cycle spans roughly one month. Within each Meso-Cycle, there are multiple training blocks that span from week to week, referred to as a Micro-Cycle.
When designing a training program for fighters, periodization takes into account all training variables and desired outcomes. It prioritizes the long-term development of the fighter, considering fight schedules and building upon the progress made in the previous training blocks to provide the best possible training approach. Periodization is commonly emphasized in strength training and power development, so energy system development and conditioning should be approached in a similar manner.
Periodization Framework
Conditioning Options
The distinction between general and sport-specific conditioning modalities in Muay Thai lies in skill transferability. General conditioning methods do not resemble the sport itself, have low technical demands, and prioritize the structured development of energy systems above all else. These methods can provide a respite from skill-focused sessions, while targeting different muscle groups and joints. On the other hand, sport-specific conditioning places a higher emphasis on developing and transferring specific skill sets, with the secondary effect of enhancing all three energy systems.
General Conditioning Options:
Skipping
Running
Cycling
Rowing
Assault Bike
Resistance Training (circuits and/or adjusted rest periods)
Sport-Specific Conditioning Options:
Shadow Boxing
Pad Work
Bag Work
Drills
Clinching
Sparring
It is important to incorporate both general and sport-specific conditioning. A useful guideline is to allocate more time to general conditioning protocols when the fighter is further away from the fight camp. As the fight date approaches, the focus should shift towards more specific protocols, giving priority to specificity and skill transfer.
General Conditioning
I strongly believe that monitoring variables in plyometric, ballistic, and strength training is crucial, and the same applies to conditioning. Variables such as distance, heart rate, time spent in the heart rate zone, and pace can all be easily monitored and used as the foundation of your conditioning program, even with low-cost equipment. It is beneficial to conduct a test to determine a fighter’s base fitness level to build off of. This will provide a better understanding of how to progress within your program. With the increasing popularity of smartwatches, these devices can track and display all the mentioned variables using GPS technology. Personally, I highly recommend using a chest-strap heart rate monitor, as it provides the most accurate readings when placed closest to the heart. If you don't have access to technological trackers, utilizing the Rate of Perceived Exertion (RPE) is also a viable option.
Programming examples
Below I have provided examples of different training blocks for general conditioning programming using both percentage of Max Heartrate (% HRmax) and RPE as monitors.
TRAINING BLOCK #1 - Aerobic Focus (General Conditioning)
Week 1 - 1 set x 4 reps [ 120s ON at 70-75% HRmax (RPE7) / 30s OFF at <40-50% HRmax (<RPE5) ]
Week 2 - 1 set x 6reps [ 120s ON at 70-75% HRmax (RPE7) / 30s OFF at <40-50% HRmax (<RPE5) ]
Week 3 - 1 set x 8 reps [120s ON at 70-75% HRmax (RPE7) / 30s OFF at <40-50% HRmax (<RPE5) ]
TRAINING BLOCK #2 - Anaerobic/Lactic Focus (General Conditioning)
Week 1 - 2 set x 3 reps [ 30s ON at 75-80% HRmax (RPE7-8) / 60s OFF at <40-50% HRmax (<RPE5) ] 90s complete rest between sets
Week 2 - 2 set x 4 reps [ 30s ON at 75-80% HRmax (RPE7-8) / 60s OFF at <40-50% HRmax (<RPE5) ] 90s complete rest between sets
Week 3 - 3 set x 3 reps [ 30s ON at 80-85% HRmax (RPE8) / 60s OFF at <40% HRmax (<RPE5) ] 90s complete rest between sets
TRAINING BLOCK #3 - Anaerobic/ATP-PCr Focus (General Conditioning)
Week 1 - 2 set x 3 reps [ 10s ON at >85% HRmax (RPE8.5-9) / 90ss OFF at <40% HRmax (<RPE4) ] FULL rest between sets
Week 2 - 2 set x 4 reps [ 10s ON at >85% HRmax (RPE8.5-9) / 90ss OFF at <40% HRmax (<RPE4) ] FULL rest between sets
Week 1 - 2 set x 5 reps [ 10s ON at >85% HRmax (RPE8.5-9) / 90ss OFF at <40% HRmax (<RPE4) ] FULL rest between sets
Sport-Specific Conditioning
Sport-specific conditioning in Muay Thai offers the highest level of skill transferability compared to its general counterpart. This type of conditioning can include various activities such as drilling, shadow boxing, pad work, or heavy bag rounds. The possibilities are vast and should focus on displaying the skill sets required in the sport. It is important to keep in mind that skill development should remain the primary focus. Sometimes, S&C coaches, myself included, can become too fixated on scientific principles, which can create excessive constraints in sport-specific conditioning that hinder skill development and transferability.
The goal is to prioritize skill development while maintaining constraints that allow energy system development to occur as a natural by-product. Perhaps the term "Sport-Specific Conditioning" doesn't fully capture this method, as everything in this approach is specific to the sport to some degree. A more appropriate term for this method would be Drill-Based Conditioning.
Drilling and Skill-Aquisition
To begin, we need to establish a clear definition of a drill. A drill involves practicing a single skill, multiple skills, or a strategy/tactic in a controlled environment with specific constraints. The categorization of a drill, whether simple or complex, depends on the level of constraints and the complexity of the skills and tactics involved. When designing drills, it is important to consider the athlete's experience and technical execution of the skill sets. Through drilling, fighters can freely navigate and solve problems within the given constraints while developing the intended skill(s).
Simple drills often focus on repeating the same skill in various ways during each repetition. On the other hand, more complex drills should concentrate on practicing specific skills or strategies. These drills provide different opportunities for success and failure, simulating the intensity of a competitive setting. Over time, the constraints can be manipulated to increase the level of difficulty. It is essential to strike a balance with the constraints, aiming for a desired training effect and cognitive load. However, the constraints should not be overly complex to the point where they disrupt the fighter's flow and overload their cognitive capacity.
The ultimate goal of drilling goes beyond finding solutions for specific situations. It is about learning how to apply solutions in various stressful situations with proper techniques and problem-solving skills.
To gain the most from each session, a fighter must be deliberate with practice.
This next section is based from a publication from Farrow and Robertson (2016) “DEVELOPMENT OF A SKILL-ACQUISITION PERIODIZATION FRAMEWORK FOR HIGH-PERFORMANCE SPORT.” I encourage everyone to read the original publication to gain a better understanding on skill periodization.
SPORT framework for drill design
Similar to the periodization of physical development in S&C, the Skill-Acquisition Periodization (SAP) framework can be used to systematically and holistically develop skills. According to Farrow and Robertson, skill measurement is often based solely on performance outcomes, but it should also consider principles, perceptual-cognitive skills, execution, application, and practice settings. The lack of literature on systematic skill acquisition, compared to physical preparation, is primarily due to the challenges of conducting controlled examinations. Nevertheless, research conducted in high-performance settings has provided principles that form the systematic framework known as "SPORT" for skill acquisition.
The "SPORT" framework can guide the development of a fighter's skills by recording, evaluating and reviewing training indicators in a systematic manner, which informs skill progression. In the publication, Farrow and Robertson uses multiple examples within a Football (Soccer) context, I will relate it in a combat sports perspective. The details of the "SPORT" framework are broken down as follows:
Specificity - Specificity in this framework adopts the concept of Representative Learning Design (RLD), which emphasizes that practice and training constraints must replicate the performance environment. This helps learners identify opportunities to act and connect their actions within those specific situations. Constraints can be categorized as individual (physical, psychological, speed, endurance, attention control), environmental (weather/pitch conditions and space available), and task-related (type of skill, drill/game rules, equipment used). Constraints should be centered around the individual or team to determine the specificity of the training. As the drill and individual progress, small changes can be made to facilitate skill progression. However, excessive constraints can hinder skill acquisition.
Progression - Progression involves increasing the practice load, repetition volume, technical demand, speed of execution, and mental exertion. Deliberate practice with clear goals should consider the skill level and difficulty of the practiced skill. When designing a drill progression scheme, it's important to consider whether the fighter is overloaded with too much or too little information, as well as the relative difficulty of the skill itself.
Overload - Overload in a S&C context refers to the continuous increase in training load to drive improvement. In skills training, training load is divided into Internal Training Load (ITL) and External Training Load (ETL). ITL encompasses the individual's response to the external load, such as Rate of Perceived Exertion (RPE), Session RPE (sRPE), heart rate, cognitive effort, skill execution, and decision-making in complex environments. ETL refers to the athlete's output, such as weight lifted, distance run, volume accumulated, etc. The number of repetitions and speed of skill execution are commonly used for overload. However, the cognitive load should also be considered as a form of overload, and the drawbacks of prolonged high cognitive load in drill design should be taken into account. Skill sessions and drills should be intentional and organized, considering all forms of overload when developing a fighter's skill set.
Reversibility - Reversibility refers to the retention period of skill acquisition, the loss of training benefits when skill practice is reduced, and the time it takes to regain skills when training is resumed. Reversibility effects can occur during a preparation phase leading up to a sport competition, where certain skills may be prioritized while others are neglected. However, neglected skills can be reintroduced in the training plan. The timeframe for reversibility can range from years to months, and even within 24 hours. Experienced fighters (with 10 years of experience) may regain their skill set faster after a period of reduced training compared to fighters with less experience (1-2 years).
Tedium - Tedium refers to the monotonous nature of training, which can have negative effects on training programs and the motivation of fighters. To combat tedium in training sessions, it is suggested to introduce one to two variable changes. This practice benefits fighters by exposing them to diverse and information-rich performance environments and practice settings. It allows the fighters to focus on refining their problem-solving approaches rather than simply repeating the same solutions.
I recommend utilizing the "SPORT" framework as a guide to establish a skill development system for fighters. While it is not necessary to strictly adhere to every aspect of the framework, it offers valuable insights into organizing and progressing skill sessions, drills, and overall skill development. It also provides a better understanding of how fighters may respond in the short and long term.
Drill-Based Conditioning Programming examples
The program examples provided are based on the principles of the “SPORT” framework, gradually increasing the utilization of skills, tactics/strategies, cognitive load, building upon simple to complex task, while decreasing tedium as the training blocks progresses. While these examples primarily focus on individual practice, the constraints can be adjusted to accommodate partner-based drills. Although the examples are interval-focused, if a fighter demonstrates a state of flow and shows improved execution and focus on the practiced skill(s), I recommend extending the working periods to allow for quality repetitions contributing to skill retention.
TRAINING BLOCK #1 - 1-2 Skills Shown / Low Cognitive Load / High Tedium (Drill-Based Conditioning)
Week 1 - 1 set x 4 repetitions ( 120s ON [ Alternating between any footwork drill with the option of including one to two punching techniques and skipping / 0s OFF )
Week 2 - 1 set x 6 repetitions ( 120s ON [ Alternating between any footwork drill with the option of including one to two punching techniques and skipping / 0s OFF )
Week 3 - 2 sets x 4 repetitions ( 120s ON [ Alternating between any footwork drill with the option of including one to two punching techniques and skipping / 0s OFF ) 30-60s rest between sets w/ option of changing punching techniques after the first set
TRAINING BLOCK #2 - ≥2 Skills Shown / Medium Cognitive Load / Medium Tedium (Drill-Based Conditioning)
Week 1 - 1 set x 6 repetitions ( 30s ON [Continuous Skip Knees, Alternating Teeps or Roundhouse Kicks using a heavy bag] / 90-120s OFF [Shadow boxing with focus on simple combinations] )
Week 2 - 1 set x 8 repetitions ( 30s ON [Continuous Skip Knees, Alternating Teeps or Roundhouse Kicks using a heavy bag] / 90-120s OFF [Shadow boxing with focus on simple combinations] )
Week 3 - 2 sets x 5 repetitions ( 30s ON [Continuous Skip Knees, Alternating Teeps or Roundhouse Kicks using a heavy bag] / 90-120s OFF [Shadow boxing with focus on simple combinations] ) I120s rest between sets
TRAINING BLOCK #2 - Multiple Skills Shown / High Cognitive Load / Low Tedium (Drill-Based Conditioning)
Week 1 - 1 set x 6 repetitions ( 10s ON [ Focus on aggressive, high intensity continuous offensive tactics on a heavy bag ] / 60s OFF [ Focus on defensive tactics such as blocking punches, checking kicks, changing angles, creating space using teeps and counters ] )
Week 1 - 2 sets x 4 repetitions ( 10s ON [ Focus on aggressive, high intensity continuous offensive tactics on a heavy bag ] / 60s OFF [ Focus on defensive tactics such as blocking punches, checking kicks, changing angles, creating space using teeps and counters ] ) 120s rest between sets
Week 1 - 2 sets x 5 repetitions ( 10s ON [ Focus on aggressive, high intensity continuous offensive tactics on a heavy bag ] / 60s OFF [ Focus on defensive tactics such as blocking punches, checking kicks, changing angles, creating space using teeps and counters ] ) 120s rest between sets
Concluding Thoughts
To ensure optimal transferability to Muay Thai, it is recommended that the majority of your conditioning exercises are specific to the sport itself, such as pad sessions, shadowboxing, and heavy bag work. This is particularly important for novice fighters or those with limited time for training.
When evaluating a fighter, it is crucial to identify their areas of improvement and determine the training modality that can benefit them the most. For example, if a fighter excels in pad work but struggles during sparring, they may need more practice in applying their skills in a competitive environment. On the other hand, if a fighter performs well in training but lacks physical strength and endurance, targeted strength and conditioning interventions may be necessary to improve their fitness. If a fighter is physically strong but lacks fundamental Muay Thai skills, their priority should be skill acquisition, requiring more practice time.
By establishing a framework that combines sport-specific training and strength and conditioning, we can streamline the process of skill acquisition and fitness development, leading to a higher success rate and production of more experienced fighters. Throughout this article series, we have explored the physical demands of the sport, discussed strength and power development to enhance performance in Muay Thai, and explored conditioning methods that promote energy system development through skill acquisition. All variables must be considered when building longevity within a fighter’s competing career.