8 Week Muay Thai S&C Program
Day/Modality Exercise
Sets
Reps
Execution
8 weeks out
Notes for Program
Actual
Weight
RPE/RIR
Front Squat
4
controlled down
6 fast up
8/2-3
Dumbbell RDL
3
controlled down
8 fast up
7/3
7/3
7/3
Dumbell Floor
Press
3
controlled down
8 fast up
Row
3
controlled down
10 fast up
Suitcase Carry
4 90 seconds
Plank
3 45 seconds
Ab Roll Out
2
Day 1/Strength Bent Over DB
as far as
possible
9
8-9
Superset
15
Conditioning Sprints
8 Spints: 25 yards 45 second rest
Trap Bar
Deadlift
5
controlled down
5 fast up
8/2
Split Squat
3
controlled down
6 fast up
7/3
DB Incline
Press
4
controlled down
6 fast up
8/2
Day 2/Strength Renegade Row
3
8 each core control
Farmers Carry
4 90 seconds
Side Plank
30 seconds
2 each
Bird Dog
2 10 each
as far as
possible
8/2
50%
bodyweight in
each hand
Superset
controlled
Conditioning Sprints
8 Spints: 25 yards 45 second rest
7 weeks out
Day1/Strength
Goblet Squat
4
controlled down
6 fast up
Band Pull
Through
3
8 core control
Landmine
Punch Press
4 6 each
controlled down
fast up
Cable Single
Arm Row
3 10 each
core control
Botroms up KB
Waiters Carry
45 seconds
4 each
core control as
far as possible
Ab roll out
3
Bird dog
3 10 each
7/2-3
7/3
7/2-3
7/3
8
12 core control
8
core control
7
Conditioning Sprints
8 Sprints: 25 yards 30 second rest
Sumo Deadlift
Rear Foot
Elevated Split
Squat
Incline DB
Day 2/Strength Hammer Press
Pull-up
3
controlled down
6 fast up
8/2
controlled down
fast up
7/3
controlled down
6 fast up
7/2-3
4 6 each
3
1
50 core control
8
Sled Pull
1 100 yards
as fast as
possible
Side Plank
3 45 sec each
core control
8
Stir the pot
2 30 sec
core control
9
8
Conditioning Sprints
8 Sprints: 25 yards 30 second rest
6 weeks out
5
controlled down
5 fast up
8/2
KB DL
3
controlled down
8 fast up
7/3
Unilateral DB
Floor Press
3 6 each
controlled down
fast up
8/2
Bird Dog DB
Row
3 8 each
core control
7/3
Suitcase Carry
4 45 sec each
core control as
fast as possible
TRX Reach out
3
Plank
2 45 seconds
Box Squat
Day 1/Strength
8
15 core control
8
core control
7
Conditioning Sprints
8 sprints: 25 yards 20 seconds rest
Rack Pull
Walking DB
Lunge
Close Grip
Day 2/Strength Bench Press
TRX Rows
w/weight vest
Sled Drag
controlled down
5 fast up
8/2
controlled down
fast up dont
stop in middle
7/2-3
3
controlled down
6 fast up
8/2
3
controlled down
12 fast up
7/3
3
3 6 each
1 100 yards
core control
8
Sprint Conditioning (Anaerobic Endurance) 8-5 weeks out
should be done atleast 3 days a week with 2 days a week
dedicatd to LSD endurance training. Circuit Training
(Lactic Endurance) 4-2 weeks out should be done atleast
2 times per week with LSD endurance at 2 times per
week.
Day 2/Strength
Controlled Bear
Crawl
4 25 yards
Leg raises
2
core control
8
12 core control
7
Conditioning Sprints
8 sprints: 25 yards 20 seconds rest
5 weeks out (deload)
Front Squat
2
controlled down
6 fast up
6/3-4
6/3
3
controlled down
contract hard at
10 top
Weighted
Day 1/Strength Pushup
3
controlled down
10 fast up
6/3
TRX Row
3
controlled down
12 fast up
6/3
Sled Walk
1 100 yards
Hip Bridge
(banded)
Plank
steady pace
2 45 seconds
core control
7
leave 10
seconds in
reserve
Conditioning Sprints
6 sprints: 25 yards 45 seconds rest
Trap Bar Row
2
controlled down
6 fast up
6/3-4
Goblet Squat
2
controlled down
8 fast up
6/3
2
controlled down
6 fast up
6/3
Cable Row
2
controlled down
8 fast up
6/3
Bottoms up KB
Waiters Carry
2 45 sec each
Ab roll out
2
Day 2/Strength DB bench press
steady pace
7
12 core control
7
Conditioning Sprints
6 sprints: 25 yards 45 seconds rest
4 weeks out
Day
1/Strength/Power
Day
2/Strength/Power
Box Squat
3
3
4 Post Activation
1 Potentiation
9/1
Box Jump
Floor Press
2
4
9/1
Med Ball Chest
Pass
2
Band Pull Apart
2
25 Controlled
8
Glute Ham
Riase
2
12 Controlled
7
Plank
3 45 sec
Trap Bar DL
3
3
Med Ball Over
Head Toss
3
Post Activation
1 Potentiation
Close Grip
Bench Press
2
3
Banded Plyo
Push Up
2
Pull Ups
1
50 Controlled
8
Glute Bridge
3
25 core control
7
Ab Roll Out
3
12 core control
7
Post Activation
1 Potentiation
core control
6
6
7
9/1
6
9/1
Post Activation
2 Potentiation
6
Conditioning Sprints
6x3 min rounds circuit each station for 1 min: 1) Landmine press/punch (30 seconds each arm) 2) Med Ball Rotational
Slam 3) Heavy Tire Flip or BD Clean 4) Sled Push 5) Bag Kicks 6) Run and punch on bag
3 weeks out
Day
1/strength/power
Day
2/Strength/Power
Front Squat
2
Hurdle hop
2
2 Post Activation
2 hurdles Potentiation
10
Landmine Press
2
2
Med Ball
Overhead Toss
2
Post Activation
1 Potentiation
Renegade Row
3 8 each
Supine
Hamstring Curl
3
Side Planks
2 45 sec each
Sumo Deadlift
2
Med Ball Slam
2
Incline Press
2
Med Ball Pass
2
Band Face
Pulls
1
Neck Work
2 10 reps all side
controlled
7
Exercise ball
stir the pot
3 30 sec each
core control
7
5
9/1
5
controlled
7
12 controlled
7
core control
7
1 Post Activation
2 Potentiation
10
1 Post Activation
2 Potentiation
10
50 rapped fast
6
6
8
Conditioning Sprints
6x3 min rounds circuit each station for 1 min: 1) hammer slam (30 seconds each arm) 2) reactive box jumps 3) Heavy
Tire Flip or BD Clean 4) Sled Push 5) Bag Kicks 6) Run and punch on bag
2 weeks out
Goblet Squat
Box Jump
Day 1/Explosive
Power/Isometrics
3
isometric hold
for 6 seconds
3 each rep
10
3
superset with
1 squat
5
Day 1/Explosive
Power/Isometrics
Pin Barbell
Bench Press
2
isometric hold
for 6 seconds
3 each rep
10
Banded Plyo
Push up
2
superset with
3 press
5
Pin Pull (DL)
2
Isoetric hold
right below the
knee for 3
3 seconds
Med ball
overhead toss
2
superset with
1 DL
5
Plank
2 45 seconds
core control
7
Trap Bar DL
2
isometric hold
right above the
3 knee 6 seconds
10
2
superset jump
with DL use
2 only bar weight
6
2
iso hold with
chest 1" off the
ground 6
3 seconds
10
2
superset with
3 push up
5
Pull up holds
2
iso hold with
chin over the
3 bar 6 seconds
10
Plyo Pull up
2
superset with
2 pull up hold
6
Ab roll out
2
Trap Bar Squat
Jump
Day 1/Explosive
Power/Isometrics
Weighted Push
Up Hold
Med Ball
Supine chest
pass
15 core control
10
7
Conditioning Sprints
6x3 min rounds circuit each station for 1 min: 1) KB Swing 2) Hammer Slams 3) Heavy Tire Flip or BD Clean 4) Sled Pull
5) Bag Kicks 6) Run and punch on bag
1 week out peaking
Day
1/sprints/plyometri
cs
put fight weight
on sled
Sled Sprints
5 25 yards
Med Ball Throw
2
5 Explosive
6
Box Jump
2
5 Explosive
6
Plank
3 45 sec
core control
7
Airdyne bike
cooldown
1 5 minute
steady pace
4
Conditioning Sprints
5 Sprints 25 yards: 10 seconds rest (shadow box while resting)
6-7