"Clinch Monster" 8-Week Muay Thai S&C Program by GC Performance Training: Training by Geoffrey Chiu in TrainHeroic

GC Performance Training

Boxing, Combat Sports, Martial Arts

Coach

Geoffrey Chiu

Features
1 sessions per week
Must use App app to view and log training
Program Training

$30

Get "Clinch Monster" 8-Week Muay Thai S&C Program by GC Performance Training

The Perfect Supplement To Your Muay Thai

This program has been designed by a performance coach that understands the culture, training schedule, physical rigors, and psychological demands of Muay Thai. Don't expect a high volume powerlifting/bodybuilding-type training that will get you sore and stiff. But a well-balanced program that will develop everything from your clinching strength and kick power, to your high-intensity endurance.

Conditioning Specific For Muay Thai.

This is the only S&C program on the market right now that blends together a world class strength and power development program with specific Muay Thai conditioning protocols. By mixing structured heavy bag rounds (designed by a team of experienced coaches and fighters) alongside running and airdyne bike intervals, you'll develop a complete gas tank to handle whatever happens in the ring.

Built to Last Through Camp.

Muay Thai is extremely demanding. The fighters who progress most are the ones who stay consistent through camp. This program includes targeted robustness work for the neck, forearms, shoulders, and knees — strengthening areas essential for fighters perform their best in training camp and in the stadiums.

Features

Programming 3 days per week

2x strength and conditioning sessions + 1x specific conditioning session are provided weekly to supplement your Muay Thai training. Nothing overkill.

Complementary To Your Muay Thai

Program designed to compliment your Muay Thai, not take away from it. It's the only S&C program on the market to include skill conditioning.

Exercise Video Guidance

All exercises and Muay Thai heavy bag rounds have tutorial videos attached to make sure you get the most out of each training session.

Elite Programming & Methods

Expertly selected exercises, with an emphasis on pulling strength, hip power and core strength to DIRECTLY improve your Muay Thai Performance.

Delivered through TrainHeroic

No complicated spreadsheets. The TrainHeroic interface will lead you through each training session.

Sample Week

Week 1 of 8-week program

Sunday

Clinch Monster Muay Thai S&C Program [Phase 1] Week 1 - S&C Session #1

GCPT "Ready Under 10" Warm Up

1 x 8:00

Staggered Stance Explosive Pin Squats

2 x 4

Cable Row into Woodchopper Combo

2 x 12

Chin Up (Double Iso)

Weighted Alternating V-Ups

2 x 16

Seated Tuck Jumps

2 x 6

Landmine Side-To-Side Press

2 x 16

Conditioning

Treadmill Short Hill Sprints (@10% Incline)

6-8 reps 12s ON @ 100%+ MAS / RPE7-8 fast but repeatable sprints 48s OFF @ Slow walk to recover heart rate

Lying Neck Extension

2 x 15

Prone Shoulder Press Swimmers

2 x 8

Kettlebell Hip Flexor Curl (3-Angles)

2 x 5

Tuesday

Clinch Monster Muay Thai S&C Program [Phase 1] Week 1 - S&C Session #2

GCPT "Ready Under 10" Warm Up

1 x 8:00

DB Staggered Stance Jump

2 x 5

Russian Sliding Push Ups

@ 0 kg

Staggered-Stance Zercher Good Morning

2 x 4

DB Chest Supported Row (1-Arm)

2 x 12

Pull-Up

Half Kneeling DB Woodchopper

2 x 12

Conditioning

Tempo Power Intervals

AIRDYNE BIKE INTERVALS 8-10 reps of 12s ON @ RPE9 (80-90% efforts) 60s OFF @ RPE1 active recovery, slow pedaling to recover heart rate

Lying Neck Curls

2 x 15

DB Zottman Curls

2 x 10

DB Standing QL Extension

2 x 12

Thursday

Clinch Monster Muay Thai S&C Program [Phase 1] Week 1 - Skills Conditioning & Treadmill Intervals Session

Plyo Pogo Jumps (Switching Staggered Stance)

2 x 20

Weighted Piercing Knees (Muay Thai Series)

2 x 20

Medicine Ball Rotation Uppercuts (Double)

2 x 8

Elbows & Knees Series - GCP Muay Thai Skills Conditioning

2-3 rounds x 3 reps (2 mins rest b/w rounds) Each rep consists of: 30s ON Work Intervals (@RPE9) - Explosive elbow and knees, putting together combinations - You can choose between throwing for speed (higher volume) or for power (lower volume) 30s OFF Rest Interval (@RPE2-3) - Move around the bag, use your jabs, teeps and footwork - Maintain a strong base while your heart rate and breathing recovers.

Volume Knees & Plank Series - GCP Muay Thai Skills Conditioning

2-3 rounds x 3 reps (1 min rest b/w rounds) Each rep consists of: 30s ON Work Intervals (@RPE7-8) - 80% power jumping knees with consistent rhythm 30s OFF Rest Interval (@RPE5-6) - Hold a challenging plank on the heavy bag - Heels off, core engaged, arms straight, actively pushing into the bag - Maintain tension while your heart rate and breathing recovers

"Santi" Muay Khao Finisher

1 round x 10 minutes @ RPE7 Skill Objectives: - This is a 10 minute round finisher with absolutely no rest allowed (this will teach you to pace) - Maintain a consistent output, mixing in knees, elbows - Maintain an active guard, contact with the bag in between strikes - Control, technical consistency is key here - work on your hard skills and shot placements under fatigue.

Conditioning

Low Threshold Intervals (Short)

TREADMILL INTERVALS (1-2% Incline) 5-7 reps of 2 mins ON @82-85% MAS / RPE6 1 min OFF @ RPE1 Slow walk for active recovery

Lying Neck Plank (Bench)

2 x 0:45

Hanging Leg Raise (Toes to Bar)

@ 0 kg

Kettlebell Windmill

2 x 8

Coach