Performance Purpose - Strength & Conditioning

Combat Sports
Coach
Jason Lau

**EIGHT LIMBS STRONG** is my most comprehensive training program to date. This program is designed to develop a Muay Thai athlete's power and speed for striking, strength in the clinch, and endurance during rounds, all while accounting for the frequency and intensity of weekly skill sessions on the mats. Over 8 weeks, participants will perform Olympic lifts, plyometric and ballistic exercises for power, compound strength work, injury mitigation protocols targeting common injury sites in the sport, and heavy bag intervals to boost conditioning alongside skill development.

Each session includes clear instructions to help you effectively organize your resistance training around your practice sessions for the best results. This program is designed to build the complete Muay Thai athlete, addressing every aspect of performance while keeping **skill development a top priority**.

If you plan to use this program for a fight camp, message me in-app after purchase for necessary adjustments.

Features
3 sessions per week
Must use App app to view and log training
Program Training
$99
Get Eight Limbs Strong - [The Complete 8-Week Muay Thai S&C Program]
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Shaped by a Coach Immersed in the Sport.
Crafted by a coach well-versed in the sport's culture, skills, and active participation. In-depth understanding of practice frequencies and intensities, identifying key areas for optimal athletic development, showcased during skill sessions and carry over into fight camp.
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Striking Power and Speed.
Emphasizing explosive lifts and dynamic movements enhances a fighter's ability to rapidly generate force, leading to powerful strikes. A thoughtfully crafted strength and conditioning program not only develops physical strength but the rate in which strength is displayed. This comprehensive approach significantly elevates a fighter's overall performance in the ring.
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Clinch Strength and Control.
Careful considerations on building overall strength contributing to clinching and maintaining a strong frame. A strong frame is the foundation of both offensive and defensive measures in clinching and requires the use of muscle groups that contribute in postural support, arm control, pulling force and rotational stability.
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Become Resilient.
Combat sports strain the body, but this program strengthens vulnerable areas, allowing more frequent training without setbacks. Targeting specific muscle groups reduces injury risk, ensuring your body copes with regular combat training, fostering consistency and performance while minimizing setbacks.
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Training Efficiency.
Integrate strength and conditioning seamlessly with your skill training schedule, prioritizing results without overtraining or sacrificing time on the mats.
Features
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Available Chat
In-App Chat function allows for you to ask questions.
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Programming 4 days per week
2 x Strength & Power sessions, 1 x Robustness session, 1 x Heavy Bag conditioning session (can be combined with the Robustness session).
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Access to Exercise Tutorials
Instructional videos with voice-overs to guide your practice and make execution easy
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Skills Practice Comes FIRST
There will be additional instructions on how to manage your S&C sessions alongside your skills practice.
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Sample Week
Week 1 of 8-week program
Sunday
[PHASE ONE] [High Stress] Maximal Strength & Anaerobic Capacity [W1D1]

A

Dynamic R.A.M.P Warm-Up (Full Body & Plyo)

1 x 1 @ 1

B

Staggered Stance Pogo

2 x 0 @ 10

C1

Continuous DB CMJ

2 x 0 @ 8

C2

Alternating Switch MB Rotational Toss

2 x 8.8184 @ 24

D

TrapBar Deadlift

3 x 75 @ 5

E

BB Close Grip Incline Bench Press

3 x 75 @ 5

F1

Dynamic-Static Landmine Rotations

2 x 6 @ 16

F2

Landmine Pendlay Row

2 x 6 @ 12

G

Seated Hip Flexor Curl

2 x 0 @ 8

Tuesday
[PHASE ONE] [Low Stress] Maximal Strength & Anaerobic Capacity [W1D2]

A

Dynamic R.A.M.P Warm-Up (Full Body & Plyo)

1 x 1 @ 1

B

SL Lateral Bound

2 x 12 @ 0

C1

Deadstop DB Jump

2 x 22.046 @ 10

C2

Band Assisted Plyometric Push Up

2 x 12 @ 0

D

BB Romanian Deadlift

2 x 71 @ 8

E

Landmine Courtesy Lunge

2 x 6 @ 8

F1

Landmine Side-to-Side Press

2 x 6 @ 16

F2

DB Bicep Curls

2 x 6 @ 16

G

DB Zercher Complex (Goodmorning to Rotation)

2 x 6 @ 8

Thursday
[PHASE ONE] Robustness [W1D3]

A

Dynamic R.A.M.P Warm-Up (Full Body & Plyo)

1 x 1 @ 1

B1

Side-to-Side Pogo

2 x 0 @ 14

B2

Dynamic Overhead Rotations

2 x 22.046 @ 12

C1

Lunge ISO Hold

2 x 0 @ 30

C2

DB Chest Supported Row

2 x 6 @ 12

C3

DB Tricep Extension (Flared Elbows)

2 x 6 @ 16

C4

Ear to Shoulder (Forward Band)

2 x 28 @ 0

Friday
[HEAVY BAG WORK] Sport-Specific Conditioning [W1D3]

A

Dynamic R.A.M.P Warm-Up (Full Body & Plyo)

1 x 1 @ 0

B

Shadow Boxing Intervals

2 x 3:00 @ 0

C

[STICKY HANDS SERIES #1] Heavy Bag Conditioning

4 x 3 @ 3:00

D

[STICKY HANDS SERIES] Strike, Strike, Post Drill

2 x 1:30 @ 0

E

Shadow Boxing Intervals

2 x 3:00 @ 0

Coach
More from Performance Purpose - Strength & Conditioning
coach-avatar Jason Lau

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Dominate Every Round

An 8-week strength and conditioning program tailored for Muay Thai athletes. Build explosive power, clinch strength, and fight-ready endurance while preventing injuries and maximizing your skill development. Perfect for fighters and dedicated hobbyists ali

Get Eight Limbs Strong - [The Complete 8-Week Muay Thai S&C Program]
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FAQs
How can I schedule my S&C sessions alongside my skill sessions?
Not to worry, I have included clear instructions/protocols within each session description to help you organize your training week properly. You can also send me a message via the in-app messaging system.
What if I do not have access to a Trap/ Hex Bar?
You can substitute Trapbar exercises with a squat variation or conventional Barbell Deadlifts.
What if I do not have access to a landmine attachment?
To create a makeshift landmine attachment, place one end of the barbell facing a corner with a heavy dumbbell placed across on top of that same end to secure it.
Can I substitute the kettlebell exercises with dumbbells?
Yes, all kettlebell exercises in this program can be done with a dumbbell. For Kettlebell Swings, simply place the dumbbell in a vertical manner and hold onto the top with both hands (the weighted end, not the handle).
Any alternatives to a Weighted Dip Belt/Weighted Vest?
You can hold a dumbbell or slam ball securely in between your thighs/knees. if that is uncomfortable, you can thread a heavy-resistance band through a bumper plate and carry it like a backpack.
What if I do not know the One Rep Max (1RM) of my strength lifts?
For those that do not know their 1RM, I would suggest you get familiar with the RPE and RIR scale.
Can this program be used for a fight camp?
Yes. However, you will require some alterations to the program. Please send me a message after you have made the purchase and I can give you recommendations that will better suit your fight camp schedule.
The Proof
verified-athlete-avatar Stevie Guest

Pro Muay Thai Fighter

Verified Athlete

"I feel amazing within my rounds and on the mats. My strength and power has gone up within my striking and wrestling. I am glad I started working together with Jason!"

verified-athlete-avatar Kent Toha

Amateur Muay Thai (C Class) Fighter

Verified Athlete

"Jason takes a detailed approach considering all aspects from the sport quickly devising a plan to attack both strengths and weaknesses in my fight preparations."

verified-athlete-avatar Justin Wijnans

Amateur Muay Thai Fighter

Verified Athlete

"Jason took and helped me translate speed, strength, power and conditioning into my striking and clinch game."

verified-athlete-avatar Luke Colbert

Amateur Muay Thai (C Class) Fighter

Verified Athlete

"Jason and his program helped me achieve improved physical strength and increase my power output and he did so even whilst I was losing weight to reach my fight weight. Not to mention I was in the best shape I have been in for my fight."

More from Performance Purpose - Strength & Conditioning

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Eight Limbs Strong - [The Complete 8-Week Muay Thai S&C Program]
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