Camp-Ready: 6 Weeks to Thailand: Training by Jason Lau in TrainHeroic

Performance Purpose - Strength & Conditioning

Combat Sports

Coach

Jason Lau

Most Muay Thai hobbyists show up to Thailand excited—but underprepared. The heat, the running, the double sessions—it hits harder than expected. Sore shins, wrecked feet, and gassed lungs can turn your dream trip into a recovery week. This program was built to prevent that. It’s for anyone who wants to hit the ground running—not hobbling—when they land.
You’ll build running volume, muscular endurance, and tendon resilience ahead of time, so your body can actually handle the pace. No guesswork, no burnout. Just a clear plan to get you ready for long pads, tough clinch rounds, and stacked training days. If you're investing in the trip, this is how you make it worth it.

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

$69

Get Camp-Ready: 6 Weeks to Thailand

Built on Real-World Experience

I’ve coached fighters across all levels—from amateurs to pros—through high-volume training blocks, weight cuts, and fight camps. This program applies the same principles in a way that’s accessible to hobbyists preparing for intense Muay Thai training abroad.

Designed for Muay Thai Demands

This isn’t a generic conditioning plan. Every part of the program is tailored to the physical demands you'll face in Thailand: high running volume, tough pad work, and repetitive striking. It prepares your body for the load—not just the look.

Common Overuse Injuries Mitigation

Most hobbyists break down from things like shin splints, knee pain, and tendon flare-ups—especially when ramping up training too quickly. This plan gradually builds resilience in key areas so you can train harder without falling apart.

Clear Progression, No Guesswork

You won’t be guessing your way through prep. The weekly structure is simple to follow but smart in its progression. You'll arrive in Thailand conditioned, confident, and able to make the most of your training.

Features

Programming 4 days per week

Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Video and written instructions for each session and exercise to give clear concise information.

Delivered through TrainHeroic

Access to your training program. Anytime, anywhere.

Sample Week

Week 1 of 6-week program

Sunday

[Yielding ISO Focus] Strength & Power Session [W1D1]

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

1 x 1 @ 1

Low Box Jumpback

2 x 0 @ 22

Alternating Switch MB Rotational Toss

2 x 8.8184 @ 22

Overcoming ISO Calf Raise

2 x 10 @ 1

ANY Conditioning Modality [Roadwork, cycle, row, skiERG]

1 x 6

Lunge ISO Hold

2 x 0 @ 60

Elevated Push Up ISO Hold

2 x 0 @ 60

DB Seated Zercher Goodmorning

1 x 8 @ 20

DB Tripod Row

1 x 8 @ 20

Lu Raises

1 x 8 @ 20

4 Way DB Wrist Complex

1 x 8 @ 20

Tuesday

Heavy Bag Conditioning Session [W1D2]

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

1 x 1 @ 1

Skipping

1 x 5:00 @ 1

Shadow Boxing

2 x 3:00 @ 1

Heavy Bag Intervals

4 x 3:00 @ 3

[HEAVY BAG FINISHER] Continuous Straight Punches, Teeps and Swing Knees

1 x 3:00 @ 2

Shadow Boxing

1 x 3:00 @ 1

Thursday

[Yielding ISO Focus] Strength & Power Session [W1D3]

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

1 x 1 @ 1

Single Leg Lateral Hop & Stick

2 x 0 @ 4

Seated Rocker Jump

2 x 0 @ 4

Deep HE ISO Lunge Hold

2 x 0 @ 60

Inverted Row ISO Hold

2 x 0 @ 60

DB Goblet Squat

1 x 5:00 @ 1

Pull Up

1 x 5:00 @ 1

DB RDL

1 x 5:00 @ 1

Standing DB Overhead Press

1 x 5:00 @ 1

DB Tibialis Raises

2 x 9 @ 20

Lateral Banded Neck Curl

2 x 0 @ 16

Friday

Robustness & General Conditioning Session [W1D4]

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

1 x 1 @ 1

Copenhagen Side Bend

2 x 8 @ 10

DB Zottman Curl

2 x 8 @ 12

Seated External Rotation

2 x 7 @ 12

Prone and Supine Neck Curl

2 x 7 @ 12

Warm Up (Equipment of Choice)

1 x 5:00 @ 7

ANY Conditioning Modality [Roadwork, cycle, row, skiERG]

1 x 5 @ 0

Cool Down (Equipment of Choice)

1 x 5:00 @ 6

Coach

Jason Lau

Ready for Thailand?

Training Muay Thai in Thailand? This program builds the strength, endurance, and durability you’ll need. No guesswork—just a clear plan to prep your body for the volume ahead. Start now and show up ready, not worn out.

Get Camp-Ready: 6 Weeks to Thailand

FAQs

What if I do not have access to a barbell and squat rack?

If you do not have access to a barbell and squat rack, you can use a smith machine as a replacement to all exercises that require a barbell such as the isometric holds and overcoming isometrics.

How can I fit these sessions into my practice schedule?

Do not worry, I have already included instructions on how to schedule each session in the session instructions area. Sessions such as the Robustness & General Conditioning and Heavy Bag Conditioning sessions can be altered to your choosing.

What if I have no lifting experience?

This training program caters to all lifting levels. This is a athletic preparation program with easy to execute exercises and progressions to suit any audience.

The Proof

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!""

Kent Toha

Amateur Muay Thai (B 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.""

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.""

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.""