Muay Thai Program
Paolo Prato
Combat Sports, Martial Arts, Jiu JitsuWhether you’re a seasoned fighter sharpening your edge or a beginner building your foundation, this program is built to bring out your best. Our personalized, science-backed approach targets your unique strengths, weaknesses, and goals — helping you perform, recover, and evolve like an elite athlete.
Through a carefully structured 6-week program, you’ll build explosive power, unmatched endurance, and functional strength — all while improving mobility and reducing injury risk. Every workout is designed with purpose and precision, so you can say goodbye to fatigue and step into the ring with resilience, confidence, and control.
In short: You’ll hit harder, move faster, and maintain output longer — without sacrificing control or technique.
Warm Up
A
A) 1000 meters on the rower B) Bear crawls shoulder taps: 1 set x 20 seconds C) Quadruped ext: 1 set x 20 reps D) Deadbugs: 1 set x 16 reps E) Cable opposite hand/leg reach: 2 sets each side x 8 reps F) Lunge + Twist: 1 set x 14 reps G) Bent over W - T's: 2 sets x 10 reps H) Band pull a-parts: 2 sets x 12 reps
Mobility
B
A) World's Greatest Stretch: 2 sets x 30 seconds B) Inchworm: 1 set x 5 reps C) T-Spine Opener: 2 sets each side x 6 reps D) 90/90 flow: 1 set x 60 seconds
Some Quick Notes!
C
When encountering a triset or superset: Rest 30-40 seconds between exercises and 60 seconds at the end of the tri-set or superset. Remember to perform 1-2 warm up sets of 2-4 reps building up the weight before performing the prescribed amount of reps, sets.
D
MB Slams
2 x 6
E
MB Rotational Slam
2 x 4
F
MB Pre Load Toss
2 x 3
G
Speed Contacts + Barbell
2 x 6
H
Trap Bar Consecutive Jumps
2 x 8
I1
Step Up DB Squat
2 x 5
I2
Assisted Alt Box Jump
2 x 10
I3
KB Side Bends
2 x 12
J1
BB Box Squat
2 x 5
J2
Box Jump
2 x 3
J3
Landmine Rotation
2 x 10
K1
Power Push Up
2 x 4
K2
Landmine Punch
2 x 4
L1
BB RDL
2 x 8
L2
Pendlay Rows
2 x 8
L3
Neck Hold
2 x 20
Circuit
M
20 Sec Sprint : 60 Sec Off x 10 Rounds: Airbike
Warm Up
A
A) 1000 meters on the rower B) Bear crawls shoulder taps: 1 set x 20 seconds C) Quadruped ext: 1 set x 20 reps D) Deadbugs: 1 set x 16 reps E) Cable opposite hand/leg reach: 2 sets each side x 8 reps F) Lunge + Twist: 1 set x 14 reps G) Bent over W - T's: 2 sets x 10 reps H) Band pull a-parts: 2 sets x 12 reps
Mobility
B
A) World's Greatest Stretch: 2 sets x 30 seconds B) Inchworm: 1 set x 5 reps C) T-Spine Opener: 2 sets each side x 6 reps D) 90/90 flow: 1 set x 60 seconds
Some Quick Notes!
C
When encountering a triset or superset: Rest 30-40 seconds between exercises and 60 seconds at the end of the tri-set or superset. Remember to perform 1-2 warm up sets of 2-4 reps building up the weight before performing the prescribed amount of reps, sets.
D
Assisted Alt Box Jump
2 x 6
E
Assisted Push Ups
2 x 6
F
Drop BB Inverted Row
3 x 6
G
Cluster MB Punch
2 x 11
H
KB Swing Cluster
2 x 12
I
BB High Pulls
3 x 5
J1
Lat Pulldown
2 x 8
J2
GHD Hyperextension
2 x 15
K
Rower
10 x 12
Circuit
L
12 Sec Sprint : 45 Sec Off x 10 Rounds: Rower
Circuit
A
Perform each station and then move onto the next in the order shown below - 20 Sec ON : 40 Sec OFF - 4 Rounds Each Exercise - 60 Sec Rest Before Moving To Next Exercise 1. Landmine Punch 2. MB Slams 3. Alt Plyo Jumps 4. Airbike 5. Rower 6. Skater Jumps 7. Burpee into Devils Press
Paolo Prato
PGP Coaching, founded in 2017, offers innovative online scientific-based training programs, nutritional guidelines, and full training camp support to combat sport athletes looking to dominate the ring. As a professional Sports Trainer based in Bedford and online, I have been training athletes to greatness since 2017.
I have developed this Muay Thai program to increase your punching and kicking velocity, power output, and reactive strength. Get everything you need to meet the demands of your sport!
Get Muay Thai Program
Alfie Greener
MMA Athlete
Verified Athlete"'My performance in the octagon has never felt the same since joining PGP. My Strength, Power and Conditioning have helped me put on display my technical skills"
Tim Thomas
x3 World Champion - Muaythai
Verified Athlete"Before Strength and conditioning my training was just about going full blast and 100% on everything. I have now found a structure and balance to my training which has helped me get back into the ring at the age of 40 feeling like I'm 20 again."
Till
Muaythai athlete - Fighting in Thailand
Verified Athlete"Paolo's Strength and Conditioning sessions have helped me maintain structure and all my physical qualities in and outside of camp. When fighting so often you really need to take care of your body and these sessions have done wonders for my physical & mental health."
