MEDS for Muay Thai (Minimum Effective Dose Strength)
Xingchun Hector Wang Sports Performance
Combat Sports, Functional Fitness, General FitnessMEDS is a 6-week, minimum-effective-dose strength program built specifically for Muay Thai athletes who want to get stronger, more explosive, and more durable—without draining energy for skill training. With just two focused sessions per week (plus optional prehab), MEDS gives you the essential physical qualities that actually transfer to striking performance.
This program includes carefully selected strength, power, and robustness exercises that target the key physical qualities every striker needs:
Maximal Strength & Effective Mass — Stronger legs, hips, and trunk let you put more bodyweight behind every strike and absorb force with less breakdown.
Explosive Power & Rate of Force Development — Faster ground reaction forces and quicker hip/knee extension mean cleaner, sharper kicks and quicker combinations.
Rotational Strength & Stability — Building rotation through the core and pelvis improves striking fluidity, balance, and power transfer.
Robustness & Durability — Optional prehab sessions reinforce the areas fighters overload most (knees, hips, ankles), helping you train harder and more consistently.
No junk volume. No wasted work. Just the smallest training dose that delivers real results in the ring and in training.
A1
DL POGO Medium tier
2 x 20
A2
Split Stance leaps Medium Tier
2 x 15
A3
DL stop and go POGO
3 x 10
B
Squat Patterning Primer
3 x 6
C
Weighted Pull Ups
3 x 6
D
Landmine SL RDL
3 x 6
E
Lu Raise
3 x 10
F
Paloff Rotation (no cable)
3 x 6
G
Single Leg Calf Raise
3 x 10
A1
Hip flexion KB
3 x 8
A2
KB wrist curl
3 x 8
A3
Neck Extension Plank Thrust
3 x 10
A1
DL POGO Medium tier
2 x 20
A2
Split Stance leaps Medium Tier
2 x 15
A3
DL stop and go POGO
3 x 10
B
Barbell Reverse Lunges
3 x 6
C
DB Military Press
3 x 6
D
Landmine SL RDL
3 x 6
E
Bent Over Row with rotation
3 x 8
F
Lu Raise
3 x 10
G
Cable Trunk rotation
3 x 6
A1
Hip flexion KB
3 x 8
A2
KB wrist curl
3 x 8
A3
Neck Extension Plank Thrust
3 x 10
Xingchun Hector Wang
Hector is a Doctor of Physical Therapy, strength coach, and Muay Thai practitioner specializing in physics-informed, minimal-dose training. He blends rehab, biomechanics, and S&C to help fighters move better, hit harder, and stay healthy—no fluff, just work that transfers to striking. MEDS was built for athletes who need strength without draining class performance.