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Fight Club (Strength and Conditioning for Muay Thai/Kickboxing/Boxing)

Graeme Morris Perfomance

Combat Sports
Coach
Graeme Morris

This program is suitable for Muay Thai/kickboxing/boxing athletes. This program will build speed and power and strengthen the body. The athlete will become more resilient in the areas prone to injury within the sport. You will have access to programming exactly like the pro fighters I work with including world and Australian champions.

There are 3 strength and power sessions (2 recommended and 1 optional). Each session also contains mobility focussing around areas that typically get stiff and tight in the sport.

This program also contains a number of conditioning sessions that you may choose to add to your regular training. You have the option of adding specific or general conditioning sessions to improve energy system development needed for your sport.

There is also an extra mobility routine that you can add to your warm ups for skills session, or used on a recovery day.

It's time to take your training to the next level!

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HIT HARDER
Have more explosive power in your strikes.
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BECOME MORE RESILIENT & ROBUST
Combat sports can create a high amount of strain on the body. This program will strengthen the areas that can be problematic, allowing you to train more often without set backs.
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IMPROVE YOUR STRENGTH, SPEED AND POWER
In combat sports strength, speed and power are all attributes that are important to excel within the sport. Change the way you move, strike, and clinch for the better
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BECOME BETTER CONDITIONED
Have access to optional conditioning sessions that will build your fitness. Improve your ability to train harder and longer so that you can outwork the opposition.
Features
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Programming 5 days per week
There are a lot of options to select and choose from to add to your normal training including strength and power sessions, conditioning and mobility.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Have access to videos and instructions through an app so that it is easy to use and takes the guess work out of training.
Equipment
Required
Barbells // Dumbells // Adjustable Benches // Bands
Recommended
Trap Bar // Cable Machine // Medicine Balls // Kettlebell // Landmine Attachment
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-05-15

A1

Drunken Turtle

3 x 10

A2

Half Kneeling Thoracic Wall Rotation

3 x 12

A3

Scissor slides

3 x 12

A4

90/90 Hip flow

3 x 12

A5

Static Bear Hold

3 x 25

Monday
2022-05-16

Circuit

A

Perform 1-2 circuits of the following: Back Rolls to Reach Through x 10 90/90 Knee Rolls x 12 E/S 90/90 Hip Flow (control the movement slowly, if this feels very pinchy then stop) x 12 E/S Band Shoulder Dislocations x 12 E/S

B1

Single Leg Line Jumps Side to Side

3 x 15

B2

Medicine Ball Side Toss 1

3 x 8 @ 11.02 kg

C

Heel Elevated Goblet Squat

3 x 10

D1

DB Bench Press

3 x 10

D2

Chest-Supported DB Row

3 x 10

E

Hand supported Single Leg RDL

2 x 10

F1

Standing DB Curls

3 x 12

F2

Rotational Side Plank

3 x 12

Tuesday
2022-05-17

A

Run

1 x 30:00

Conditioning

B

Cardiac Ouput

Cardiac Output: Some enjoy long distance road running. This is fine or you can perform Roadwork 2.0. This is a combination of exercises done at low intensity. This is a difficulty level of 6/10 or if you have a Heart Rate monitor between 120-150 beats per minute. Eg: For a total of 40-60 mins with minimal rest 5 mins jogging 5 mins shadow boxing 5 mins skipping 5 mins light bag work (Complete 2-3 circuits, with 2 mins recovery between circuits) Use your imagination, as long as its low intensity exercise. The purpose of this method is to improve your stroke volume of the heart and lower your heart rate and increase work capacity. This can be done 1-2 per week

Conditioning

C

Cardiac Ouput

Cardiac Output: This is a difficulty level of 6/10 or if you have a Heart Rate monitor between 120-150 beats per minute. Eg: For a total of 30-60 mins without stopping: Simply choose some off-feet conditioning machines and accumulate the time you wish to train. This method is easier on the joints. Some example options include: - assualt bike - bike - x-trainer or elliptical - ergo or rower

Circuit

D

This is simply a bag workout. Skip 2 x 3 mins Shadow x 3 mins Hit the boxing bag 8 rounds of 3 mins with 1 min recovery between rounds.

Conditioning

E

Lactic Power Circuit for strikers

If close to fight you can hit the heavy bag using the below guidelines Or if you want a break from hitting and are further away from a fight choose either Assualt Bike, Ski Erg, Row Ergo or Bike Heart Rate should be maximal. Go hard from the beginning. If hitting the bag, there is little pacing. Go hard all out. If using machines you will need to pace a little otherwise you will be fucked on the other reps. Week 1: 40s work: 90s recovery x 4 reps rest 3 minutes and repeat Week 2: 40s work: 80s recovery x 4 reps rest 3 minutes and repeat Week 3: 40s work: 70s recovery x 4 reps rest 3 minutes and repeat Week 4: 40s work: 60s recovery x 4 reps rest 3 minutes and repeat

Wednesday
2022-05-18

Circuit

A

Perform 1-2 circuits of the following: Back Rolls to Reach Through x 10 90/90 Knee Rolls x 12 E/S 90/90 Hip Flow (control the movement slowly, if this feels very pinchy then stop) x 12 E/S Band Shoulder Dislocations x 12 E/S

B1

Line Hops- forward and back

3 x 15

B2

Heiden Jump

3 x 6

C

Trap Bar Deadlift

3 x 10

D1

High Incline DB Press

3 x 10

D2

Chin-Up

3 x 10

E

90 90 Hip Lift from Bench

3 x 10

F1

Banded Tricep Pushdown

3 x 20

F2

Weighted V-Ups

3 x 15

Thursday
2022-05-19

A

Run

1 x 30:00

Conditioning

B

Cardiac Ouput

Cardiac Output: Some enjoy long distance road running. This is fine or you can perform Roadwork 2.0. This is a combination of exercises done at low intensity. This is a difficulty level of 6/10 or if you have a Heart Rate monitor between 120-150 beats per minute. Eg: For a total of 40-60 mins with minimal rest 5 mins jogging 5 mins shadow boxing 5 mins skipping 5 mins light bag work (Complete 2-3 circuits, with 2 mins recovery between circuits) Use your imagination, as long as its low intensity exercise. The purpose of this method is to improve your stroke volume of the heart and lower your heart rate and increase work capacity. This can be done 1-2 per week

Conditioning

C

Cardiac Ouput

Cardiac Output: This is a difficulty level of 6/10 or if you have a Heart Rate monitor between 120-150 beats per minute. Eg: For a total of 30-60 mins without stopping: Simply choose some off-feet conditioning machines and accumulate the time you wish to train. This method is easier on the joints. Some example options include: - assualt bike - bike - x-trainer or elliptical - ergo or rower

Circuit

D

This is simply a bag workout. Skip 2 x 3 mins Shadow x 3 mins Hit the boxing bag 8 rounds of 3 mins with 1 min recovery between rounds.

Conditioning

E

Lactic Power Circuit for strikers

If close to fight you can hit the heavy bag using the below guidelines Or if you want a break from hitting and are further away from a fight choose either Assualt Bike, Ski Erg, Row Ergo or Bike Heart Rate should be maximal. Go hard from the beginning. If hitting the bag, there is little pacing. Go hard all out. If using machines you will need to pace a little otherwise you will be fucked on the other reps. Week 1: 40s work: 90s recovery x 4 reps rest 3 minutes and repeat Week 2: 40s work: 80s recovery x 4 reps rest 3 minutes and repeat Week 3: 40s work: 70s recovery x 4 reps rest 3 minutes and repeat Week 4: 40s work: 60s recovery x 4 reps rest 3 minutes and repeat

Friday
2022-05-20

Circuit

A

Perform 1-22 circuits of the following: Back Rolls to Reach Through x 10 90/90 Knee Rolls x 12 E/S 90/90 Hip Flow (control the movement slowly, if this feels very pinchy then stop) x 12 E/S Band Shoulder Dislocations x 12 E/S

B

DB Split Squat

3 x 8

C1

Weighted Push Up

3 x 10

C2

Inverted Row

3 x 10

D1

Short Lever Copenhagen Hold

3 x 20

D2

Kneeling Band Pallof PRess

3 x 12

Coach
coach-avatar Graeme Morris

Graeme Morris works with a number of combat athletes including world and Australian champions. He holds a degree in Human Movement with Honours in Exercise Physiology, as well as a Masters in Strength and Conditioning

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GET THE EDGE

BECOME FASTER, MORE POWERFUL AND STRONGER. OUTLAST THE OPPOSITION AND BECOME UNBREAKABLE. ALL THIS FOR LESS THAN $10 A WEEK

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FAQs
Who is this for?
These programs are designed for athletes that want to excel in the sport of Muay Thai, Kickboxing or Boxing. It is structured in a way to improve your speed, power and strength, as well as make you more resilient and robust. There are also conditioning and mobility session planned so that you can work on all aspects of your strength and conditioning.
How is it structured?
The program us designed so that you can pick and choose what you think you need to work on, and structure it around your traditional combat sessions. There is strength and power sessions, conditioning workouts and mobility routines.
What if I have a question?
You have the option to ask questions in the app to assist your training.
Are there videos?
All exercises have a video so that you know exactly what to do.
The Proof
verified-athlete-avatar Ramesh Habib

Lion Fight Muay Thai World Champion

Verified Athlete

"I've been doing Graeme Morris strength training for 2 years now. It has helped increase my strength and explosiveness. I'm hitting harder and more powerful than I've ever been. The work outs are specifically catered for fighters and coincides perfect with fight training. The best in the business."

verified-athlete-avatar River Daz

WMC Aussie Champ Top 10 Glory Kickboxing

Verified Athlete

"I'm faster, explosive and fitter than I've ever been. Working with Graeme over the years has made my body robust and durable. Every session is tailored to get the best out of me and peak performance come fight day."

verified-athlete-avatar Luis Regis

WFO Muay Thai World Champion

Verified Athlete

"I recommend every athlete to start doing strength and conditioning as part of your weekly routine. Making your body strong is so important to prevent injuries. I wish I started at the beginning of my career as I believe that I wouldn't have had my knee or back injuries."

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Fight Club (Strength and Conditioning for Muay Thai/Kickboxing/Boxing)
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Fight Club (Strength and Conditioning for Muay Thai/Kickboxing/Boxing)
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Fight Club (Strength and Conditioning for Muay Thai/Kickboxing/Boxing)
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Fight Club (Strength and Conditioning for Muay Thai/Kickboxing/Boxing)