Not to mention, when you can get the entire body off the ground then it becomes a full body exercises. Probably the best out of the upper body explosive exercises. It’s a great exercise to develop speed and stamina for strikers and kickers. This is an advanced movement and should be performed after you can do bodyweight jump squats efficiently and you have lower body strength. These movements together do NOT make up a workout but are my top 10 plyometric exercises that all fighters should implement into their overall Muay Thai strength and conditioning training throughout the year. Plyometric training should be progressive in volume with low reps and sets, but with maximum effort. Top 10 Plyometrics Exercises for Muay Thai, MMA, and Combat Sport Athletes Performing plyometric exercises also develops your fast twitch muscles fibers, particularly IIB, as they produce greater peak power and more force at higher velocities. For the Muay Thai fighter it is a super important to develop fast twitch muscles fibers in your body to increase the power and effectiveness of your strikes. This means you’ll be able to jump higher, kick and punch with power and speed, move in and out quickly, explode to throw flying knees, and defend much more efficiently. When you improve your vertical jump, you are also improving your explosiveness, speed and agility. Plyometrics is the science examining the explosive movement generated by muscle power, with particular application to sport training and performance. Since power is the product of speed + strength, the ability of a fighter to generate force in a short period of time is at the root of developing greater explosive effect. Plyometrics training is designed to develop rapid alterations of eccentric and concentric contractions, while constant resistance is applied to the target muscle or muscle group. Needless to say, a Muay Thai fighter who trains with plyometrics will have more explosive, powerful strikes as well as better cardio than their opponent.
It’s crucial that a fighter develops these fast twitch muscle fibers to perform the intense energy bursts that are needed throughout a fight. Performing plyometric exercises, like the ones listed below, help build explosive strength using natural dynamic movements from bodyweight training, kettle bell movements and other types of exercises. Since fighting involves these types of explosive, powerful movements, it’s super important for all a nak muay to incorporate plyometrics into their training routines. Muay Thai fighters rely on fast, explosive movements like hopping, jumping, kicking, pushing, punching and throwing. Cardio exercise explosive plyometric power strength and conditioning training workout THE BEST PLYOMETRIC EXERCISES FOR MUAY THAI STRENGTH & CONDITIONING By Sean Fagan
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