OPTIMAL 12-WEEK FIGHT CAMP BLUEPRINT

General Physical Muay Thai

Preparation Skill

General (Low) Specific (High)

TRANSITION FIGHT CAMP

(2-4 WEEKS) (12 WEEKS)

Mobility & Functional Explosive Maximum

BLOCK
Movement Strength Power Speed

GENERAL
Aerobic Capacity Aerobic Power
CONDITIONING

LOCAL Aerobic Power Aerobic Power Aerobic Power Aerobic Power

CONDITIONING Alactic Capacity Alactic Power Lactic Power

FULL FIGHT CAMP PROGRESSIVE CHARTS

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 OPTIMAL 12-WEEK FIGHT CAMP BLUEPRINT
PRE-FIGHT CAMP MOBILITY & MOVEMENT
(2-4 WEEKS)

PURPOSE:
Build the movement qualities – mobility, stability, and coordination – which are the foundation of every other level of your performance.

GOALS WHY
• Strengthening tendons, ligaments, and joints • Greater efficiency, economy of movement, & smoothness of technique

• Increasing bone density • Improved balance and range of motion

• Balance strength around joints • An improved movement buffer, the capacity to resist injury

• Increasing connective tissue surrounding individual muscle fibres • Preparing the body to withstand the training in following training blocks

• Building neuromuscular coordination & coordinated movement patterns
• Improving aerobic capacity
• Recovery following last fight camp

TRAINING SUMMARY
PREDOMINANT EXERCISE GUIDELINES (2 sessions per week) CONDITIONING GUIDELINES (3 sessions per week)
Include highly efficient exercises to screen your body for imbalances and General conditioning using relatively low effort levels for a longer length
blocks in range of motion. of time, for one continuous effort (no repeats).
For example: The Turkish Getup (see worked example below) For example: 30 - 60 minute continuous, steady runs.
Load relatively lightly and use for higher reps (typically 40% to 70% of one
Local muscular conditioning using explosive movements repeated for
rep max for 3 sets of 9-12 reps).
short bursts of 8 to 10 seconds with 45 to 60 seconds active rest.

For example: jump squats, jump split-squats, sprints, bounding,

pad work or bag work, or plyo push ups

EXERCISE WORKED EXAMPLE – TURKISH GET UP

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 OPTIMAL 12-WEEK FIGHT CAMP BLUEPRINT
FUNCTIONAL STRENGTH
(4 WEEKS)

PURPOSE:
Build the ability to generate maximal force using proper movement patterns.

GOALS WHY
• Improve muscle fibre recruitment
 • Improve balance and stability

• Strengthen full range of motion
 • Directly improve clinch performance

• Increase strength to weight ratio
 • Improve impact resilience

• Maintain explosive power and speed levels
 • Improve capacity to develop explosive power

• Increase aerobic power levels • Recover quicker between training sessions


TRAINING SUMMARY
PREDOMINANT EXERCISE GUIDELINES (2 sessions per week) CONDITIONING GUIDELINES (3 sessions per week)

Two total body resistance training sessions each week, using compound General conditioning using relatively low effort levels for a longer length
exercises. of time, for one continuous effort (no repeats).

For example: deadlifts, squats, bench press, shoulder press, For example: 30 - 60 minute continuous, steady runs.
rows and pull ups for 3-5 sets of 3-5 reps.
And also sessions using higher effort levels (up to the anaerobic threshold
level) for various interval lengths of time, with low intensity active rests,
and multiple repeats.

For example: Repeated 3 minute threshold runs

Local muscular conditioning using explosive movements repeated for

short bursts of 8 to 10 seconds with 45 to 60 seconds active rest.

For example: Jump squats, jump split-squats, sprints, bounding,

pad work or bag work, or plyo push ups

And possibly also strongman endurance training like farmers walks, or

weighted sled pushing ofr sets of a minute or two.

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 OPTIMAL 12-WEEK FIGHT CAMP BLUEPRINT
EXPLOSIVE POWER
(4 WEEKS)

PURPOSE:
Convert your Functional Strength into Explosive Power.

GOALS WHY
• Increase ability to generate high forces more quickly
 • Improve the muscle coordination for strikes

• Improve explosive timing and rate of relaxation
 • Improve clinch throws and punch kicking power

• Increase power to weight ratio
 • Improve capacity to develop dominant speed

• Maintain functional strength and speed levels
 • Recover quicker between explosive strike combos

• Increase aerobic power levels at higher intensity

TRAINING SUMMARY
PREDOMINANT EXERCISE GUIDELINES (2 sessions per week) CONDITIONING GUIDELINES (3 sessions per week)

Two total body resistance training sessions each week, using explosive General conditioning using higher effort levels (up to the anaerobic
compound exercises. threshold level) for various interval lengths of time, with low intensity
active rests, and multiple repeats.
For example: Squat jumps, kettlebell swings and, sled pushes,
and olympic lifts like cleans, jerks, and snatches for For example: Repeated 3 minute threshold runs
3-5 sets of 3-5 reps.
And also sessions using multiple high effort levels of a short duration, with
generous rest intervals.

For example: Multiple short hill sprints of 6 seconds with

a minute active rest.

Local muscular conditioning using explosive movements repeated for

short bursts of 10 to 12 seconds with 40 to 50 seconds active rest.

For example: Jump squats, jump split-squats, sprints, bounding,

pad work or bag work, or plyo push ups

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 OPTIMAL 12-WEEK FIGHT CAMP BLUEPRINT
MAXIMUM SPEED
(4 WEEKS)

PURPOSE:
Convert your Explosive Power into Maximum Speed.

GOALS WHY
• Increase maximum speed
 • Move faster than your opponent

• Maintain functional strength & explosive power levels
 • Strike with dominant speed

• Maintain aerobic power levels and build • Increase damage caused by strikes

lactic power tolerance
 • Convert endurance into fight-specific fitness

• Push fight endurance to the limit
 • Peak for fight night, not the day before of after

• Remove all fatigue, taper for the fight

TRAINING SUMMARY
PREDOMINANT EXERCISE GUIDELINES (2 sessions per week) CONDITIONING GUIDELINES (3 sessions per week)

Two total body resistance training sessions each week, using explosive General conditioning using higher effort levels (up to the anaerobic
plyometric exercises. threshold level) for various interval lengths of time, with low intensity
active rests, and multiple repeats.
For example: Box jumps, hurdles, med ball throws, sprints etc,
typically for 3-5 sets of 5-10 reps or up to For example: Repeated 3 minute threshold exercise circuits or
10 second bursts. pad work rounds

And also sessions using multiple high effort levels of a short duration, with
generous rest intervals.

For example: Multiple sprints of 10 secs with a

minute active rest.

Local muscular conditioning using explosive movements repeated for

short bursts of 12 to 15 secs with 30 to 40 secs active rest.

For example: Jump squats, jump split-squats, sprints, bounding,

pad work or bag work, or plyo push ups
for example.

And local muscular Lactic Power conditioning can be developed using

these same explosive movements, but repeated for bursts of 15 to 30
secs with active rests from 15 to 30 secs.

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 OPTIMAL 12-WEEK FIGHT CAMP BLUEPRINT
SHORTER FIGHT CAMPS 10w 10-WEEK FIGHT CAMP EXAMPLES
Functional Strength Block (3 weeks)
Explosive Power Block (3 weeks)
Although the optimal fight camp fully develops each of
Maximum Speed Block (4 weeks)
the performance qualities in the run up to a fight using
full 4-week blocks, we can chop each of those down to If strength levels are already good...
anywhere between 2 to 4 weeks if time is short.
Functional Strength Block (2 weeks)
And… we can even leave a block out if that Explosive Power Block (4 weeks)
performance quality is already firing at an adequate 8w Maximum Speed Block (4 weeks)
level.

The longer you’ve been using effective strength and

8-WEEK FIGHT CAMP EXAMPLES
conditioning training, the better your foundation
Functional Strength Block (2 weeks)
qualities, and the shorter you fight camp can be
Explosive Power Block (3 weeks)
without seriously short-changing you short-term Maximum Speed Block (3 weeks)
performance, or your long-term athletic progress.
6w If strength levels are already good...
So depending on your personal situation, here are
some alternative fight camp suggestions... Explosive Power Block (4 weeks)
Maximum Speed Block (4 weeks)

2w 4w 6-WEEK FIGHT CAMP EXAMPLES

Functional Strength Block (2 weeks)
Explosive Power Block (2 weeks)
Maximum Speed Block (2 weeks)

If strength levels are already good...

Explosive Power Block (3 weeks)

Maximum Speed Block (3 weeks)

4-WEEK FIGHT CAMP EXAMPLES Or...

Explosive Power Block (2 weeks)
Maximum Speed Block (2 weeks) Explosive Power Block (2 weeks)
Maximum Speed Block (4 weeks)
Or...
2-WEEK FIGHT CAMP EXAMPLE
Maximum Speed Block (2 weeks) Maximum Speed Block (4 weeks)

SHORTENING BLOCKS EFFECTIVELY FIGHT WEEK

For each 4-week block, use the following structure: The deload week should always be timed to land on
Week 1 Low (moderate loads) the week of the fight… and on fight week, this deload
Week 2 Medium (higher loads) means no resistance training at all, just the cardio
Week 3 High (maximum loads) conditioning training for that block.
Week 4 Deload (lighter loads)
This is part of a pre-fight taper, designed to physically
For each 3-week block, use the following structure: boost competitive performance at the last minute by at
Week 1 Medium (higher loads) least another 3%.
Week 2 High (maximum loads)
Week 3 Deload (lighter loads) And when you know you’ve trained for a fight more
efficiently and effectively than ever before, the
For each 2-week block, use the following structure: psychological performance boost can’t be
Week 1 High (maximum loads) underestimated either. Chok dee!
Week 2 Deload (lighter loads)

If you’re interested in how you can progress each week

in each block, take a look at this video to learn more:
https://youtu.be/elOsVvHWMGo

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