Muay Thai Athletes

Muay Thai, also known as Thai Boxing is a combat sport that combines defensive movements including  kicking, punching, use of the elbow, knee, and grappling. Striking is also a term used when striking the opponent with a jab, hook or uppercut. Traditional Muay Thai involves 5 3-minute rounds, using both the anaerobic and aerobic energy systems. Many traditional training programs for Muay Thai and other combat sports, such as boxing and wrestling rely heavily on sport specific movements such as pad work and sparring, and also running for aerobic and weight loss purposes (Turner, 2009). Strength training is avoided, in order to not “bulk up” or increase muscle mass or muscle size (i.e. cross sectional area) (Kostikiadis et al., 2018). However, when analyzing a strike, we see triple extension from the knee, hip and ankle, generating force from the lower body musculature, moving up through the kinetic chain, and applying that force onto the opponent. The development of this synchronization of force produced from triple extension proves that power and reactive strength training should be included in the training program. Reactive strength and power training will lead to an increase in neural development of fast twitch fiber muscles, leading to an increase in force production (Kostikiadis et al., 2018). However, many traditional Muay Thai and combat sports training programs involve high volume endurance, with low load intensity, attempting to mimic the 3 minute rounds. Low load intensity power training is also often used, but tends to ignore the significance behind reactive strength training as a prerequisite for power production. (Kositikiadis et al., 2018; Turner, 2009). In order to fully examine the strengths and weaknesses behind these sports training programs, we will further analyze the biomechanics of the movements, and what is happening on a cellular level between traditional sport specific training programs and other forms of training. 

Turner (2009) breaks down the biomechanical analysis of a strike and other defensive movements in Muay Thai. As mentioned above, triple extension of the hip, knee and ankle occur when striking, producing force up the kinetic chain through the trunk, shoulders, arm and eventually on to the opponent. In order to mimic this kinematic process, “carry-over-training” is sometimes performed. The example provided is to perform a set of power snatches, followed by straight punches on the bag during the rest period. For clarification, both the power snatch and striking involve triple extension. This type of training can lead to an increase in force production when striking the opponent.  This leads us into the purpose of using reactive strength, plyometrics and the stretch shortening cycle (SSC) capabilities for Muay Thai and other combat fighters. Improvements in SSC capabilities can lead to enhanced propulsive forces, which positively can impact the force of power and power endurance during striking. Different variations of plyometrics and ones that can mimic the triple extension action, could greatly benefit the athletes SSC (Turner, 2009). A study from Kyrolanien et al., used plyometric training on athletes for 4-months and found a result of an 8% increase in takeoff velocity, and a decreased energy expenditure of 24%. Therefore, plyometrics should be used as a way of conditioning the athlete to help increase striking force production, and also the ability to perform these strikes with proper form and less fatigue (Kyrolanien et al., cited by Turner, 2009). Finally, as stated previously, weightlifting is heavily avoided in combat sports, in fear of gaining muscle mass and increasing weight. However, Turner (2009) states that there is a high-positive correlation between maximum strength and peak power. He continues by saying that strength training should be included throughout the program to successfully maintain power output at high levels. 

Kostikiadis et al. (2018) did a 4-week study on 17 active muay thai fighters, and split them into two groups: The regular training group (RTG), mimicked traditional training programs for muay thai fighters and the Specific Training Group (STG) was designed to meet the demands needed during a Muay Thai/MMA competition. Both groups participated in three days of a developed strength and conditioning program, and the other three were used for sparring, pad work and other sport-specific training. All participants had one day off. The RTG did a circuit workout, incorporating high repetitions to be performed in the least amount of time, encouraging muscular endurance, while also increasing aerobic capacity as a result. Some of these movements included squats, military presses, kettlebell swings, and sumo deadlifts, with repetitions maxing out at 100. Skipping rope was also included at 70-80% V02 max for 20 minutes. The RTG  involved minimal rest periods, but at most did a 1:1 rest interval ratio. The STG focused much more on higher intensity load (80-95%) and lower repetition for most strength and power exercises, with more rest time, minimizing fatigue. This included bench presses, medicine ball chest throws, deadlifts and sled pushes, to name a few. Certain exercises, such as squat jumps only used bodyweight to 30% intensity, in order to increase power output. They also included HIIT training with a rowing machine, and several varieties of plyometrics not seen in the RTG. In summary, the RTG group performed much higher volume load and more time was spent on endurance training. The STG spent more time on plyometrics, sprint/HIIT training and power/strength exercises. After these four weeks, the SGT improved parameters in strength, speed, power and aerobic performance, while the RTG saw little change and improvement from their programming. Kostikiadis et al. (2018) states that the main use of circuit training, and lack of specificity, with minimal rest causing fatigue, lead to this lack of improvement in strength, power and aerobic fitness for the RTG. Another finding was that there was no change in the increase in muscle mass from the SGT group. As stated before, strength training and heavy lifting is often avoided, due to fear of putting on weight, which is greatly avoided, in order to fight opponents of a lower mass. However, something for a strength and conditioning coach to understand is that hypertrophy adaptations typically take longer than 4 weeks to occur, and therefore should be aware of changes in the body, to adapt the training program if necessary (Kostikiadis et al., 2018). 

In conclusion, evidence has shown that the training components lacking for Muay Thai fighters are longer rest intervals, reactive strength training and maximal strength training to encourage higher rate of force production when striking. Therefore, including more plyometrics, higher load strength training with fewer repetitions, and HIIT or speed training (sprints), while incorporating sufficient rest time can greatly benefit the success of a Muay Thai or combat fighting athlete. 

References

Kostikiadis IN, Methenitis S, Tsouhkos A, Veligekas P, Terzis G, Bogdanis GC. The effect of short-term sport-specific strength and conditioning training on physical fitness of well-trained mixed martial arts athletes. J Sports Sci Med. 2018 Aug 14;17(3):348-358. PMID: 30116107; PMCID: PMC6090403.

Turner, Anthony N MSc, CSCS. Strength and conditioning for Muay Thai athletes. Strength and Conditioning Journal 31(6):p 78-92, December 2009. | DOI: 10.1519/SSC.0b013e3181b99603