A conditioning-focused program built around Muay Thai's demands: hip power for kicks, clinch strength, and the kind of round-based endurance that traditional camps drill for hours. Technique cues are included but the focus is building the body that can execute them. Designed to complement — not replace — technical coaching if you train at a gym, or to build serious conditioning if you're training solo.
Preview week 1 — purchase to unlock the full program.
Day 1 — Technique & Combos
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Knee Strike Drill | 3 rounds | 2 min | 45 sec |
| Footwork Ladder | 3 rounds | 90 sec | 30 sec |
| Burpee to Sprawl | 4 | 10 | 45 sec |
| Shadow Boxing — Jab/Cross | 3 rounds | 3 min | 60 sec |
| Combination Drill (1-2-3) | 4 rounds | 2 min | 60 sec |
Day 2 — Power Rounds
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Combination Drill (1-2-3) | 4 rounds | 2 min | 60 sec |
| Heavy Bag Power Rounds | 3 rounds | 3 min | 60 sec |
| Defensive Head Movement | 3 rounds | 2 min | 45 sec |
| Knee Strike Drill | 3 rounds | 2 min | 45 sec |
| Footwork Ladder | 3 rounds | 90 sec | 30 sec |
Day 3 — Conditioning
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Footwork Ladder | 3 rounds | 90 sec | 30 sec |
| Burpee to Sprawl | 4 | 10 | 45 sec |
| Shadow Boxing — Jab/Cross | 3 rounds | 3 min | 60 sec |
| Combination Drill (1-2-3) | 4 rounds | 2 min | 60 sec |
| Heavy Bag Power Rounds | 3 rounds | 3 min | 60 sec |
Day 4 — Defense & Footwork
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Heavy Bag Power Rounds | 3 rounds | 3 min | 60 sec |
| Defensive Head Movement | 3 rounds | 2 min | 45 sec |
| Knee Strike Drill | 3 rounds | 2 min | 45 sec |
| Footwork Ladder | 3 rounds | 90 sec | 30 sec |
| Burpee to Sprawl | 4 | 10 | 45 sec |
Day 5 — Technique & Combos
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Burpee to Sprawl | 4 | 10 | 45 sec |
| Shadow Boxing — Jab/Cross | 3 rounds | 3 min | 60 sec |
| Combination Drill (1-2-3) | 4 rounds | 2 min | 60 sec |
| Heavy Bag Power Rounds | 3 rounds | 3 min | 60 sec |
| Defensive Head Movement | 3 rounds | 2 min | 45 sec |
Lucas Meyer
11 Aug 2026
Great for my level — not too easy, not overwhelming. Will buy another program from this creator.
Isabella Silva
29 Jun 2026
This is now part of my regular rotation. Highly recommend.
Owen Baker
23 Mar 2026
Really enjoyed the variety across the weeks — never got bored.
€35
One-time purchase · lifetime access
Camille Dubois
21 Mar 2026
Great for my level — not too easy, not overwhelming. Will buy another program from this creator.
Emma Rossi
17 Mar 2026
Loved this program. The instructions were easy to follow and the results showed up fast.
