Functional Training for Muay Thai, Boxing, Mixed Martial Arts


Timo Pyeon

Strength, Stamina and Skill - in just 3 months!

Name: Timo Pyeon

Gender: Male Age: 30 years old Occupation: Educator

Country: UK

Training Experience:

2 months Muay Thai group classes in 2009 then nothing until July 2010 when I started Personal Training with Vince.


I have always been in reasonable shape, always tried to look after my health by eating and going to the gym. No matter what I’ve done my level of conditioning, strength and appearance have never drastically altered. I’ve always put this down to my genetics and been fatalistic about it; I’m one of those guys who can eat and eat and not put on any weight.

Unfortunately this summer I contracted mononucleosis and was incapacitated for a month. During that time my spleen and liver enlarged, I lost all my energy and appetite and was generally a wreck. When I got better I was determined to really get in shape.

Rather than just banging away at the gym doing the same thing as I’ve always done I decided to bite the bullet and do some personal training sessions with Vince. Honestly speaking the price was daunting and I was nervous as I was so out of shape and crap at Muay Thai.

I needn’t have worried at all, Vince is a fantastic coach. He listened to what I wanted out of the sessions (to get in shape and kick arse), assessed my skill and fitness level then got me working hard.


Kettlebell Basic Exercise Sets

This is for the kettlebell enthusiasts in our Hybrid Fitness class...  Remember to warm-up substantially and effectively before kettlebell training. Do between 5-10 minutes of light aerobic activity followed by stretching exercises to all the major muscle groups.

Kettlebell exercises clean

Kettlebell Cleans
1. Keep torso straight but bent forward at the hips slightly.
2. Explosively raise the kettleballs by extending the hips, knee and ankle in a "jumping action".
3. Keep your elbows out and shoulders directly above the kettleballs as long as possible. Keep the kettleballs close to the body.
4. Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms. Keep the elbows high during the pull until the highest point.
5. Rotate elbows around and underneath the kettleballs. Rack your hands across the front of the shoulders. Slightly flex the hips and knees to absorb the weight.
6. This should be a fluid motion where all the steps flow together.


Train Hard but Be Safe!

Safety Tips for Students and Coaches

Kickboxing Safety

Cardio kickboxing is popular and fun, but there is a risk of injury. The American Council on Exercise suggests preventing injury by avoiding overextension on kicks, not locking joints when punching or kicking, not wearing weights or holding dumbbells when you work out which can stress joints, and not pushing beyond your present ability. This can apply to karate and other martial arts classes as well.

Knee injuries can be preventedKnee Injuries and Prevention

Knee injuries are something that most people deal with, espcially those involved in sports. Most knee injuries are caused from improper impact forces upon the knee joint because of improper lower body postural alignment. A good way to check if one has good lower body posture is to sit in a chair in front of a mirror.

Put a chair in front of a mirror and sit down slowly (as in take 8-10 seconds on the descent). Watch your lower body as you do the movement. If your feet look like they are slightly falling in towards each other or your knees are coming towards one another, you are one of the 'knee injury prone'. This is a sign of a few things going on in your alignment, probably that you have tight adductors (inner thigh muscles) as well as tight plantar flexors (soleus and gastrocnemius). This causes most knees to go in as well as most feet to flatten.


Carbohydrates for Fuel

Getting Healthy With the Right Carbs

Grains for healthy carbsOne of the main causes of illnesses and ailments is unstable blood sugar levels. If you are on a blood sugar roller coaster, you are highly susceptible to exhaustion, mood disorders, obesity and a depleted immune system, making you prone to all sorts of illnesses.


Weight Training for Fighters

Weight Training Tips for Combat Sports

Weight trainingWeight training has always been a controversial topic in the martial arts and boxing communities, especially the striking systems like Karate, Taekwondo, Muay Thai and Kickboxing. Many coaches and instructors resist the idea of incorporating weight training because of reasons such as “big muscles make your punches and kicks too slow” and “muscles get too tight for fighting.”  Many instructors will tell you that “fighting is about technique, not strength.” Wrestlers, however, easily incorporate weight training in their training program because of its benefits for strength and explosiveness for lifting, throwing and/or holding down their opponents.  Now, with the popularity of MMA, fighters are finding the benefits and necessity of weight training.

In actuality, weight training, if done properly, significantly benefits martial arts fighters, whether they are strikers or wrestlers. Muscle density helps in absorbing impact. Explosive strength improves knockout power. Lean muscle increases muscular endurance required to sustain prolonged combat.

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