I agree, sprinting and plyos make you fast and explosive, like lightning, if that makes sense in English. ⚡ I would recommend strides too. If you do them right, your legs get another boost. Go for an easy 30-minute run and do 1 minute of striding followed by 3 minutes of easy jogging. Just be careful—you will definitely underestimate how much recovery you need. 😄

Welcome Alex! Sounds like you've got quite a journey behind you. 👊 How old are your kids, and how do you keep them motivated and engaged in Muay Thai? I'd be really interested to hear what has worked for you.

I can imagine it’s pretty challenging for kids growing up in this digital age. Even if you grew up without smartphones, this world can definitely pull you in if you’re not careful. I really like that you lead by example. I think that’s something a lot of parents and coaches underestimate. Words are words, but actions speak much louder. And congrats to your son on his first win! That’s awesome to hear. I can’t wait to see him in ONE Championship one day. 😉🥊 I also really like what you said about finding the right community. I think that part is often underestimated. Having a place where you feel comfortable and belong can make a huge difference. I’ve spent almost a decade relying heavily on discipline and motivation myself, and I’ve learned that when that fuel runs low, having a good environment and a system that keeps you going becomes incredibly important. One punch at a time, my bro. 👊 Greets from Austria, without kangaroos 😉

My equipment is pretty basic. I use bioimpedance for body composition, and I personally use a Whoop, but for my athletes we don't really have the budget for extensive testing, and for most of them it's still more of a hobby. We do some simple performance testing, though: tracking max strength and seeing if it improves after a couple of months, as well as basic 10m sprint timing. As an engineer, the scientist in me always asks: are we actually using these tools correctly? For example, with bioimpedance, I'd try to measure under the same conditions each time—ideally in the morning, fasted, etc. And with sprint testing, I'd want to keep the conditions as repeatable as possible. I think even a simple measurement can be extremely useful if it's standardized and consistently applied. But the fanciest gadget in the world won't give you useful data if the person using it doesn't understand how to control the variables.

@Jose Rojas You right, a few years ago I thought the best equipment and the most advanced training program were the keys. Now I’m realizing that simplicity and consistency are the real game changers. 👌

Just to make sure I understand the principle correctly: 8–5 weeks out: → 3× sprint conditioning + 2× strength + 2× LSD → Can I add the 8 × 25-yard sprints directly after my strength sessions, or would you prefer them on separate days? 4–2 weeks out: → 2× lactic endurance/circuit training + 2× strength/power + 2× LSD 2 weeks out: → transition toward explosive power/isometrics and fight-specific conditioning 1 week out: → peaking / reduced volume And all of this is in addition to the actual combat-sport sessions, which remain the sport-specific work? Just want to make sure I understand how you intend the conditioning phases to fit around the combat training.