Musings of Muay Thai - Building a Strong Core and a Stable Body

Start with the movements in the notes

Deadlift: build the hinge

The deadlift trains the coordinated use of the hips, legs and trunk. Begin with a light, manageable variation and learn to keep the load close, brace before lifting, and stand tall without leaning backwards at the finish. Each repetition should have a deliberate setup.

The original reminder was ten repetitions, with breaks, for three sets of the main lifts. That can be a later target with an appropriate load. The starter routine uses fewer deadlift repetitions so there is room to practise the setup without rushing or grinding through fatigue.

Another note concerned lifting without shoes. The useful principle is a stable, non-slip base: firm, flat footwear is a practical option. Barefoot lifting is optional where permitted and appropriate; it is not a requirement for developing strength.

Squat: control the descent and the return

A bodyweight squat or a goblet squat, holding one dumbbell at the chest, makes the movement easy to scale. Descend only as far as you can control comfortably, keep the feet grounded, and rise without letting the knees collapse inward. Build towards three sets of ten once the starting dose feels consistent.

Split squat: work one side at a time

The description of one foot forward, one behind, dumbbells at the sides, and lowering then raising the body most closely fits a split squat. Keep the feet in place for this version. A lunge adds a step and can come later. Start with body weight, use light hand support for balance, and add load only when both sides remain controlled.

Push-ups, abdominal work and the bench movement

Push-ups combine upper-body pushing with trunk control. Raise the hands onto a secure surface if the hips sag or the shoulders lose their position. Sit-ups also appeared in the notes; they can be an optional, comfortable trunk-flexion exercise, but they do not cover every function of the core.

The hands-behind-the-body lowering movement appears to describe a bench dip, rather than a barbell bench press. It is primarily an arm-pushing exercise with trunk support. Keep it optional and have the movement checked in person before loading it; do not force a deep shoulder position. Push-ups provide the main pushing exercise in the template.

Prepare for the session in 7–10 minutes

1. Raise the temperature, 2–3 minutes: brisk walking, easy cycling or relaxed marching.
2. Move through useful ranges, 2–3 minutes: controlled ankle rocks, hip movements, gentle upper-back rotations and shoulder circles.
3. Rehearse the patterns: five unloaded hip hinges, five squats, five easy incline push-ups, then five slow knee lifts per side with support available.
4. Ramp up the first lift: complete one or two lighter practice sets before the work sets.

Finish the warm-up feeling ready to move. Save tiring circuits for another part of the programme.

Two sessions that are easy to repeat

Use the same warm-up for both sessions. The numbers below are work sets, excluding warm-up sets. Rest roughly two minutes after the main leg exercises and 60–90 seconds after the other exercises; take longer when breathing or technique has not recovered. For rows, the repetition count applies to each side when using a single dumbbell.

Secure resistance bands to a suitable anchor. If an anti-rotation press is unfamiliar or no secure anchor is available, substitute a bird dog: two sets of five slow repetitions per side, keeping the pelvis level while extending the opposite arm and leg. A suitcase hold can replace the carry when space is limited.

These sessions deliberately include a pulling movement alongside the push-ups. The rows, glute bridges, dead bugs, side planks, anti-rotation presses and carries are additions to the original exercise list.

Make “a strong core” something I can practise

One phrase in my notes was to develop the core “from inside.” I read that as a reminder to improve coordination and control through the trunk. The muscles around the abdomen, back, pelvis and hips work together; appearance alone tells me little about how well I can hold position or transfer movement.

The added drills give that idea a practical shape. A dead bug asks me to move the limbs without letting the lower back arch excessively. A side plank or suitcase carry asks me to resist sideways collapse. An anti-rotation press asks me to resist being turned. Controlled rotation still belongs in Muay Thai practice—the aim is to choose the movement and remain balanced through it.

For balance, add two 20-second single-leg stands per side beside a wall or rail, two or three times a week. Keep the eyes open and the standing knee soft. Progress to five slow knee lifts or light reaches per side while maintaining control. Use a stable floor; extra wobble is not the goal.

If time and recovery allow, two sets of 10–15 controlled calf raises provide a simple extra for the lower legs. Start using both legs and a support. These small additions should leave enough energy for good footwork.

Keep strength connected to Muay Thai

Strength work supports the sport, while timing, distance, defence, combinations and clinch skills still need their own practice. For a short solo session, try three two-minute shadowboxing rounds with one minute of rest between rounds. Keep the effort easy to moderate:

1. Stance and movement: small steps, a balanced guard, controlled direction changes and a return to stance after each action.
2. Simple combinations: jab–cross, then a deliberate guard reset and exit. Add familiar knees or teeps at a height you can control.
3. Defence and recovery: practise familiar blocks, parries or checks followed by a simple response and a balanced reset.

Use techniques already taught and checked in person. Pad work, bag work, partner drills and clinch practice can develop the application further. Keep technical practice fresh: if doing it on the same day as lifting, place it first or separate the sessions.

An easy 20–30-minute walk, cycle or other comfortable aerobic session can fit on a lighter day. There is no need to add hard intervals to every session, especially when classes already supply demanding rounds.

Give recovery a place in the week

The final reminder in the recordings was straightforward: recovery belongs alongside training. Here is one possible week; move the days around to fit classes and how the body responds.

Protect sleep and leave space between demanding sessions. If a hard class is added, reduce or move another demanding session. Persistent fatigue, worsening soreness or a repeated drop in movement quality are reasons to reduce the workload.

Progress when the movement earns it

For the first two weeks, learn the exercises and use the lower end of each range. Keep the final repetition recognisably similar to the first. When every set reaches the top of the range with control, and two or three good repetitions still feel possible across two sessions, increase the load by the smallest practical amount and return to the lower end.

Add a third set to a main lift only when the current workload leaves you recovered for Muay Thai. Change one variable at a time: repetitions, load or sets. For core holds, first improve position and breathing, then add a few seconds or choose a slightly harder variation. Stop before posture breaks down.

A brief log is enough: exercise, load, repetitions, how much effort remained, and how the next skill session felt. A useful routine should make it easier to practise the sport consistently.

Keep movements comfortable and controlled. Stop an exercise that produces sharp pain, joint giving-way or dizziness; recurring symptoms need assessment before progression. This is a general training template, not an individual rehabilitation plan.