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The Ultimate Stamina Building Plan for Muay Thai, Boxing, and MMA

Introduction: Are you ready to take your Muay Thai, boxing, or MMA training to the next level? Well, get ready to tap into your inner warrior because we have the ultimate stamina building plan that will skyrocket your performance in the ring. Stamina is the name of the game in combat sports, and by following this plan for just two weeks, you’ll be able to go the distance, deliver powerful strikes, and outlast your opponents. So, let’s dive in and discover the benefits of building stamina and how it can transform your fighting game.

The Game-Changing Benefits of Building Stamina:

  1. Dominate the Ring: Picture yourself in the ring, going toe-to-toe with an opponent. What sets you apart? Your stamina. When you build your endurance, you can maintain your intensity throughout the fight. You won’t fade away as the rounds progress but instead stay on top of your game, delivering powerful strikes and defending against your opponent’s attacks. Stamina gives you the ability to dictate the pace of the fight and come out as the undisputed champion.

  2. Unleash Powerful Strikes: Stamina isn’t just about lasting longer; it’s also about generating maximum power in your strikes. As you build your stamina, you’ll notice a remarkable increase in the force behind your punches, kicks, and strikes. Your movements will become more explosive, and your attacks will pack a serious punch. With improved stamina, you’ll have the energy reserves to unleash devastating blows that can turn the tide of any fight.

  3. Mental Fortitude: Stamina isn’t just a physical attribute; it’s also about developing mental resilience. Pushing your limits and surpassing boundaries during stamina building exercises will toughen your mind. You’ll develop the ability to stay focused, composed, and determined even when faced with grueling training sessions and challenging fights. This mental strength will give you the competitive edge to outsmart your opponents and make split-second decisions under pressure.

 

Remember to stay hydrated throughout your workouts and listen to your body. If you experience any pain or discomfort, modify the exercises or consult with a fitness professional. With consistency and dedication to this stamina-building plan, you’ll notice improvements in your endurance and overall fitness level within just two weeks.

The 2-Week Stamina Building Plan: 

Week 1: Laying the Foundation – 30 Minutes a Day

During the first week, we’ll focus on building a solid stamina foundation through a combination of cardio and strength exercises. Here’s what your plan will look like:

  • High-Intensity Interval Training (HIIT) Cardio: Engage in 30-minute HIIT sessions three times a week. Alternate between short bursts of intense activity, such as sprints or jump rope, followed by brief periods of active recovery.
  • Strength and Endurance Circuits: Incorporate body weight exercises like push-ups, squats, lunges, and burpees into circuit training sessions. Perform each exercise for a set amount of time or repetitions, with minimal rest in between. Aim for three sessions per week.
  • Active Recovery: Take care of your muscles and prevent injuries by incorporating active recovery sessions. These can include light stretching, yoga, or low-impact activities such as swimming or cycling. Dedicate two days a week to active recovery.
 

Day 1: Cardio Blast

  • Warm up with dynamic stretches for 5 minutes.
  • Perform 20 minutes of high-intensity interval training (HIIT) cardio exercises such as jumping jacks, mountain climbers, burpees, or high knees. Alternate between 30 seconds of intense effort and 30 seconds of rest.
  • Cool down with 5 minutes of low-intensity cardio, such as brisk walking or jogging.

Day 2: Strength and Endurance Circuit

  • Warm up with dynamic stretches for 5 minutes.

     

  • Perform a circuit of bodyweight exercises including push-ups, squats, lunges, planks, and jumping lunges. Aim for 3 sets of 12-15 repetitions for each exercise, with minimal rest between sets.

     

  • Finish with 5 minutes of light cardio to keep the heart rate elevated.

Day 3: Active Recovery

  • Engage in a low-impact activity such as swimming, cycling, or yoga for 30 minutes. Focus on gentle movements to aid in recovery and promote blood flow.

Day 4: Interval Training

  • Warm up with dynamic stretches for 5 minutes.
  • Perform 20 minutes of interval training on a cardio machine of your choice (e.g., treadmill, stationary bike, elliptical). Alternate between 1 minute of moderate intensity and 30 seconds of high intensity.
  • Cool down with 5 minutes of low-intensity cardio.

Day 5: Endurance Run/Walk

  • Warm up with dynamic stretches for 5 minutes.
  • Go for a 30-minute run/walk at a comfortable pace. Gradually increase the intensity as your stamina improves.
  • Finish with a 5-minute cool down and gentle stretching.

Week 2: Pushing Your Limits 

Now that you’ve built a solid foundation, it’s time to step up your game and challenge your endurance further. Here’s your plan for the second week:

High-Intensity Interval Training (HIIT) Circuits: Increase the intensity of your cardio sessions by incorporating HIIT circuits. Combine explosive exercises like burpees, mountain climbers, and high knees with short rest periods. Aim for four sessions during the week.

Tempo Runs: Incorporate tempo runs into your routine to improve your endurance and maintain a consistent pace. Go for a 30-minute run, focusing on maintaining a challenging yet sustainable speed. This will simulate the intensity of a fight and improve your stamina.

Day 6: HIIT Circuit

  • Warm up with dynamic stretches for 5 minutes.
  • Perform a circuit of high-intensity exercises such as squat jumps, mountain climbers, kettlebell swings, or box jumps. Perform each exercise for 30 seconds, followed by 15 seconds of rest. Complete 3 rounds of the circuit.
  • Cool down with 5 minutes of light cardio.

Day 7: Active Recovery

  • Engage in a low-impact activity such as swimming, cycling, or yoga for 30 minutes. Focus on stretching and mobility exercises to promote recovery and prevent muscle tightness.

Day 8: Tempo Run

  • Warm up with dynamic stretches for 5 minutes.
  • Go for a 30-minute run at a comfortable pace, focusing on maintaining a consistent tempo throughout.
  • Finish with a 5-minute cooldown and gentle stretching.

Day 9: Endurance Circuit

  • Warm up with dynamic stretches for 5 minutes.
  • Perform a circuit of full-body exercises, including jump squats, push-ups, lunges, Russian twists, and bicycle crunches. Aim for 3 sets of 12-15 repetitions with minimal rest between sets.
  • Cool down with 5 minutes of light cardio.

Day 10: Interval Training

  • Warm up with dynamic stretches for 5 minutes.
  • Perform 20 minutes of interval training on a cardio machine of your choice. Alternate between 2 minutes of moderate intensity and 1 minute of high intensity.
  • Cool down with 5 minutes of low-intensity cardio.

If you’re serious about excelling in Muay Thai, Boxing, or MMA, investing in your stamina is non-negotiable. With an unwavering commitment to this stamina building plan, you’ll experience an incredible transformation in your performance. Dominate the ring with unmatched endurance, unleash devastating strikes with power and speed, and develop the mental resilience to overcome any challenge. Remember, building stamina is not an overnight process, but with consistency, dedication, and the right mindset, you can unleash your inner warrior and achieve greatness in the world of combat sports. So, lace up your gloves, step into the ring, and let your newfound stamina propel you to victory!

Welcome to BestSports Blog, you’ll find articles on everything from building mental
toughness and developing a winning mindset to training techniques and
strategies to help you succeed in the ring. We also cover topics like
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Mastering the Art of Muay Thai Clinch: A Game-Changer for Boxing, Muay Thai and MMA

The Muay Thai clinch is like an exquisite ballet in the realm of combat sports; it’s a demonstration of power, skill, and deft movement. Incorporating Muay Thai clinch work into your training program can be a game-changer and give you a distinct advantage in the ring despite the fact that boxing and mixed martial arts (MMA) have their own unique styles and tactics. We’ll dig into the fascinating realm of Muay Thai clinch in this post and examine the many advantages it offers both boxing and MMA competitors.

The Muay Thai Clinch: An Overview
The Muay Thai clinch, commonly referred to as the “plum,” is a close-range grappling move that enables competitors to take control of their opponent’s upper body.Unlike traditional boxing or MMA striking techniques, the clinch incorporates elements of clinching, striking, and devastating knee and elbow strikes.

Enhances Close-Range Control and Dominance:
One of the key benefits of incorporating Muay Thai clinch work into your training is the ability to establish control in close-quarters combat. By effectively clinching, you can nullify your opponent’s striking power and limit their movement, giving you the upper hand in the fight. The clinch allows you to dominate the engagement, control the pace, and set up devastating strikes.

Unleashes a Wide Array of Devastating Strikes:
Once you have established the clinch, a whole new world of striking opportunities opens up. Muay Thai is renowned for its devastating knee and elbow strikes, and the clinch provides the perfect platform to unleash these powerful weapons. Utilizing proper technique and timing, you can deliver bone-crushing knees and elbows that can break through an opponent’s defenses and potentially end the fight.

Develops Physical and Mental Strength:
The Muay Thai clinch demands a high level of physical conditioning and mental fortitude. Training in the clinch requires strength, balance, and endurance. Regular practice of clinch techniques helps to build core stability, upper body strength, and improve overall conditioning. Moreover, the clinch challenges your mental resilience, as it requires precise timing, strategy, and quick decision-making in the heat of battle.

You may overwhelm opponents with deadly strikes and knee strikes, keep superior control in close quarters battle, and advance your fighting game to new levels of tactical mastery. Don’t underestimate the game-changing power of clinch work – it’s the key to victory in the ring.

Enhances Defensive Skills:
While offensive techniques are crucial, a successful fighter must also possess solid defensive skills. The Muay Thai clinch provides an effective defensive tool, enabling you to neutralize your opponent’s attacks. By effectively controlling the clinch, you can limit your opponent’s striking range and reduce the likelihood of being hit with powerful blows.

Improves Overall Fighting Strategy:
The integration of Muay Thai clinch work into your training routine can significantly improve your overall fighting strategy. The clinch offers a unique avenue to seamlessly transition between striking and grappling, providing a versatile skill set that can catch opponents off guard. By mastering the clinch, you can adapt your style to various fighting scenarios and keep your opponents guessing.

Fosters Mental Focus and Discipline:
Training in the Muay Thai clinch requires a high level of mental focus and discipline. As you navigate the intricate footwork, clinch control, and strike combinations, you’ll find yourself honing your mental acuity. The clinch demands mental toughness, patience, and the ability to make split-second decisions while under pressure, skills that can benefit fighters in any combat sport.

The art of Muay Thai clinch work has revolutionized the world of combat sports, offering fighters a potent set of skills and strategies that can turn the tide of a fight. Whether you are a boxer looking to gain an edge in close-quarters combat or an MMA fighter aiming to diversify your arsenal, integrating Muay Thai clinch

 

Please note that the information provided in this blog is for general educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. If you have any concerns about your health or are experiencing symptoms related to elbow tendonitis, please consult with a qualified healthcare professional before attempting any of the treatment options discussed in this blog.

Welcome to BestSports Blog, you’ll find articles on everything from building mental
toughness and developing a winning mindset to training techniques and
strategies to help you succeed in the ring. We also cover topics like
nutrition, recovery, and injury prevention to help you stay in top form.
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Knock Out Elbow Tendonitis: A Complete Guide to Fast Recovery for Combat Athletes

Elbow tendonitis, also known as tennis elbow, is a common injury among boxers and other athletes who engage in repetitive arm movements. The condition is characterized by pain and inflammation in the tendons that attach to the lateral epicondyle, the bony bump on the outside of the elbow.

Tennis elbow can be a frustrating injury, but with the right treatment and management, it is possible to recover quickly and get back to training.

Here are ten ways to help speed up the healing process and reduce pain associated with elbow tendonitis:

Rest and Ice:
One of the most effective ways to reduce pain and inflammation associated with tennis elbow is to rest the affected arm and apply ice to the area. Ice should be applied for 20-30 minutes at a time, several times a day.

Physical Therapy:
A physical therapist can help you develop a rehabilitation program that targets the specific muscles and tendons affected by tennis elbow. This may include exercises to strengthen the muscles in the forearm and elbow, as well as stretching and range-of-motion exercises.

Non-steroidal Anti-inflammatory Drugs (NSAIDs):
Over-the-counter NSAIDs, such as ibuprofen, can help reduce pain and inflammation associated with tennis elbow. Be sure to follow the recommended dosage and speak with your physician before taking any medication.

Bracing:
Wearing a brace that supports the affected area can help reduce pain and inflammation associated with tennis elbow. A brace can also help prevent the injury from getting worse.

Ultrasound Therapy:
Ultrasound therapy is a non-invasive treatment that uses sound waves to stimulate blood flow and reduce pain. It can be used to help reduce inflammation and speed up the healing process.

Dry Needling:
Dry needling is a form of physical therapy that involves inserting fine needles into the affected area to stimulate blood flow and promote healing. It can be used to help reduce pain and inflammation associated with tennis elbow.

Elbow tendonitis is one of the most common injuries among boxers and other combat athletes. It is important to be patient and follow a consistent recovery plan to ensure the best possible outcome.

Stretching:
Stretching the muscles in the forearm and elbow can help reduce pain and inflammation associated with tennis elbow. A physical therapist can teach you the proper stretching techniques for your specific condition.

Cold Laser Therapy:
Cold laser therapy is a non-invasive treatment that uses low-level laser light to stimulate blood flow and reduce pain. It can be used to help reduce inflammation and speed up the healing process.

Platelet-Rich Plasma (PRP) Injections:
PRP injections involve using a patient’s own blood plasma, which is high in platelets and growth factors, to promote healing in the affected area. PRP injections have been shown to be effective in treating tennis elbow (1).

Surgery:
In severe cases of tennis elbow, surgery may be necessary to repair the damaged tendons. Surgery should be considered only after other treatment options have been exhausted, and it should be done by experienced surgeons.

In conclusion, elbow tendonitis or tennis elbow is a common injury among boxers, but with the right treatment and management, it is possible to recover quickly and get back to training. Rest, ice, physical therapy, non-steroidal anti-inflammatory drugs, bracing, ultrasound therapy, dry needling, stretching, cold laser therapy, PRP injections, and surgery are some of the ways to make the injury less painful and make the healing faster. It’s important to consult with a medical professional to determine the best course of treatment for your specific condition.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5541028/

Please note that the information provided in this blog is for general educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. If you have any concerns about your health or are experiencing symptoms related to elbow tendonitis, please consult with a qualified healthcare professional before attempting any of the treatment options discussed in this blog.

Welcome to BestSports Blog, you’ll find articles on everything from building mental
toughness and developing a winning mindset to training techniques and
strategies to help you succeed in the ring. We also cover topics like
nutrition, recovery, and injury prevention to help you stay in top form.
Follow us for expert insights and practical tips to help you reach your
full potential as a fighter

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Attention Boxing and Muay Thai Fighters!!! Looking to Improve Your Performance in the Ring? Meditate.

Yes, Meditation and Mindfulness Practices can be beneficial for boxing and Muay Thai students in a number of ways. Some research suggests that these practices can help improve focus, concentration, and mental clarity, which can be helpful for athletes looking to improve their performance in the ring.
One study published in the Journal of Clinical Psychology found that mindfulness meditation may be particularly helpful for athletes looking to improve their focus and concentration. The study found that athletes who participated in mindfulness meditation training showed significant improvements in their ability to focus and maintain their attention on the task at hand.


Another study published in the Journal of Sports Science and Medicine found that mindfulness meditation may also be helpful for reducing stress and anxiety in athletes. The study found that athletes who participated in mindfulness meditation training reported lower levels of anxiety and stress, as well as improved mood and well-being.


There is also some research to suggest that mindfulness meditation may be helpful for improving physical performance. A study published in the Journal of Alternative and Complementary Medicine found that athletes who participated in mindfulness meditation training showed improvements in their physical performance, including increased flexibility and strength, as well as improved cardiovascular endurance.

 

So, how can you start incorporating meditation into your boxing or Muay Thai training?

The first step is to set aside some time each day to practice. Whether it’s in the morning before your training or in the evening before you go to bed, find a time that works for you and stick to it.

Next, find a quiet and comfortable place to sit. It’s important to have a comfortable and stable posture, so try sitting on the floor with your legs crossed or in a chair with your feet firmly planted on the ground.

Once you’re seated and comfortable, begin by focusing on your breath. Take deep, slow breaths in through your nose and out through your mouth. As you breathe, try to clear your mind of any distractions or thoughts. If your mind begins to wander, simply bring it back to your breath.

As you become more comfortable with this basic form of meditation, you can start to incorporate visualization techniques. For example, imagine yourself in the ring or on the mat, executing your techniques with precision and power. Visualize yourself as calm, focused, and in control.

Finally, remember that meditation is a practice and it takes time to see results. Be patient with yourself and don’t get discouraged if you have trouble focusing or quieting your mind. With time and practice, you’ll find that meditation becomes easier and more beneficial for your boxing and Muay Thai training.

In conclusion, meditation is an essential part of martial arts training, especially for boxers and Muay Thai practitioners. It can help to improve focus and concentration, reduce stress, and improve physical performance. By incorporating meditation into your training, you’ll see improvements in your overall performance and be better prepared to handle the demands of the ring. So, take the time to meditate, and you’ll soon be on your way to reaching new heights in your training.

Overall, it appears that mindfulness meditation and other mindfulness practices may be beneficial for boxing and Muay Thai students looking to improve their focus, concentration, stress management, and physical performance.

References:

 

Welcome to BestSports Blog, you’ll find articles on everything from building mental
toughness and developing a winning mindset to training techniques and
strategies to help you succeed in the ring. We also cover topics like
nutrition, recovery, and injury prevention to help you stay in top form.
Follow us for expert insights and practical tips to help you reach your
full potential as a fighter

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10 Warm-up & 10 Cool-down Exercises for All Fitness Levels

Warming up before your boxing or Muay Thai training session is essential for optimal performance and injury prevention. Try these 10 exercises to get your body ready for the physical demands of training:

  1. Jumping jacks: Get your heart rate up and loosen your muscles with this simple and effective exercise.

  2. High knees: Jog in place and lift your knees up towards your chest to warm up your leg muscles and improve coordination.

  3. Leg swings: Swing one leg back and forth in front of you or to the side to loosen your hips and improve range of motion.

  4. Arm circles: Hold your arms out to the side and make circular motions with your shoulders to warm up your shoulder muscles and improve mobility.

  5. Lunges: This exercise is great for warming up your legs and improving balance.

  6. Squats: Squats are an effective way to warm up your leg muscles and improve balance and stability.

  7. Planks: Engage your core muscles and improve stability with this classic exercise.

  8. Push-ups: Warm up your upper body and improve strength and endurance with push-ups.

  9. Leg stretches: Improve flexibility and range of motion with some leg stretches.

  10. Jump rope: Get your heart rate up and warm up your muscles while improving cardiovascular endurance with jump rope.



After a hard training session, it’s important to properly cool down in order to reduce muscle soreness and fatigue and prevent injury. Here are 10 cool-down exercises that can help you recover and improve flexibility and mobility after Boxing or Muay Thai training: 

  1. Static stretching: Take some time to stretch out your muscles with static stretches. This can help improve flexibility and reduce muscle tension. Target areas like your calves, quadriceps, hamstrings, and hip flexors.
  2. Dynamic stretching: Engage in dynamic stretches to improve mobility and prepare your body for future activity. Some dynamic stretches that might be helpful for boxing and Muay Thai training could include leg swings, arm swings, and lunges.
  3. Yoga poses: Find some relaxation and recovery through yoga poses like downward facing dog, pigeon pose, and child’s pose.

  4. Foam rolling: Foam rolling can be a great way to massage and stretch out sore muscles. Some areas of the body that might be particularly helpful to foam roll after boxing or Muay Thai training could include the calves, quadriceps, hamstrings, and upper back.

  5. Massage: Massage can be an effective way to reduce muscle soreness and improve recovery. Consider getting a massage or using a massage tool like a massage ball or foam roller to work out sore muscles after training.

  6. Swimming: Swimming can be a great low-impact activity for cooling down after boxing or Muay Thai training. The buoyancy of the water can help reduce stress on the joints and muscles, making it easier to recover after a tough training session.

  7. Walking or jogging: Walking or jogging can be a good way to gradually bring the heart rate down after training. This can help flush out lactic acid and other waste products from the muscles, which can aid in recovery.

  8. PNF stretching: PNF stretching (proprioceptive neuromuscular facilitation) involves contracting and relaxing the muscles while stretching. This can be an effective way to improve flexibility and mobility.

  9. Ice bath: Ice baths are a popular cool-down exercise among boxers and Muay Thai fighters. The practice involves soaking in a tub of ice water following a training session. Ice baths are believed to help reduce muscle soreness and inflammation, and may also help to improve recovery following a workout.

  10. Planks: Planks are a great way to cool down after a workout, as they help to engage and strengthen the core muscles.

Welcome to BestSports Blog, you’ll find articles on everything from building mental
toughness and developing a winning mindset to training techniques and
strategies to help you succeed in the ring. We also cover topics like
nutrition, recovery, and injury prevention to help you stay in top form.
Follow us for expert insights and practical tips to help you reach your
full potential as a fighter

Earn Rewards & Save upto $25 on your next order. Sign up here

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