Training · Muay Thai
Muay Thai strength and conditioning
Keep training at your camp. We build the strength, power and fitness behind your technique, and plan it around your fights.
For fighters, people training at a camp, and visitors doing a block of Muay Thai.
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What the research says
A demanding sport on the body
Muay Thai asks a lot of your legs, trunk and conditioning. Strength work helps you handle it.
55%
of fighters reported an injury in their most recent fight, in one survey. Most were to the arms and legs.1
2/3
fewer sports injuries with strength training, in pooled trials across sports.2
23studies
in combat sports: strength, power and anaerobic fitness separated higher-level athletes from lower-level ones.3
How we train
Power and fitness behind technique
In striking sports, better athletes tended to be quicker and more powerful with lighter loads, and stronger over short, hard efforts.3 We train for that.
Assess the fighter
Strength, mobility, power and fitness tests, plus your camp schedule, fight dates and injury history.
Strength and power
Legs, hips, trunk and upper body, then fast, explosive work for kicks, knees and punches.
Fitness for rounds
Conditioning that matches hard rounds with short rests, planned so it does not wreck your camp sessions.
Look after the body
Physios on the same team for shins, hips, ribs and shoulders, and a plan that adjusts when something flares.
Your program
Three blocks around your fights
Your coach plans each block around your camp schedule and fight dates.
- 01
Away from a fight
Build the base
Full-body strength, trunk work and general fitness. The most time in the gym.
Move on whenStrength baseline set and your camp training feels good alongside it.
- 02
Fight camp
Power and speed
Explosive work, round-style conditioning, and less heavy volume so you stay fresh.
Move on whenPower and fitness are rising and recovery between sessions is good.
- 03
Fight week and after
Sharpen and recover
Short, light sessions before the fight, then a planned return after it.
RetestStrength, power and fitness, compared with your own last results.
See a doctor first if
- A head knock with headache, dizziness, confusion or memory problems
- Rib or chest pain that makes breathing hard
- Shin, hand or foot pain that does not settle
- A joint that swells, locks or gives way
For joint and muscle problems, our physio assessment is free.
Client reviews
What our clients say
Rated 5.0 from 57 Google reviews
“Came to see K. Meaw after a thigh injury due to overuse by playing tennis, I wasn’t able to walk and she helped me recover in 3 sessions plus taught me about strengthening my muscles to do sports.”
GERARDO TAYGoogle review “Darren and his team are amongst the best you can find on the island. They are technically highly competent but also have great people skills. I’ve trained with Darren and Kate outdoors and indoors, it’s always been great experience as well as fun.”
Jerome DGoogle review “I love OptimiseFit! The coaches are always motivating you, pushing you but they always care for your health first! They help you to find the best way to do the exercises, so even if you are a beginner, you can follow the classes and feel very good! My favourite place to exercise!”
Salwa Aisha ToledoGoogle review “Actual, proper strength and fitness classes. These people know what they are doing. Which is nice.”
Tamsin NugentGoogle review “I came to Optimize with chronic back pain and absolutely no ability to train. I was first matched with Khun Meaw, a highly skilled rehabilitation trainer who helped me eliminate my back pain completely. … After that, I continued training with Kate for a full year.”
nesterzhzhotGoogle review “I’ve trained at Optimise Gym before and really enjoyed it! Good people, good energy, and a really nice atmosphere. The gym has everything you need for a good workout, and everyone is friendly and welcoming. Definitely recommend this place!”
Nattha KongkhamGoogle review
Questions
Muay Thai questions
Do you teach Muay Thai?
No. Keep training at your camp. We build the strength, power and fitness behind your technique.
Will lifting make me slow or stiff?
Not if it is planned for fighting. Your program includes fast, explosive work, and it fits around your camp sessions.
I train twice a day at camp. Is there room for this?
Often yes, with short sessions. Your coach looks at your whole week and plans around it.
Can you help with shin or hip pain?
Yes. Start with a free physio assessment. Our hip arthritis and tendon pain guides cover some of the common problems.
I am only in Phuket for a few weeks. Is it worth it?
Yes. We assess you, train you while you are here and send you home with a plan.
What happens at the free training consultation?
A coach goes through your goals, injury and physio history, sleep, stress and eating, and what has stopped you before. Then you agree where to begin. It’s free, with no obligation.
Coaches
Your coaches
Kate has a background in return to sport. Our physios work on the same plan if anything flares.
How integrated training works
Kate
Senior Coach
Joonas
Coach
Katie
Client Experience and Junior Coach
Also on the team Beer, Coach
Next step
Build the engine behind the technique
Message us on WhatsApp to book your free training consultation. Bring your camp schedule and fight dates.
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In pain? Start with a free physio assessment
Questions first? WhatsApp +66 65 914 1604
Sources (3)
- Strotmeyer S, Coben JH, Fabio A, Songer T, Brooks M. Epidemiology of Muay Thai fight-related injuries. Inj Epidemiol. 2016;3(1):30.
- Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med. 2014;48(11):871-877.
- James LP, Haff GG, Kelly VG, Beckman EM. Towards a determination of the physiological characteristics distinguishing successful mixed martial arts athletes: a systematic review of combat sport literature. Sports Med. 2016;46(10):1525-1551.
This page is general information based on the research listed here. It is not medical advice. Your coach will tailor the plan to you, and your doctor’s advice comes first. Last updated November 2026.