Strength Training for Muay Thai at Horsepower Strength and Conditioning: Focusing on single leg stre

After my workout today, Coach Matt Miller asked me how my body has been feeling during my fight training. I told him that I'm usually dealing with some hip socket pain in my rear leg and that I've noticed that every time I go through a period of strength training, the pain subsides. The more I strengthen the area, the better it feels. I think this injury is caused by the fact that it's the rear leg in my fighting stance and so much of the planting, posting, pivoting, and firing power come from that leg. In Thai boxing, boxing, and MMA, the rear leg is constantly bearing a heavy load. Add to the fact that during pad and drill work, I'm throwing power kicks with the rear leg, and it becomes recipe for overuse injuries and joint pain.

I told Coach Miller that I believed that single leg strength training played a role in helping to hone in on the problem area and we agreed to keep incorporating single leg exercises into my specific training regimen. Today we focused on one-legged box lunges while holding dumbbells at 40, 45, and 50lbs. The exercise begins with doing 5 of the lunges with the dumbbells, then setting them down and performing 10 single leg jumps for speed. I did this routine on each leg for 5 sets each.

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