I help fighters maximise their athletic performance. (click for more)
As an S&C coach I combine my love for combat sports with my expertise and passion for Strength & Conditioning.
Even though my first name is Swedish, I was born and raised in Germany from where I relocated to Australia in 2016. Since 2022 I'm based in Thailand where I train Jiu-Jitsu, wrestling and Muay Thai at Bangtao Muay Thai & MMA in Phuket.
Check out my free content and my training programs to take your athletic performance as a fighter to the next level!
That feeling when you wake up with a sore throat is so aggravating. You know in that moment you just lost two weeks of training minimum, plus a grind to get back to where you were before you got sick.
Second private this week, Kru Tong put me through my paces as usual! 🔥 "Only" 28°C but the humidity was off the charts. 17 minutes spent in heart rate zone 5. The rounds are getting longer, the output is increasing, the technique is starting to look cleaner. Happy with my progress! 🙌
Most fighters would be better off staying 3-4 reps shy of failure on heavy lifts. This will reduce the injury risk as well as the impact on combat sports training. Going closer to failure will cause more muscle soreness and CNS fatigue. It also provides more hypertrophy stimulus.
so what your saying is a deload week or tapper phase we would only ever decrease the volume low but never the intensity? Is there a time where we would ever flip the two or do both at the same time? Other question would be, during low intensity weeks would would do the same thing as the tapper phase/deload week where we only decrease the intensity or would we do that differently? Thanks!
does the sand ever fly out or any dust residue every come out when you slam it? Also just wondering can you hit these? like put them on the ground and pound it without sand flying out? I'm practicing mma too so just curious if I can use this other than just for picking up and training and can use for a ground and pound bag as well like a 2 in 1 combo and would filling this with rice also work? I just dont want sand dust flying out
@@quincy189 The sandbags are double-layered with a zipper and three velcros. Never had any issues with sand coming out! Not sure about the ground and pound. The material is a bit rougher compared to a wrestling dummy. You might cop some skin abrasions on your hands or elbows.
@@SvenKoch maybe using gloves and elbow wraps/guards should work? so the material is really rough meaning it shouldn't rip? what type of sand do you put in it? play sand?
Kru Tong is a former Rajadamnern Stadium Champ and he even has a win over Rodtang. It's such a privilege to learn from him! 🙌 Training with him once or twice per week for the past couple of months has improved my and Roundhouse kick a lot.
@@SincereLivingInPampanga Not intentionally - but I had a three-month break from combat sports. I still lifted weights and ate in a slight surplus, so I put on some size. I'm currently 98 kilos. Now, that I'm back to Muay Thai, I'm slowly getting leaner and dropping some of that weight. Planning to settle in around 95 kilos. ✅️
Brutal session yesterday with Kru Tong at Bangtao! 🥵 7-minute rounds in Thailand's heat, 17 minutes in zone 5. The fitter I get, the more the coaches push the pace. 🔥
17 minutes at 90-100% of my max heart rate, Kru Tong really pushed the pace today! 🥵 Still lots to learn when it comes to boxing but the hand speed and power are trending in the right direction.
hi coach What is the most important energy system when the tournament is approaching (k1) for 20 days before the tournament and I do not feel very fit. Thank you. thx
Loving the weekly Muay Thai privates at Bangtao! ❤️🔥 Thanks to Kru Beer's and Kru Tong's coaching, I've managed to add a bit more snap to my kicks in the last two weeks. Keen to see what this will look like a few more months down the line.
I just want to get a healthy heart And stop getting winded When I play with my kids and since I'm 35 this keeps getting harder. What do I do? Does this apply to me?
@@ACarpenter89 I'm 36 and fitter than ever. I complete each protocol once a week plus some additional red zone cardio during my combat sports training. ✅️
@@SvenKoch So if you were 35 and obese with posture issues you want to get good at boxing. But you also went to build muscle and lose fat. And let's say your sedentary where would you start like? Do you have a video? Do you have a program? Would you have a progression? Do you have nutrition tips? Like you seem pretty knowledgeable. So how would you start? How could I get more to where you're at?
Back on the pads with Kaimookkao! 🥊 Thanks to Kru Tong's coaching, Ive made some progress with my kicks in recent weeks! Such a privilege to learn from a former Rajadamnern and WBC champion! 🙌
@@SvenKoch I'm left handed also but I'm still standing orthodox and can you please make a video about how teenage athletes should train strength and conditioning wise?
I really had to dig deep in this session in the gruelling heat! 🔥 Heart rate peaked at 191 bpm, 15 minutes in zone 5. One round on the boxing pads followed by three rounds on the Muay Thai pads. Some more boxing and 20 Roundhouse kicks to top it all off! 💀
