Power Session With My S&C Coach | Liam Harrison | Muay Thai Training 

power: warm up: ⁃ w/ resistance band - circles while walking forward (0:33) ⁃ w/ resistance band - side to side (0:48) ⁃ 15x kettle swing - med weight (1:25) ⁃ 5x box - jump off, hold sitting position (1:51) ⁃ lateral kettle swings - same weight (2:25), 20x - 10x each side explosiveness: ⁃ banded kettle swings - eye level, 10x (3:15) - 3 sets ⁃ box to box - start on one box, jump off, quickly jump in between then jump onto next (3:50). as little contact as possible on the floor + do this in between each kettle swing set - 3 sets upper: ⁃ warmup shoulders w/ resistance band and do rotations (8:20) - 10s ⁃ shoulder press w/ same resistance band (8:32) ⁃ x-pulls w/ same band - 10s (9:00) ⁃ shoulder press w/ singular long heavy bar - work both stances (southpaw + orthodox) (9:24) ⁃ next, add some weight to the bar if you can. make sure to push and almost throw the bar (11:24) - 5x, 3 sets. ⁃ bar row - work on squeezing your back for a short explosive movement (11:35) - 5x, 3 sets. also do it in between each bar push) lower: ⁃ squats with bar *front loaded* (13:00) - 10x, 3 sets (30 second rest in between) ⁃ same thing, just with more weight. 5x, 3 reps. more explosiveness: ⁃ throw overs with that bar we used earlier - make sure you are more explosive, and try to be fast - but make sure your form is still good - 20x, 2 sets. (1 min rest in between) - (14:05) ⁃ dumbbell press - on floor - 10x, 3 sets - (17:22) + make sure elbows touch floor and reset. ⁃ same thing, just a bit heavier, and be more explosive on the way up - 6x, 3 sets - (18:22) ⁃ pushups, and be as explosive as you can. - 8x, 3 sets - (19:31) ⁃ some weirdass ski things - i am not doing these - (20:10) ⁃ pushups w/ claps (21:03) - 8x, 3 sets. note: all the reps and sets are built around *what works for me* and not what liam is doing so ignore these and change them for *what works best for you*. also, a lot of the excersies have been grouped together in a ‘super set’ and i forgot to format my plan to show this but, for the most part, these are all the excerises liam does in this video, with the possible exception of one or twok

Liam you got a big shout out during live UFC Commentary yesterday!

Loving Liam’s attitude to this training. Asking questions and full intent with everything he does. True professional 👌

I'm a young kickboxer so this is very helpful to see professional fights train so i can find new ways of trainingmyself thanks liam

I love that wood finish for this small gym set up. The man has an epic beard! Thank you again for sharing with us one of your sessions.

Tried this workout this morning was grueling. Wouldn't mind seeing some more S and C routines you do Liam.

Great dude, and he likes all the comments?? LEGEND

This trainer knows his stuff. I love the way he uses ADA drops to prime the nervous system for explosive work. We use this same type of system in my gym, with incredible results. It echoes Soviet Russian Olympians during Verkhoshansky's era. This is real performance training!

the banded KB swings is so good!

Outstanding! I’m a personal trainer living and working in New York who is new to Muay Thai. Thank you gentleman for this!🤙💪

This is a very well constructed workout ! Hats off to both of you sir! Very inspiring!

Love this format - no bs, straight to the point.

If I could only have body or beard like your coach I'll be so happy. Thank you for choosing Muay Thai it's very honor to have foreigner promote this Thai traditional. I'm sure you got many laugh in your earlier fight, but hey we laugh at everything, lol.

very nice video, watched all the way through, looking explosive liam.

Go Liam! These type training vids are welcome, because its help lot when thai training allso! And many think what to do in gym and what would be good training in gym!

One of the best S&C videos I've seen. And a complete one too. Been searching for a good routine/exercises and find this is like the best selection of all I have seen so far. Will use this as a base for my routine thank you for sharing!

You’re A Beast Liam. 🦁

Im always doing technique oriented training. This is a great reminder that I have to do more S & C!

One of the best fighter weight training that will build super power that ive seen

Thanks for sharing this complete s&c workout. Much appreciated.

I’m sure this will provide me with invaluable information Liam, appreciate you sharing with all of us

How am I just finding your channel? This is sick!! Feel so much realer then the videos with motivational music playing behind it.

Loved that video ! That's serious s&c stuff, no bullshit ! Thank you so much to you and your s&c coach, please share more of this content!!

big love from New Zealand bro. I've boxed for about +10years am/pro. Decided to give muay thai ago after finding your video's and podcasts over lockdown 👊

Благодарю за труды 🙏

Dude!!! This one is absolute 🔥. 😎💙🙏🏼🔥🏋🏻‍♀️

Your coach is awesome ! Very celar and effective in his instructions.

Loving this kind of workout Liam !

Keep these videos coming Liam. Brilliant content!

Excellent video , glad I stumbled across this video

Grande grande Atleta💪

Every s n c coach on you tube has this beard

thanks LIam and coach! just watched yours Sannchai fight! 2! nice nice!

Excellent video. You have a good coach

Support you support muaythai

I watch all of the adverts just so Liam gets paid 😂👌🏻

Great routine and very inspiring. Keen to give it try myself. Would it be correct to assume that this routine is also for developing some endurance (anaerobic in particular) in addition to power given the high work rate with back to back exercises?

Kettlebell needs more focus in the UK, great way to get your core strength up quick, but you need to stop using your arms in the swings! Great video

Loved this

Thanks Liam, appreciate this content.

Legend one tough guy !!

Great content sir, I just subbed.👍👍👍❤️❤️❤️

thanks Liam

lovely vid fam! keep grinding legend

💪👍💪👍💪👍

Go on Liam!

nice exercises , will try eg fi ~20mins

Done this last night. Felt easy at first, then two thirds the way in i was on my ass. Haha

great vid

Great video

Whats the rest period between each super set?

Hi Liam, what balance of Marital art training to Power and conditioning training would you recommend to a non-pro fighter? For example, 2 days a week Martial art training with 3 days a week power conditioning. thank you

Great video, just wanted to ask what weight are your kettlebells?

How often do you do this routine Im dying trying to lift and do a total body routine 2 times a week and muay thai 3-4 times

Yo, Liam. How many pounds are those dumbbells?👀

Great exercises but maybe to less pulling to balance everything…. The last barbell exercise can damage the shoulder…

Good nice man 👍

very good

Hi coach how many sets and reps this workout? Or this workout rounds or sets?

U just build for fighting U look cute when u do those workouts 😎💪 those jumps

where can i find a good full/complete workout routine for an aspiring kickboxer?

Liam who is your s&c coach really intrested

How long you practice in a day?

Muito top

Top 🇧🇷

Seems more like bodybuilding training than power training. I thought power training was long rest periods 5-7 minutes for 1-5 reps for lots of sets. To really build explosive strength and power. That's how powerlifters train.

Robin Hood and Little John

They aren't a credible S&C coach if they don't have an epic beard.

I think this is useless and probably will injure your shoulders with the strange hip shoulder rise trust. Strength and conditioning coaches are useless.

No way on God's green earth should Liam be lifting weights that heavy. He is going to buikd muscle I guarantee it will effect any kind of striking style. Muscle is good as a second tool if your striking is not going to plan in say mma , so you can grapple. You can get a very very very good conditioning work out using just body weight, which will limit Muscle size . Compound exercises build muscle ,muscle requires more oxygen. I'm just a keyboard warrior bit I I yell you I trained muay thai 30 years ago and I've took gear bodybuilding. No way would I use weights with any kind of striking art . You can generate enough power through push ups and 2 kg hand weights keeping muscle size down.