Are you looking for core-strengthening training tips? If yes, read on...

Another informative article from Fairtex;

Are you looking for core-strengthening training tips? If yes, read on...

Muay Thai isn't just about powerful kicks and lightning-fast strikes; it's about core strength and stability. Your core muscles are the foundation of your every move, from delivering that knockout blow to maintaining balance in the clinch.

In this guide, we'll dive into a targeted workout routine designed to enhance your core strength, elevate your performance, and safeguard against injuries.

Why Core Strength Matters in Muay Thai

 

Your core muscles, including the abdominals, obliques, and lower back, act as the powerhouse for generating force and transferring energy throughout your body. A strong core not only improves the power behind your strikes but also enhances your balance, agility, and overall athleticism. 

Moreover, a robust core provides vital protection to your spine and reduces the risk of injuries, ensuring longevity in your Muay Thai journey.

The Ultimate Muay Thai Core Workout Routine

1. Plank Variations (3 sets, 30-60 seconds each)

• Standard Plank: Start in a push-up position with your elbows directly beneath your shoulders and hold your body in a straight line from head to heels.
• Side Plank: Rotate to one side, supporting your body weight on one arm and the side of your foot, forming a straight line from head to heels.
• Plank with Leg Lift: From the standard plank position, lift one leg off the ground while maintaining a stable core and straight back.

2. Russian Twists (3 sets, 12-15 reps on each side)

• Sit on the floor with your knees bent and feet elevated, leaning back slightly to engage your core.
• Hold a weight or medicine ball with both hands and rotate your torso to touch the weight to the floor on each side while keeping your spine straight.

3. Hanging Leg Raises (3 sets, 10-12 reps)

• Hang from a pull-up bar with an overhand grip, engaging your core muscles.
• Lift your legs while keeping them straight until they form a 90-degree angle with your torso, then slowly lower them back down without swinging.

4. Medicine Ball Slams (3 sets, 12-15 reps)

• Stand with your feet shoulder-width apart, holding a medicine ball overhead.
• Forcefully slam the ball to the ground as you squat down, then catch it on the bounce and repeat the movement in a fluid motion.

5. Bicycle Crunches (3 sets, 15-20 reps on each side)

• Lie on your back with your hands behind your head and legs lifted, knees bent at a 90-degree angle.
• Alternate bringing your elbow to the opposite knee while extending the other leg, mimicking a cycling motion.

Consistency is key when it comes to developing a strong Muay Thai core. Incorporate this workout routine into your training regimen at least 2-3 times per week to see significant improvements in your core strength, stability, and overall performance inside the ring.

Remember, a solid core not only enhances your fighting prowess but also ensures your longevity in the sport. Strengthen your core, unleash your potential, and dominate the competition with Fairtex.

Sincerely,
The Fairtex Family.

 

Simple changes that you can make to improve your mental health

Every day our body deals with lots of pressure, but it’s not just from a physical standpoint. We’re also dealing with mental pressure. Unfortunately, we tend to dismiss the importance of mental health, until it’s too late. That’s why it’s imperative to learn how we can improve our mental health and what steps we need to go through in order to achieve such a goal. Martial Arts training such as Muay Thai, Boxing, and Brazilian Jiu Jitsu, is ideal for this.

Find a hobby

One of the best ways to tackle your mental health is to find a hobby and start doing something you like. For some people, that means taking care of a pet or bird. Others like playing videogames, while you will also find people that just unwind and listen to music. Everyone has a different way to relax, like Martial Arts Training. Find your own, and stick with it!

Take a break

When you feel under a lot of stress and pressure, try and take a break. Believe it or not, taking a break is one of the best ways to relax and it will help more than expected. Not only that, but it also manages to keep your health in check. After all, if you deal with constant stress, that has a negative impact on your wellbeing, and that’s what you need to keep in mind. Punching a bag is a great way of dealing with pent up frustration, in a Boxing or Muay Thai class at Ultimate Combat Training Center.

Remember there are things you can’t control

There are always things in life that are outside of our control. That’s why we need to avoid pressuring ourselves and dealing with lots of stress due to things that are out of our control. We won’t always be able to control everything. So just focus on what is under your control, it will be a whole lot better.

Make sure that you get enough sleep

Sleeping at least 8 hours a night will help you immensely. Not only does it give you more energy, but it also helps you take care of your mental health. You will feel better, with less pressure and anxiety. And that alone can make you more productive during the day.

Connect with friends and family

If you feel stressed out, then a great way to solve this issue is to stay in touch with family and friends. There’s a reason for that, when we talk with others and share what we have on our minds, we alleviate some of the pressure. That helps a lot, because we get to reframe things, unwind and relax better than ever. At Ultimate Combat Training Center, we are like family. The culture we have created over 35 years has gotten to where we are there for one another. 

Meditate often

Meditating is a great way to ensure that you reframe your mind and remove all negativity. It’s very common for a lot of people to deal with negative thoughts, and meditation eliminates those. You get to have a more positive attitude, which results in way less stress and anxiety. Even if you just take a few minutes before a Muay Thai, Boxing, or Brazilian Jiu Jitsu class and close your eyes and tell yourself why you are there, and what you want to achieve from your class.

Learn when to say No

Many of us always want to help others and do the things that are shared with us. However, if we always say Yes, we might end up in situations that lead to tons of stress. So it’s ok to learn when to say No. It might not seem hard to do, but it has its difficulties. Yet in the end, if you learn when to say no, it will allow you to achieve more freedom and feel much better down the line, which is what you want the most.

Declutter your home

Sometimes, we feel a lot of pressure and stress, because our home is not organized. The truth is that we always have tons and tons of items we don’t use. And that can lead to plenty of stress. It’s a great idea to declutter your home. It relies the pressure you have when it comes to owning and keeping too many items. And it’s simple stuff like this that will help enhance your thinking and approach in the long run.

Go outside

Visiting the great outdoors is always an amazing way to relax and unwind. That’s why it always makes sense to take a short vacation or just go camping for a weekend. It’s one of those things that’s not only fun, but it will help you feel better. UCTC will have awesome classes and field day opportunities outdoors in the Summer time.

Exercise for 60 minutes every day

Exercising is crucial because it helps you stay in shape, and it also boosts your mood too. It always makes a lot of sense to exercise since it will make you feel better. At the end of the day, it’s a great way to boost your mood, feel better and ensure that you can avoid issues in the long run! Boxing, Muay Thai, and Brazilian Jiu Jitsu are perfect for this

All these ideas can be great if you want to improve your mental health and just feel better in general. There are always challenges in our life and our mental health has to suffer from that. Which is why we recommend unwinding, relaxing and finding things that make you happy. Meditating, taking a break or even decluttering your home can also do wonders!

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Getting started with meditation: tips and ideas

 

Meditating can be a great way to unwind, relax and also relieve all the pressure you accumulated during the day. It can also help push away all those negative thoughts, while giving you a much better perspective. The reality is that meditating can be very exciting, rewarding, and it’s one of those things that can help change your mindset. Meditation is a great supplement to any exercise program, including Boxing, Muay Thai, Brazilian Jiu Jitsu, like the classes offered at Ultimate Combat Training Center. Which brings the question, how can you get started with meditating?

Get started early in the morning

Ideally, you want to start meditating early in the morning, right before your Boxing, Muay Thai, or Brazilian Jiu Jitsu morning class at Ultimate Combat Training Center. It helps, because it gives you more focus, and it also makes it easier to create the right mindset during the day. Plus, you also want to start early morning because you’re fresh and awake, ready to tackle a new day. That’s when you set the tone for the day. And with meditation, you get to eliminate all that anxiety and unknown that would come from it.

Try to keep the location consistent

Consistency is key when it comes to meditating. It’s a very good idea to get started at the same time and in the same place. Making it a regular part of your day is important, as it will help immensely. Once you make this a lasting habit, you will find yourself calmer and less focused on negativity. You can try doing it at home before leaving for class at UCTC, or arrive a little bit early and do them at Ultimate Combat Training Center.

Always breathe naturally

It’s important to use your breathing as an anchor for your mind. What you want to do is to try and keep your breathing at a consistent pace. At the same time, you also want to not force yourself too much. stick with your regular breathing pattern, as it will be more than ok.

Use a guided meditation app

There are apps like Calm which will help guide your meditative process. They help you set up the meditation and guide through everything. It makes sense to use these apps, especially if you’re looking to make a habit out of meditating. It will take quite a bit of time, but in the end it’s one of those things that can end up bringing excellent results.

Give discomfort your full attention

You should always try to address all negative emotions like restlessness, irritation, anxiety and so on. Allow them to come and go, and focus on your mind for a change. As you do that, your mind will learn to let go of negativity automatically and you will end up in a much better place. That’s what happens when you stay consistent with meditation, it allows you to focus and you can achieve excellent results down the line.

Find the right position for meditating

You’ll notice there are different meditation positions. For a lot of people, the seated meditation positions are the best ones. But there are other options such as lying down, standing or even walking meditations. It’s a good idea to try out all of them and see what works for you. These are great options to consider, especially if you’re very serious about meditating in the long run. It’s going to take a little bit to get used to this, but the results can be great if it’s done properly.

Find the ideal amount of time to meditate

For some people, it’s ok to meditate roughly 10-15 minutes. But others can meditate in just 2 minutes. The idea is to meditate when you have time, and maybe increase the amount of time as you go along. It’s always important to not force yourself and instead meditate at your own pace. It becomes a habit, and at that point you’ll find the process a lot more fun.

Try to develop a loving attitude

It’s a great time to not only focus on the positives, but also eliminate negativity from your mind. You always want to have a loving attitude towards everything in your life, since it delivers much better results. Not only that, but you will find yourself focusing more on positivity and enjoying life, which is what matters the most.

Do a body scan

Once you learn how to follow your breath, you can start focusing on a single body part at a time. That means starting at the soles of your feet, seeing how those feel, and then move to the toes, the top of your feet and so on. It’s a great exercise, and it can deliver some excellent results.

Conclusion

Meditating is a great way to refresh your mind, focus on positives and just enjoy life for a change. You always want to meditate, focus on your life and enjoying the experience. There will always be challenging moments when it comes to meditating, but at the same time it can provide exceptional value. That’s why it’s a great idea to start meditating every day, even for a little bit. It offers you a release valve for all the pressure and anxiety you deal with on a daily basis, and is a tremendous supplement to Martial Arts training such as Boxing, Muay Thai, and Brazilian Jiu Jitsu at Ultimate Combat Training Center.

www.UltimateCombat.com

 The Sweet Science: Exploring the World of Boxing

Introduction: In the world of combat sports, few disciplines possess the raw intensity, grace, and sheer spectacle of boxing. From the thunderous knockouts to the strategic chess matches waged in the ring, boxing has captured the imagination of millions around the globe for centuries. In this blog, we delve into the rich tapestry of the sweet science, exploring its history, techniques, iconic figures, and enduring appeal.

A Brief History: The roots of boxing trace back to ancient times, with depictions of pugilistic contests found in civilizations like ancient Mesopotamia and Egypt. However, it was in the late 19th and early 20th centuries that modern boxing took shape, evolving into a regulated sport with established rules and weight classes. Legendary fighters such as Jack Dempsey, Joe Louis, Muhammad Ali, and more recently, Floyd Mayweather Jr. and Manny Pacquiao, have left an indelible mark on the sport, shaping its history and capturing the hearts of fans worldwide.

Technique and Strategy: At its core, boxing is a sport of strategy and skill, requiring athletes to master a range of techniques to outmaneuver and outclass their opponents. From the precise footwork and defensive prowess of the "peek-a-boo" style popularized by Mike Tyson to the elusive counterpunching of Floyd Mayweather Jr., each fighter brings their own unique approach to the ring. Jabbing, hooking, uppercutting, and weaving are just some of the fundamental techniques boxers utilize to land decisive blows while avoiding their opponent's attacks.

The Mental Game: Beyond physical prowess, boxing is also a mental battle, demanding resilience, discipline, and psychological fortitude. Stepping into the ring requires a fighter to confront their fears, stay composed under pressure, and adapt to changing circumstances on the fly. The ability to read an opponent's movements, anticipate their next move, and capitalize on openings is what sets elite boxers apart from the rest.

The Global Appeal: While boxing has deep roots in countries like the United States, the United Kingdom, and Mexico, its appeal extends far beyond national borders. From the bustling arenas of Las Vegas to the raucous stadiums of Manila, boxing has a universal language that transcends cultural boundaries. The sport has produced icons who are revered not just as athletes, but as symbols of courage, perseverance, and determination.

The Future of Boxing: As we look to the future, the landscape of boxing continues to evolve with the emergence of new talents, innovative training methods, and technological advancements. While the sport faces challenges such as controversies over judging, safety concerns, and competition from other combat sports, its enduring legacy and passionate fan base ensure that boxing will continue to thrive for generations to come.

Conclusion: In a world where champions are forged through sweat, sacrifice, and sheer determination, boxing stands as a testament to the human spirit's indomitable will. From the gritty gyms of inner cities to the glitzy lights of the world stage, the sweet science continues to captivate and inspire millions, reminding us of the timeless allure of the noble art of boxing.

Boxing at UCTC is available Monday through Saturday at 8:00 am, and Monday through Thursday at 5:30 pm and 6:30 pm.

www.UltimateCombat.com

How can you improve your boxing skills? Here are some ideas that might help!

 

The following are some tips and tricks as to how you can practice your skills at Boxing. Of course, nothing takes the place of a skilled trainer at a qualified Boxing Gym, like Ultimate Combat Training Center. Below are some ways you can supplement your training at home in addition to your training at Ultimate Combat Training Center.

 

Boxing is a lot of fun, and as you improve your skills, you become a lot more confident in yourself and what you can do. However, becoming a great boxer can take quite a lot of time and effort. That’s why it’s imperative to improve your skills early on. And while it might seem like a hard thing to do, there are some ways to become a better boxer quicker. Here’s what you need to do!

Perform some shadowboxing

It might not seem like much, but shadowboxing is great for a variety of reasons. It allows you to improve your coordination and balance. It also helps you improve the way you duck, perform shoulder rolls, move your head and so on. You can also use shadowboxing as a way to improve your stance and footwork, along with your technique. All in all, it delivers an excellent way to become a better boxer, and it’s totally worth trying. This is a drill that can be done without a partner, but it is suggested that you shadow box in front of a mirror to make sure you are practicing the proper technique that were learned at UCTC.

Perform some double-ended bag drills

These are great because these bags area secured with elastic cords at the ends. That means the bag will bounce back, and it actually feels like an opponent. You will improve your hand to eye coordination thanks to this, and at the same time you’ll have better timing. It’s definitely worth taking into account, especially if you want to become a better boxer in the long run. It can take a little bit to get used to this, but these drills are totally worth.

Try some tennis ball drills

As a boxer, you always need to have very good hand to eye coordination and reflexes. That’s why the tennis ball drills are great. They help you with that kind of stuff, and you just need to throw the tennis ball at a wall, then catch it. It’s a great approach to testing and improving your reflexes. Then you can go for more complex throws that require even more attention. And once again, this is a form of practice that you can do alone.

Kettlebell vertical swings

We believe these are great for a boxer because they can help you improve your balance. They are also great if you want to improve your overall body strength. And on top of that, you are working on a multitude of muscle types on your body. It’s just a well-rounded exercise and one that you can truly master in the long term. You should consider giving it a try for sure, especially if you are serious about trying out all kinds of exercises.

Pistol squats

These pistol squats are meant to be unilateral exercises for your legs. They will address your muscle imbalances, yet at the same time they will also boost your leg strength and mass. To make things even better, you will get to work on how much strength and pressure you place on your legs, something that just shows the true value you can obtain here. You can also perform a few pistol squats on one leg, then switch the leg and do the same amount of reps. A strong foundation is important for development into a good boxer.

Don’t forget to breathe

When you perform very intense exercises, it’s very common to forget breathing. Your body needs oxygen in order to get past all these challenges, and that’s why you must ensure that you constantly breathe properly. Maintain a great sense of calm during the entire exercise and just don’t rush. It will help immensely, and it will give you some very interesting, unique results.

Stick with shorter combos

As a beginner, you always want to throw long combos, but that’s ideally what you want to strive towards, eventually. Instead, you want to throw 3-5 punch combos at first. The longer the punch combo is, the more energy you will need. And that’s exactly why you want to avoid any rush and instead throw only a couple of punches in a series. It gives you better results overall, as you will see.

Short hooks, but long jabs

In order for your attack to be efficient, you want to keep your rights, uppercuts and hooks short. However, the jabs should be long. They improve the efficiency of the attack, and they are also taking the opponent by surprise. That’s totally worth taking into account, and you will see just how much it can help you to enhance your skills as a whole.

We highly recommend giving these training ideas and tips a try, because they bring great potential when it comes to improving your boxing skills. It will take a bit of a trial and error to improve, but in the long run it can help more than expected. At the end of the day, boxing is a sport that requires a lot of focus, commitment and time. So you shouldn’t expect yourself to excel at it right away. But with the right training and commitment, you can reach amazing results! And DO NOT forget that these techniques are a supplement to your training with a qualified professional Boxing Coach like we have at Ultimate Combat Training Center. It would be best if you learn how to properly execute these techniques at UCTC before you try them at home.

www.UltimateCombat.com