At Burning Spirits Muay Thai, we believe that success in the ring is built on dedication, discipline, and structured preparation. Whether it’s your first smoker fight or a sanctioned event, our fight camp plan provides a solid foundation to sharpen your skills, build mental resilience, and ensure you’re ready when the bell rings. Here’s a glimpse into our baseline fight camp structure, designed for fighters gearing up for battle.
Fight Camp Duration
- For Smokers: A 4-week fight camp designed to get you ready quickly but thoroughly.
- For Sanctioned Fights: A 5-week fight camp with more intensive preparation for higher-level competition.
Training Structure: Weekly Commitments
Taking Classes
Consistent class attendance is crucial for keeping your skills sharp and developing your fighting strategy.
- Attend Muay Thai classes at least 4 times per week.
- Participate in hard sparring on Saturdays at Burning Spirits Muay Thai.
- Participate in sparring on Friday nights to test your skills in a more dynamic environment.
Sparring
Sparring is key to developing real fight skills and building mental toughness.
- Work on improving your fighting skills and adaptability in sparring sessions.
- Spar with a variety of advanced students and competitors from other gyms to gain diverse experience.
- A coach will arrange trips to affiliate gyms for sparring with different partners, providing a wide range of styles and challenges.
Pad Work
Pad work is a cornerstone of our fight camp. It helps refine your technique, power, and stamina.
- 5 days per week, 5-7 rounds each session.
- Work with a coach, or if there are scheduling issues, fighters can hold pads for each other.
- Coach Pad Holding Availability:
- Monday and Wednesday: 8:30 PM after class.
- Tuesday and Thursday: 7:15 PM after class.
- If there is a scheduling issue, alternate times can be arranged.
Running
Running conditions your cardiovascular system and builds the endurance needed for the ring.
- 3 times per week, 3 miles at approximately an 8.5-minute mile pace, or faster.
- Incorporate sprints at the end of your run—5 sets of sprints with a walk back in between. This helps simulate the intensity bursts during a fight.
Weight Lifting
Strength training is a vital part of our program, helping you generate power and stay resilient.
- 2 times per week:
- Deadlifts: 5 sets of 5 reps at 75-80% of your max weight.
- Back Squats: 5 sets of 5 reps at 75-80% of your max weight.
- Bench Press: 5 sets of 5 reps at 75-80% of your max weight.
Ab Work
Core strength is essential for stability, endurance, and power in the ring. At the end of each training session, complete:
- 100 weighted sit-ups.
- 50 Russian twists with weight.
- 50 side crunches on each side.
Weight Management
Managing your weight effectively is critical for fighters leading up to the weigh-in.
- Daily Monitoring: Track your weight each day to ensure you’re on target.
- Goal: Be within 5 pounds of your target weight 7 days before fight weigh-ins.
- Aim for a calorie deficit—burning more calories than you consume—while still eating the right foods to fuel your training.
Nutrition Plan
Fueling your body with the right nutrients will help you train at your best.
- For a fighter in a rigorous fight camp, calorie requirements are often closer to 2,500–3,000 calories or even higher, depending on individual factors.
- If the goal is to lose weight, it’s important to aim for a moderate calorie deficit (e.g., 200-500 calories less than maintenance) rather than an extreme one. This ensures energy levels stay high enough for effective training.
- A trial and adjustment approach works best—track energy levels, performance, and weight progress. If energy is consistently low, it may be beneficial to increase daily calories slightly.
- Each fighter’s nutrition plan should be personalized based on their unique needs. Consulting with a nutritionist or dietitian is ideal for developing a meal plan that provides enough energy, supports training, and meets weight goals effectively.
- Here is a sample 7 day meal program.
The Path to Success: Commitment and Consistency
Preparing for a fight isn’t just about physical fitness—it’s about building mental toughness, discipline, and the confidence to step into the ring ready to give it your all. This fight camp plan is the foundation that helps our fighters sharpen their skills, condition their bodies, and prepare for the challenge ahead.
Whether it’s your first smoker or a sanctioned fight, trust in the process, stay dedicated, and give 100% every day. The work you put in now is what will carry you through the final bell.
