From Crowborough to Lumpinee. Otis Waghorn’s UK Strength and Conditioning Secrets
The explosive speed and power required to compete in the Mecca of Muay Thai often starts far away from Bangkok in a place like Crowborough, East Sussex. My home base at Assassins Gym is where the heavy lifting and brutal conditioning sessions happen, setting the foundation for my performance on the global stage.
My Strength and Conditioning (S&C) focuses on three key areas to bridge the gap between UK training and Thai competition
Explosive Power Through Functional Lifts
Muay Thai requires rotational power not static bodybuilding. My S&C Coach focuses on compound movements
Weighted Kettlebell Swings
Maximising hip drive which translates directly to the power in my kicks and punches.
Plyometric Box Jumps
Developing fast twitch muscle fibres for explosive bursts of energy required during my 73 second TKO finishes.
Rotational Medicine Ball Throws
Enhancing core stability and the rotational force needed for powerful hooks and roundhouse kicks.
Conditioning for the Championship Rounds
While many of my fights end early, I train to go five rounds at a relentless pace. We incorporate High Intensity Interval Training (HIIT) circuits, often mimicking the exact work/rest periods of a fight round (three minutes work, one minute rest) to push my cardio threshold and ensure late fight endurance.
The Crowborough Difference
Training in my local community is vital. The support and professional environment at Assassins Gym, under the guidance of Lewis Pears, allows me to maintain consistency and focus. This is what enables me to thrive in the chaotic environment of a Thai fight camp- my consistent UK discipline.
Local Note- If you are in the East Sussex area and want to experience the same world class S&C methods that I use, reach out to me or Assassins Gym today for personalised training sessions at very competitive prices.
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