Strength & Conditioning for BJJ and Muay Thai in Edinburgh
Most gym programmes are built for aesthetics: bigger arms, a bigger chest, a leaner waist. Combat athletes need something different. BJJ and Muay Thai demand grip endurance, rotational power, a strong posterior chain, and the ability to keep making decisions while exhausted. A generic bodybuilding split doesn't build any of that — and can actively work against it.
Why combat sports need dedicated S&C
Strength and conditioning for combat sports isn't about moving the most weight. It's about building strength and conditioning that transfers directly onto the mats or into the ring: strength that holds up under fatigue, joints that can absorb repeated impact and awkward positions, and a work capacity that lets you keep performing into the third round or the final minute of a roll.
Training like a bodybuilder for a sport that demands explosive, repeated, fatigue-resistant output is one of the most common mistakes combat athletes make.
What S&C for BJJ looks like
- Grip and forearm endurance work that holds up over a long roll
- Posterior chain strength for hip-driven takedowns and sweeps
- Weight cut management that preserves strength and energy for competition, not just the number on the scale
- Work capacity conditioning built around realistic round lengths
What S&C for Muay Thai looks like
- Rotational power for hips and shoulders — the engine behind every strike
- Single-leg strength and balance for checking, kicking, and clinch work
- Conditioning built around round structure, not steady-state cardio
- Injury resilience work for shins, hips, and shoulders under repeated load
Who this is for
This approach suits anyone training BJJ or Muay Thai who wants their strength work to actually support their sport — from someone training for their first competition to athletes managing a weight cut, returning from injury, or simply tired of a programme that leaves them too sore to train properly. Callan coaches this in person at Hanuman Muay Thai in Edinburgh, and delivers the same programming online worldwide for athletes training elsewhere.