Fight Camp Fitness

Back in the 1990s, at just 14 years old, I began my fitness journey as a Muay Thai fighter at Melton Assassins Gym. Over the years, I fought numerous times, trained at the world-famous Jitti’s Gym in Bangkok, and had the privilege of sparring with some of the best fighters in Britain - often clinching and sparring with world champions. Along the way, I even picked up a couple of championship belts myself.

Why am I telling you this? Because the way we trained for a fight holds valuable lessons for anyone looking to get fitter, leaner, and stronger - whether you're stepping into a ring or working toward your own personal fitness goals.

The Fight Camp Approach to Fitness

Fight training is tough - But the method behind it is actually simple and structured. And that structure can help everyone. From complete beginners to athletes, get into the best shape of their lives.

Take my Midlands Title fight in 2005 as an example. I had 8 weeks to cut from 86kg to 76kg while getting fitter, sharper, and stronger. It was a challenge, but by following a progressive training structure and the right nutrition, I got there - and won the fight.

One of the key training methods we used? Rounds-based pad work.

How Fight Training Progresses Over Time

We didn't start at full intensity - we built up gradually, just like any smart fitness program should:

Week 1: 3 x 4-minute rounds (light intensity, focusing on technique)

• Every 2 weeks: Add another round until reaching 5 x 5-minute rounds

  
  

• Final week: 10 x 2-minute rounds to maximize speed and sharpness

This structured progression ensured consistent improvement while preventing burnout - a principle that applies to any fitness goal, not just fight training.

How You Can Apply This to Your Own Fitness Goals

You don’t need to be a fighter to train like one. The same principles apply whether you're losing weight, building strength, or improving endurance. Here’s what you can take from the fight camp model.

🥊 Set a clear goal – Just like preparing for a fight, you need a specific, measurable target.

🥊 Have a realistic weight-loss plan – Be ambitious, but make sure your target is achievable in the timeframe you set.

🥊 Follow a structured, progressive training plan – Start slow and build up to higher intensity over time.

🥊 Train with like-minded people – A strong support system keeps you accountable and motivated.

🥊 Enjoy the process – You’ll work hard, but the journey should still be fun and rewarding.

Ready to Train for YOUR Fight?

At Primal Fitness, we may not be a fighters gym, but use the fight camp methods and believe everyone has their own fight to win - whether it's losing weight, getting stronger, or just feeling better about yourself.