Peter “Thai Hulk” is the MMA strength and conditioning coach, professional bodybuilder and nutritionist at Tiger Muay Thai and MMA Training Academy and placed 3rd last year at Mr. Thailand Natural Bodybuilding Competition.

 Although he does traditional bodybuilding, Peter knows how to implement functional exercises and movements for MMA Fighters to ensure they are training for their sport.

This superset is a great finisher for any shoulder or upper body workout.  These exercises focus on shoulder strength, upper body endurance, core and abs, and finally explosion through the hips and midsection.  Add this workout to your training regime.


PETER’S MMA SHOULDER WORKOUT – perform this workout once per week

  1. Barbell Shoulder Press – 3 sets of 10
  2. Dumbbell Side Lateral Raise – 3 sets of 10
  3. Superset – 3 sets of 10 reps each

Reverse Barbell Front Raise

Kettlebell Figure 8 Cross Body Swing (you can use a dumbbell)

4. Pushups – 3 sets of 50

 We used 20lbs loaded barbell and 16kg Kettlebell

Benefits of this workout

Shoulder Strength – As a fighter during stand-up, there is no question that you must have your hands up all the time.  Keeping your arms up can be extremely tiring, especially after throwing punches or pushing your opponent off of you.  Developing shoulder strength and endurance is a key element to a successful MMA athlete

Upper Body Endurance – Grappling and Clinching can tire out the upper very quickly and without muscular endurance you will always lose the battle and fight yourself tapping out or knocked out.  Building upper body endurance through countless pushups or high rep, low weight exercises like this one, will help you excel at these elements of an MMA fight.

Core Strength – There is nothing more important than developing a strong core.  Core strength is a key to the proper mechanics necessary to throw a hard punch or devastating knee.  Because kettlebells can rotate around the wrist, they are a bit harder to control. This instability places more demand on the stabilizing muscles of the core.  Developing core strength will help in all aspects in MMA from Grappling, BJJ, Striking and Wrestling

Explosiveness – Explosive power has been used with great success to stimulate an athlete to use greater force in a shorter period of time while shooting in, jumping, punching or kicking.  For explosive strength, kettlebells are often used to train Olympic lifts and their variations, along with plyometrics movements. These ballistic exercises are performed at high speeds and translate well into strikes with “knockout power”.

 This is a great workout that Peter and I did in Thailand.  We used a 16kg Kettlebell and 20lbs loaded barbell.  To get the full work out details go to

Peter Thai Hulk

The weight-lifting / strength and conditioning program is run by Professional Body Building Association of Thailand member, Peter, aka “Thai Hulk.” Peter is a professional body builder, diet and nutrition counselor with a resume that contains competing in Toyota Strongman competition as well as the Mr. Thailand and Mr. Asia body building championships every year.

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