Learn Muay Thai. Build your body in the process.
Built for busy professionals —train on your own time. Start today. No experience required.
Systematic training that breeds results.
Purposeful training begets progress. Follow the program diligently and you will see the changes in your body and in your brain.
- Skill-driven
Drills built for development.
- Built-in conditioning
Fitness follows technique.
- Mental engagement
Train the body, train the brain.
Inside the program: Twelve weeks, three phases.
A 90-day progression engineered for a working calendar. Three sessions a week, forty to sixty minutes each.
Mid-life to Muay Thai takes you through basic martial arts training from offense to defense and conditioning. The modules are set up systematically to help you build a fighting framework over time. Each session starts with a warm up and basic drills and ends with more advanced sequences and a stretch. Detailed explanation and video examples are provided for every move. You'll also have messaging access to Coach Vinny, live virtual training and nutrition events, and interaction with other students to help you stay accountable.
Fundamentals and footwork
Weeks 1–4Footwork, guard, the jab. Shadowboxing fundamentals and conditioning baseline. You'll learn the basic strikes from boxing, to knees and elbows, to kicks, and establish a calisthenic base.
Defensive discipline
Weeks 5–8Learning how to hit without getting hit. Defensive drills will include evasive movements as well as strong block and counter sequences.
Sharpen your tools
Weeks 9–12Progressive training protocols to advance your flow and fitness. With an offensive and defensive base, you will learn to build good habits for fighting and sharpen your conditioning.
Everything, in one app.
- ICustom 90-day planTailored to level, schedule, equipment.
- IICoached video libraryVideo tutorials of technique, drills, and combos.
- IIILive training and seminarsClasses, seminars, and group problem solving.
- IVWeekly coachingDirect messaging and check-ins.
- VNutrition guidanceMeal planning and recommendations from a registered dietitian.
Real coaching. No noise.
Two decades inside combat sports. Coaching that bridges science and the work the body actually requires.
- CoachZombie Muay Thai
- Black BeltKenpo Karate
- Purple BeltBrazilian Jiu Jitsu
- M.S.Nutrition & Exercise Physiology, Columbia
- Registered DietitianAcademy of Nutrition and Dietetics
- TrainedNew York · Thailand
Learn a new skill. Get in shape.
It's been great. I have really learned so much. He's always focusing on the fundamentals so you're always really efficient.
He's really professional, he pays a lot of attention to technique, and his sessions are really fun.
My technique, my progress, has come a long way. Things that felt awkward now feel natural. My cardio is noticeably better. I highly recommend him to anyone trying to improve their Muay Thai or fitness.
Questions.
I've never thrown a punch. Is this for me?
Yes. Most members start at zero. The first phase teaches stance, guard, and the basics on video — at your pace.
Is this live virtual classes?
No. Training is self-paced through the app and a coached video library. Optional live group calls are there if you want them.
How much time per week?
Three sessions of forty to sixty minutes. Built for real calendars.
Do I need a gym?
No. Gloves, wraps and floor space is enough. A heavy bag and jump rope make it better.
How is it delivered?
Through the Trainerize app — workouts, video tutorials, coach messaging and progress tracking, all in one place.
What about nutrition?
Personalized plans from a registered dietitian, built to fuel the training.
What happens after twelve weeks?
Most members continue into a graduate track. Skill compounds.