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Visiting famed SuperKick gym of Cezary Podraza in Sosnowiec, Poland
Kickboxing Poland On Friday, I visited the gym of the former world champion kickboxer Cezary Podraza in Sosnowiec, Poland. Arriving in Poland earlier in the week, Sosnowiec is a two-hour train ride from central Warsaw. It was a relatively frosty day as we watched the lush green forest landscape pass by through the train window. Arriving in Sosnowiec, Cezary was kind...
Protein powder alternatives, plant-based wholefoods
Protein powders can be a handy way to increase your protein intake. I use protein powders from time to time to help promote muscle recovery after training. But wherever possible, if I can get my protein from whole food sources during my meals, even better. We all know that animal products like meat, fish and eggs provide protein. But what...
Lilian Dikmans Muay Thai training on a heavy bagvideo
Most Muay Thai, boxing and kickboxing gyms offer a range of different bags to hit. In addition to different shapes and sizes, they also come in different weights. A heavy bag provides a lot more resistance when you hit it. Depending on your body weight and power, it can feel like you're hitting a brick wall. Due to the resistance...
Gym hygiene tips
We all know that gyms aren't the most sterile places. Even when a gym invests a lot of time and effort into cleaning, it can be hard to keep up with the sheer volume of sweaty people rolling in and leaving their mark. You may even have a couple of post-training habits that could be described as 'hygiene mistakes'. There's...
European trip scheduled for May
Following my recent trip to Bangkok, next up I will be heading to Europe in May. I'm the sort of person who gets bored staying in one place for too long, so I welcome any opportunity to travel. Poland will be the first stop. Visits to Belgium and Romania will most likely follow. The great thing about Europe is that...
Lilian Dikmans Flexibility
Stretching is one of those things that can be a pain and easy to neglect. Before training, it's tempting to just get straight into punching and kicking things. Afterwards, you just want to get home to shower and eat. But stretching is essential. Ever since my ballet days when I was younger, the importance of stretching has been drummed into...
Lilian Dikmans Muay Thaivideo
The great thing about Muay Thai training in new environments with different people is that you pick up a range of tips. Even if they aren't necessarily new ones, when they're coming from new trainers and communicated in slightly different ways they tend to sink in deeper. While I was training at Sangmorakot gym in Bangkok in January this year,...
Lilian Dikmans circuit trainingvideo
When I'm not training Muay Thai, I usually go to a gym that offers circuit training. There are so many gyms and fitness studios offering circuits these days. They may be offered under different names, such as CrossFit, functional fitness or F45, but they are all essentially circuit training. If you've never done a circuit, it's basically just a series...
Coffee before a workout
If there is one thing that I need before training, it's a black coffee. I've been doing it for years and honestly feel like it helps me go that little bit harder. There are varying views on coffee consumption, with many people cutting it out during detoxes. But as a pre workout tool, I find it beneficial. Before a workout As...

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Muay Thai drills on a heavy bag

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