Heatrick Heavy Hitters – Muay Thai Performance: Recent Episodes

Don Heatrick

Helping ambitious fighters and coaches take their game to the next level by bridging the gap between Strength and Conditioning, Performance Science, and Muay Thai

I’ve always been able to take a body shot. A bulletproof core has always been my superpower.

It allowed me to become a dominant Muay Khao fighter, completely unfazed by trading the heaviest of knees in the clinch…

Confident I could inflict much more damage than I would take.

To take a Muay Thai body shot you must both develop the prerequisite core strength and shot absorbing technique.

The truth is, that even a strong core can only absorb a body shot without taking damage IF it’s tensed. And there’s a skill to this!

In this video I break down this skill, revealing the secrets that turn you from winded and fractured to robust and relentless…

TIMESTAMPS:00:00 The Truth About Taking A Body Shot00:52 Anticipate or Collapse01:24 Clinch Knees Blindfolded02:16 How To Brace Your Ribs03:10 Exhaling To Compress The Ribs03:46 Moving Away From The Strike04:35 Lateral Spine Flexing Works Too04:54 Using The Lats In The Clinch05:53 Using The Lats In Your GuardFurther notes and resources at https://heatrick.com/2024/06/14/bulletproof-how-to-take-a-muay-thai-body-shot/

Unlike many sports, in Muay Thai you can excel regardless of your stature or body type. It's possible to find a personal Muay Thai style for you.

Tall fighters, short fighters, strong fighters, fast fighters! With so many tools in the box, Muay Thai allows you to play to your strengths.

Develop the Muay Thai skill to fight using a style that suits your body type and athletic abilities, and you become a unique puzzle to crack!

I practiced several different martial arts before I found Muay Thai – Judo, Kyokushinkai karate, Taekwondo, Boxing, Kickboxing...

But none of them afforded me the freedom to fight full force, using my whole body like Muay Thai did.

Instead of being pigeonholed in a way that disadvantaged me, I could play the game how I wanted to.

With so many tools in your (Muay Thai) box, it's possible to change your fight tactics to beat different opponents.

Explore, play, have fun with your training. The more you can find your own way, the more success you'll have!TIMESTAMPS:00:00 Muay Thai Really Is For Every BODY00:23 So Many Tools In The Box00:41 Playing To Your Strengths01:07 Your Own Muay Thai "Flavour"01:30 In Other Sports Body Type Matters More01:53 Find A Fight Style That Works For You02:06 Become UniqueFurther notes and resources at https://heatrick.com/2024/06/07/a-personal-muay-thai-for-you-youre-unique/

Now in my fifties, the training mistakes I made as a young fighter are finally catching up with me...

If some training is good, and more means quicker results, then even more training is even better, right?

That's how it felt at the time. However, time and scientific evidence have proved me wrong!

The fact is, I'm part of an emerging demographic of caucasian males in their early fifties who, after years heavily involved in sports, now need hip replacements.

Don't let either your enthusiasm or FOMO drive you to make the same mistake. Now over 30 years on, we (should) know better. ;)

In this episode:

00:00 Hindsight Is A Wonderful Thing00:24 The Difference Between Good & Bad Reps00:56 Fast Forward To A Problem01:38 What To Do & Not To Do02:33 80/20 Your Solo Practice

Further notes and resources at https://heatrick.com/2024/05/24/hindsight-my-young-fighter-training-mistake/

Why can't you fight how you spar in training? Why are you so stiff, clumsy, and fatigued?

The key to understanding your first fight performance is to recognise the undeniable influence of your psychology on your physiology!

Yerkes-Dodson anyone?

In this episode, we discuss the tipping point between the optimal amount of stress to achieve your best and dropping over the cliff edge into the shadow of your real capability...

Robbing you of your movement, mobility, fitness, technique and fight IQ!

And if you're new to competition, this tipping point is far more easily exceeded – and to be expected!!

Here's just what to expect from your first fight(s) and how to swing your mindset toward a better outcome, quickly.

TIMESTAMPS:00:00 Yerkes-Dodson Anyone?00:15 Optimal ANS Arousal – More Isn't Better01:02 The Cost Of Being Over Aroused01:36 For Your First Fight It's Expected!02:23 Should You Change Your Training?02:56 How Your Personality Affects Performance03:51 How Good or Bad Valence Affects Performance05:34 Fear And Excitement – Same Brain Cocktail!06:22 Fight Experience Matters

Further notes and resources at https://heatrick.com/2024/05/17/understanding-your-first-fight-performance-both-before-and-after/

Are you a fighter training around injury? Should you be resting up or smashing on regardless?

I've pushed on when I shouldn't have, and needlessly backed off too. There are lessons to learn here.

Injury is part of any athlete's journey. But for fighters, managing injury well can separate you from the competition...

In this episode:

00:00 Two Types of Injury00:48 Testing It Out To See01:48 How To Train Even When InjuredFurther notes and resources at https://heatrick.com/2024/05/10/fighter-training-through-injury-right-or-wrong/

Even for fighters, running efficiency matters! Wasted running effort hurts more than just your running time…

Injuries will catch up with you sooner or later. And don’t assume your running technique is good – even if you’re fast, and you don’t currently have injuries.

I did, and I was wrong!

Although combat sports athletes don’t need optimal running mechanics like say, track athletes, or even field sports athletes might do, fighters must run well enough.

Well enough, not to sabotage fitness testing (like the 12-minute Cooper Run for example)…

And well enough not to cause excessive wear and tear – creating issues such as shin splints, tendinitis, meniscus damage, IT Band syndrome, etc.

In this episode, I share a very quick and simple running efficiency check, and fix. We’ll cover:

00:00 Running Efficiency00:41 Combat Sport Athletes & Running Mechanics01:32 Over Striding Is Killing Your Speed02:46 Correcting Your Running Cadence03:33 You Think You Run Well04:53 Using A Metronome App05:30 1-2 Weeks Practicing05:57 Running On Ice AnalogyFurther notes and resources at https://heatrick.com/2024/05/03/fighter-running-efficiency-a-simple-check-and-fix/

The secret to training fighter endurance is to plug the gaps in fighting fitness typically left behind by regular bag work, pad work, and sparring practice.Don't do more of the same, develop what's missing.For most fighters, that means targeting GENERAL ENERGY PRODUCTION – the heart and lungs – rather than LOCAL ENERGY UTILISATION at the muscles themselves.And this emphasis shifts as you get closer to your fight, or toward the end of your training phase if you're not competing.Join me in this episode as I explain this transition and offer two extreme examples:

00:00 Fighter Energy Systems

00:38 Supplemental Local Muscular Endurance?

01:09 Progressing 3x Cardio Sessions Each Week

01:39 Cardio Session Examples

02:23 The Right Cardio At The Right TimeFurther notes and resources at https://heatrick.com/2024/04/26/fighting-fitness-how-to-plan-fighter-endurance-training/

Fighter performance testing …It’s cool to see how you measure up… But, if you don’t use the results to personalise your training, then don’t bother testing!

Progressing beyond the previous two episodes (weaponising your Anaerobic Threshold), let’s shine a light on how the 12 minute Cooper Run can plug into a battery of performance testing for fighters, and what you can do with the results.In this episode:00:00 Going beyond a 12-min Cooper Run00:39 Baseline testing and identifying limiting factors01:04 The best time for performance testing01:37 Using the results to personalise your training02:43 Balancing “adequate” with “Superpowers”Further notes and resources at https://heatrick.com/2024/04/19/performance-testing-for-fighters-beyond-the-cooper-run/

When it comes to heart rate training, your maximum heart rate is far less important than knowing your anaerobic threshold heart rate.

Most of the time, I don’t care what a fighter’s max heart rate is. But it’s vital I know their anaerobic threshold heart rate…

Was that a hard training session? Your heart will tell you – if you know what you’re doing!

Testing for, and training based on your anaerobic threshold heart rate (your maximal sustainable pace) is the secret to knowing if your Muay Thai or cardio conditioning session was easy, moderate, or high intensity.

Training at a pace above your anaerobic threshold is high intensity, at this pace is moderate, and below it is easy.

In this video I discuss how to test your anaerobic threshold and how to use this information both in your training and to win fights!

This is boosting your fight IQ by weaponising your energy systems conditioning.

Further notes and resources at https://heatrick.com/2024/04/05/fighter-heart-rate-training-weaponise-anaerobic-threshold-part-1/

Welcome back to part 2 of Training Youth Fighters! In this episode, we continue our exploration into the art of training youth fighters, focusing on the crucial concept of finding balance.Join me as we dive deep into the intricacies of youth training methodology. We'll dissect the common pitfalls of early over-specialisation and the detrimental effects it can have on our budding athletes.We explore why encouraging young fighters to engage in multiple sports not only enhances their overall athleticism but also reduces the risk of overuse injuries later on.Through a comprehensive breakdown of different developmental phases, we emphasise the significance of building a solid foundation of skills and coordination before honing in on specific techniques and competition.From the importance of diverse movement patterns to the psychological aspects of training, we leave no stone unturned in our quest to develop well-rounded, resilient athletes.Whether you're a seasoned coach seeking fresh perspectives or a passionate fighter hungry for knowledge, this episode promises to be a game-changer.Don't forget to show your support by smashing that like button, subscribing to our channel, and sharing this video with your fellow Muay Thai enthusiasts. Together, we'll continue to raise the bar in youth fighter development.TIMESTAMPS:00:00 Introduction00:22 Avoid Building Uncoordinated Athletes01:14 Build Robust Athletes01:59 Competitive, Natural Athletes02:28 3 Youth Training Phases03:36 Build Adult Champions Not Child Prodigies04:25 Phase Training Emphasis05:42 Mental DevelopmentFurther notes and resources at https://heatrick.com/2024/03/15/overdoing-it-training-youth-fighters-part-2/

In this episode, we dive into a crucial topic that concerns many coaches, parents, and young athletes alike: is weight training safe for youth Muay Thai athletes?As a seasoned coach with a deep understanding of athletic development, I break down the nuances of incorporating weight training into the training regimen of young Muay Thai enthusiasts. We'll explore the importance of timing, age-appropriate training protocols, and maximising the windows of opportunity for skill acquisition and physical development.From understanding the unique needs of different age groups to tailoring training programs to optimise athletic potential, this video provides valuable insights for coaches, fighters, and parents seeking to support the growth and development of youth Muay Thai athletes.Join me as we navigate the complexities of youth athletic training and discover how to safely and effectively integrate weight training into the journey of aspiring Muay Thai champions.If you're passionate about nurturing the next generation of Muay Thai talent, don't miss out on this insightful discussion. Like, subscribe, and share this video with fellow enthusiasts, coaches, and fighters who are dedicated to unlocking the full potential of youth athletes in the world of Muay Thai.For more tips, strategies, and insights on Muay Thai performance, visit Heatrick.com and stay tuned for future episodes of the Muay Thai Performance Podcast. Let's empower our young athletes to unlock their full potential and pave the way for a future generation of unstoppable fighters.

TIMESTAMPS:

00:00 Introduction

00:23 LTAD – Long Term Athlete Development Model

01:20 Male & Female Differences In Growth Spurts

01:46 Windows Of Opportunity For Athletic Qualities

02:27 Age 8-9 – Suppleness & Speed

03:13 Age 8-11/12 – Skills

03:31 Age 11-13 Girls or 13-16 Boys – Stamina

04:23 Age 12-13 Girls or 17-20 Boys – Strength

04:50 Matching the Fight Camp Blueprint to LTAD

05:38 True Strength TrainingFurther notes and resources at https://heatrick.com/2024/03/08/is-weight-training-safe-for-muay-thai-youth-athletes-part-1/

Join me in this video coaching session as I share a series of Muay Thai pad work drills using a concept I call “Observation Clusters”.I'll guide you through advanced techniques designed to sharpen your combat skills and enhance your ability to read and react to your opponent's movements effectively. We'll explore the art of throwing combinations while strategically observing your opponent's responses, allowing you to adapt and counter with precision.Learn firsthand from my experience as a coach as I break down the intricacies of pad holding and fighter interaction. Discover how to identify openings in your opponent's defences and exploit them with instinctive strikes.Whether you're a seasoned fighter looking to take your skills to the next level or a dedicated coach seeking new training methods for your students, this video is packed with valuable insights and practical drills to elevate your game.Further notes and resources at https://heatrick.com/2024/02/23/muay-thai-pad-work-drills-observation-clusters/

Dive into how my passion for Muay Thai triggered my transformation from engineer to Muay Thai pro and discover how you can fast-track your own journey to success!In this compelling video, I share my pivotal decision to leave behind stability for the thrill of Muay Thai. Learn how I merged modern science with tradition to create a winning formula.From founding a full time Muay Thai gym to reclaiming my spot in the ring aged 40, I've faced obstacles head-on. Explore Heatrick.com for game-changing insights and training tips to accelerate your Muay Thai journey.Ready to silence doubters and embrace your passion? Let's unlock your full potential in the thrilling world of Muay Thai!Further notes and resources at https://heatrick.com/2024/02/16/muay-thai-passion-i-did-it-you-can-do-it-faster/

Want to get better at slipping punches and angling off attacks?In this video, I break down my go-to combo for drilling evasive head movement - the classic 1-2-3 of jab, cross, hook. The key isn't just bobbing your head, but using footwork and hip rotation to naturally shift your head position as you step into your punch.We start by throwing the 1-2-3 continuous on the spot. Then I show how stepping out diagonally on the hook completely changes the angle and stance. You can go left or right for different looks. I also demonstrate mixing up the rhythm - jab, cross, pause, hook.Other important points I cover: Maintaining proper high guard throughout the combo Curving your body and twisting from the hips to move your head* Varying between 'red alert' (hands up) and 'green alert' (hands down) based on rangeThis builds so many vital skills - angles, footwork, head movement, versatile punching, and defence. Take your pad work to the next level and get better at slipping attacks!Let me know if you start working this drill into your training. Comment below the video on Youtube with any questions. Don't forget to like and subscribe so you never miss a video. Let's get to work!Further notes and resources at https://heatrick.com/2024/02/09/muay-thai-head-movement-drills-from-the-feet/

You asked. Here are the answers! In this episode I answer your burning Muay Thai questions, covering topics like: The benefits of Zone 2 cardio training and how to implement it into your Muay Thai training Optimising for faster in-between round recovery The ideal sparring frequency for casual and competing Nak Muays The biggest weaknesses I see even in high-level fighters and how to fix themIf you want to maximise your conditioning, accelerate recovery, spar smarter, and fix holes in your game, this video will give you the knowledge and training tools to make it happen!I know the Muay Thai grind can be tough, but implementing these techniques will give you that edge to power through training and unleash your peak performance. This is key whether you're just starting out or an experienced fighter looking to step up to the next level.So get your pen and pad ready to take some notes! This insider knowledge will help take your Muay Thai to greater heights!

TIMESTAMPS:

00:00 Introduction

00:24 Zone 2 Cardio – How To & Why!

03:43 Zone 2 Cardio – When

05:42 Recovering Quicker Between Rounds

08:04 How Many Rounds of Weekly Sparring?

09:10 What Are High-level Muay Thai Athletes Missing?Further notes and resources at https://heatrick.com/2024/02/02/muay-thai-questions-and-answers-zone-2-cardio-sparring-rapid-recovery-fighters-deficits/

Growth mindset for fighters? I used to believe my abilities were fixed - until sporting achievements opened my eyes to growth mindset.After childhood math trauma, I was convinced I lacked numerical talent. But unexpected successes in sports showed me that with strategic practice, I could improve dramatically. My fixed mindset began to crumble.I realised if I could excel in areas deemed "impossible," anything was achievable through dedication and incremental progress. This growth mindset quickly accelerated my Muay Thai.Rather than battling opponents, I saw fights as benchmarks for self-improvement. Win or lose, I focused on skill development. Pushing my boundaries drove rapid growth I never thought attainable.The moral is this: cultivate a growth mindset to accelerate your Muay Thai abilities. With consistent, strategic training and a focus on improvement, your potential has no boundaries. Early sporting successes proved this to me. Your only restrictions are self-imposed.Further notes and resources at https://heatrick.com/2024/01/26/developing-a-growth-mindset-for-fighters-my-own-battle/

Muay Thai sport specific training has it's place. But there are hidden risks. 😱Many fighters don't realise there's a tipping point where more sport-specific training stops helping and starts increasing overuse injury risk instead. 🛑The more training hours you put in, and the more years you’ve been in the game, compounds this risk.And the older you are, the finer the line between levelling up and breaking down.In this episode we explore the hidden risks of sport-specific overuse in Muay Thai and outline a simple periodisation system to balance both general and sport specific training for better long-term results. ⚖️Don't let overuse injuries cut your career short or end your fun prematurely. Competitors and enthusiasts alike should learn how to periodise Muay Thai training like a pro!Further notes and resources at https://heatrick.com/2024/01/19/muay-thai-sport-specific-training-overkill-the-hidden-risks/

Skip the outdated bro-splits and use the essential exercise patterns to start training like combat sport athlete…It's not enough to just lift weights - we need to train our bodies in a way that transfers directly to better striking, clinching, and evasion.In this video I break down the 8 fundamental exercise movement patterns that every fighter must master to build balanced, functional strength that enhances your speed, power, mobility, and injury resilience.By properly balancing agonist and antagonist muscle strength, you'll be able to strike faster and harder.Whether you're an aspiring nak muay just starting out or a seasoned veteran looking to optimise your training, this episode has invaluable insights you can implement right away.The time is now to build an unstoppable Muay Thai physique!Further notes and resources at https://heatrick.com/2024/01/12/essential-exercise-movement-patterns-for-fighters/

Fighters achieving goals! Feels awesome right? Well, yes and no… If you’re struggling to feel fulfilled and find direction after reaching a big goal in the sport, you’re not alone.

In this episode, Muay Thai aficionado Matt Lucas shares his personal experience running a marathon but feeling indifferent after finishing. Reaching goals can be anticlimactic – it’s more about the personal growth during the journey.

The MENTAL skills you build are transferable to anything in life after Muay Thai. Self-belief, perseverance, strategic thinking – these will serve you well in future endeavors.

Matt reflects on leveraging his diverse skills in photography, writing, managing, public speaking and Muay Thai to build visibility and opportunity. It’s about maximising your platform and positioning yourself for growth.

For fighters, he uses the analogy of skills compounding on each other. Being able to jab makes the cross more effective. Developing multiple abilities makes you more dangerous and well-rounded.

If you compete in Muay Thai and want perspective on achieving goals, give this a watch! Matt provides grounded advice on managing expectations, building lifelong skills and strategically developing your abilities. You’ll come away motivated and with a fresh mindset.

Further notes and resources at https://heatrick.com/2024/01/05/the-truth-about-fighters-achieving-goals/

Fight training without a fight? It may seem counterintuitive, but you CAN capture the performance benefits of a fight camp without ever stepping foot in the ring.The secret lies in periodisation - strategically planning your training into blocks that progressively build strength, power, speed, and Muay Thai specific skills. This optimised structure allows you to simulate a fight camp and its gains without the fight itself.In this video, 51-year-old ex-pro fighter and Muay Thai performance specialist Don Heatrick breaks down the major benefits of using a periodised approach in your training whether you compete or not. Avoid plateaus, prevent injuries, ensure sustainable progress, and align training to your unique goals - periodisation helps any Muay Thai athlete make consistent gains for health, fitness and self-defence.Don draws from decades of experience showing how planned, progressive training variations beat out stale, repetitive routines. Break out of your rut and design a periodised plan tailored to your needs. You'll unlock better performance, faster recovery, and increased motivation.Think periodisation is just for competitors? Think again. Use these proven techniques to transform your own training. It's time to start stealing those coveted fight camp results - no actual fights required.TIMESTAMPS:00:00 Introduction00:24 The Truth00:54 Avoiding Plateaus01:21 Avoiding Injury And Wear & Tear02:10 Achieving Sustainability03:10 Individualisation & Goals04:22 Variety For Motivation04:44 Summary!Further notes and resources at https://heatrick.com/2023/12/29/fight-training-without-a-fight-stealing-muay-thai-fight-camp-gains/

Supersets done the right way pack twice the punch into your workouts without hogging gym space.

Learn clever superset strategies to boost resistance training in half the time.

Learn the ideal gym setup, pick the right exercises, and master timing for efficient workouts. Listen now to elevate your strength game without annoying your gym buddies!

TIMESTAMPS

00:00 Introducing Your Secret Weapon

00:21 What Are Supersets?

00:41 What You'll Learn

00:59 Ideal Gym Setup

02:44 Killer Superset Combos

03:39 Overcoming Superset Struggles

04:18 Managing Rest Periods & Timing

06:06 Wrapping Up!

Further notes and resources at https://heatrick.com/2023/12/22/using-supersets-the-right-way-without-annoying-everyone/

Fighters and front squats don't initially tend to get on so well. But, with some perseverance, this relationship transforms!In this episode, I share my journey from hating front squats to making them one of my favorite lifts.Discover how to create a solid "meat shelf" with your shoulders, drive those elbows forward, and activate your lats to own the front squat like a pro fighter holds their guard up.Target your quads and take your knee stability to the next level - front squats are the "leg extensions" of the squat world.Whether you're a beginner or a seasoned Muay Thai athlete, these front squat tips will have you lifting heavier with better form in no time... And dare I say it, even begin to fall for an exercise that only its mother could love.

TIMESTAMPS:

00:00 Intro: Relating to the front squat struggle

00:17 The Problem: Why fighters avoid front squats

00:50 The Solution: Front squats build athleticism

01:40 Lightbulb Moment: Activate your lats

02:54 Fighter Application: Mimic blocking punchesFurther notes and resources at https://heatrick.com/2023/12/15/fighters-and-front-squats-why-you-shouldnt-give-up/

🔥 Ironically, a fighter's enthusiasm to dominate in the ring might lead them down the wrong path—both in training and strategically on fight night.By making smarter decisions regarding how you train your Muay Thai conditioning, you'll not only enhance your physical performance but also elevate your fight IQ.👊 Insights Explored: Strategic Endurance: Understand the science behind finding the perfect balance between local muscular endurance and a robust aerobic engine for a smarter approach to training. Tactical Training: Discover bodyweight exercises targeting upper body push, pull, core, and lower body, designed not only to enhance conditioning but also to sharpen your cognitive skills in the ring. Interval Mastery: Grasp the art of timing, working in intervals, and bag work technique selection to boost lactic power without compromising overall aerobic endurance, contributing to a heightened Training IQ and Fight IQ.🌟 Unlock Your Muay Thai Intellect:By making informed decisions about your Muay Thai conditioning, you're not just building endurance – you're levelling up your intelligence in both training and fighting. This video exposes the secrets to a more mentally and physically resilient fighter.🚀 TLDR: Tactical techniques for varying punch and kick combinations during training, maximising work rate and endurance that transfers to ring performance* Actionable tips for addressing localised fatigue without sacrificing overall performance.

TIMESTAMPS:

00:00 When To Train Local Muscle Endurance

00:35 How Muay Thai Training Naturally Builds Local Muscular Endurance

01:31 Building a Bodyweight Circuit for Comprehensive Training

01:54 Up to 30 Secs @ 100% – For Lactic POWER Not Lactic Capacity

02:30 Intensity Dynamics "Fight Gone Bad"

03:15 The Art of Combinations For Higher Work Rate

04:13 Real Fight Application (Fight IQ)Further notes and resources at https://heatrick.com/2023/12/08/real-muay-thai-muscle-endurance-training-elevate-your-fight-iq/

Struggling to find the perfect weight increments for your dumbbell workouts? Forget about expensive fractional plates and discover a game-changing trick to fine-tune your progressive overload and hit your target loads with precision.

No more struggling with too-light or too-heavy dumbbells. In this episode, I'll unveil the secret weapon I use with my clients to achieve micro loading and maximise their training gains.

I reveal how to transform ordinary ankle or wrist weights into powerful micro loading tools, transforming your dumbbell workouts like never before.

No more frustrating plateaus and missed progress opportunities. With this simple yet effective DIY hack, you'll be able to fine-tune your training and unlock new levels of strength and power.

Further notes and resources at https://heatrick.com/2023/11/24/unlock-gains-diy-micro-loading-solution-for-dumbbells-without-fractional-plates/

Want to know how to use a short fight camp in Thailand to boost your fight performance for a fight immediately when you return home? The secret lies as much in what you DON'T do as much as what you DO do!In this episode, a behind-the-scenes of an in-depth coaching session where we dive into unlocking the full potential of your short yet intense Muay Thai camp experience in Thailand.As your coach, I'll share exclusive insights gathered from seasoned fighters and trainers to help you leverage every moment in the Thai fight camp.We explore the critical aspects of the coach-fighter relationship, emphasising the importance of adhering to training instructions for maximum benefit. Understanding the intensity and stress of training, especially within a limited time frame, becomes a key focus.We discuss strategies to manage travel-induced fatigue and align your body to the demanding schedule, ensuring you extract the most from every session. Balancing the technical and tactical skill training unique to Thailand while maintaining a focus on recovery, nutrition, and adequate rest is pivotal for your success.I'll advise on the delicate balance between skill training and resistance workouts, allowing you to tailor your camp to your specific needs. Join me in this session and equip yourself with the knowledge to optimise your training experience during your brief yet impactful stay at a Thai fight camp. And of course, lay waste to your next opponent when you get home!TIMESTAMPS:00:00 Embracing the Thai Training Paradigm

01:39 Balancing Act: Training Intensity & Volume

02:51 Structuring Your Thai Training Experience

04:09 Recharge & Perform: Recovery Strategies

04:57 Coaching Chemistry: Building Relationships & Plugging In Resistance Training

06:46 Flying Home & Peaking PerformanceFurther notes and resources at https://heatrick.com/2023/11/10/how-to-use-a-short-fight-camp-in-thailand-fight-back-home/And if you enjoyed this video, hit subscribe to stay up to date with our latest Muay Thai performance tips every Friday!

There’s an intricate relationship between managing life stress and training stress. In this episode, gain invaluable insights into how stress impacts your performance, both inside and outside the gym, from the unique perspective of a seasoned Muay Thai, and strength and conditioning coach.

Join me as I decode the correlation between General Adaptation Syndrome (GAS) and your body’s response to various stressors. Discover the significance of maintaining a balanced nervous system, swinging between the sympathetic and parasympathetic states, crucial for your overall well-being and athletic progress.

Learn the pivotal role of quality sleep, nutrition, and the development of aerobic capacity in maximising recovery. Hear how I, as a coach, guide athletes in achieving a balance between rigorous training and life’s demands…

Further notes and resources at https://heatrick.com/2023/11/03/the-secret-to-managing-life-stress-and-training-stress/

TIMESTAMPS:

00:00 Understanding Stress in Muay Thai

00:15 General Adaptation Syndrome (GAS)

00:44 Sympathetic vs. Parasympathetic States

01:05 Effects of Prolonged Stress

01:33 Balancing Stress for Optimal Performance

01:44 Factors Affecting Stress States

02:06 Prioritising Sleep and Nutrition/Hydration

02:47 Aerobic Capacity for Recovery

03:38 Optimal Recovery Training

Welcome fellow enthusiasts and aspiring fighters. I’m here today to share my own story, one that I hope will resonate with many of you who have ever wondered, “Am I too old to pursue my passion for Muay Thai?” You see, I’ve asked myself that very question, and what I’ve learned along the way is that age is just a number; it doesn’t define your dreams.

I started this competitive journey at the age of 30, with no Muay Thai fight experience, and faced doubts and obstacles along the way. But I also discovered the power of unwavering commitment and the importance of strength and conditioning in defying age-related barriers.

Join me as I take you through my personal quest, from “too old to fight” to a professional Muay Thai fighter. It’s a story of pushing boundaries and proving that your dreams are always within reach, regardless of your age…

Further notes and resources at https://heatrick.com/2023/10/27/too-old-to-fight-overcoming-age-barriers-in-muay-thai-a-fighters-journey/

TIMESTAMPS:

00:00 Starting Late, But Determined

01:17 Taking Matters into My Own Hands

01:48 Journey to the England Team

02:21 Transitioning to the Professional Arena

02:36 Overcoming Age Barriers

03:08 Pushing Beyond Limits03:39 Inspiration for All Ages

The untold truth about resistance training in Muay Thai. Learn more about incorporating resistance training seamlessly into your training routine.

Discover why traditional Thai trainers have been skeptical, and how you can strike a balance between these two worlds. Resistance training isn't just about raw power; it's your body's insurance policy against wear and tear.

Learn to treat your body like a well-maintained machine, and stay in the game. This video is your compass to crafting the ideal weekly training schedule and unlocking your true Muay Thai potential.

Dive deeper with the additional video episodes in the show notes and explore our extensive website resources. Your Muay Thai adventure is about to level up!

00:00 Introduction: New Horizons, New Demands00:38 The Struggle01:09 The Underlying Truth02:05 The Engineering Analogy02:53 The Hidden ROI03:30 The Path Forward

Further notes and resources at https://heatrick.com/2023/10/20/from-imbalance-to-powerhouse-the-truth-about-muay-thai-strength-training/

If you like the look of my X-Martial t-shirt in this video, you can get yours, and help fund this channel (we get an affiliate payment) by clicking here: https://www.xmartial.com/?ref=D0i7eQ6a

Let’s face it; Muay Thai is a world where form and function are inseparable...

For fighters, it’s not just about how you perform in the ring; it’s also about how you present yourself. A well-built physique can boost confidence and even intimidate opponents.

While muscle-building isn’t the primary goal for Muay Thai fighters aiming to dominate their weight class, there are moments when a little extra muscle can make a significant difference.

In this episode, we delve into the art of strategic muscle building for Muay Thai fighters. We’ll guide you on when to target muscle growth and how to tailor your weekly training schedule to gain lean muscle without sacrificing the agility, speed and skill essential for success in your weight class.

Join us as we uncover the perfect balance between power and finesse, and learn how to schedule training to sculpt your body to be both an athletic work of art and a formidable weapon in the ring…

Further notes and resources at https://heatrick.com/2023/10/13/weekly-muay-thai-muscle-mass-building/

Uncover the science behind a more powerful Muay Thai kick with Prof. Tony Myers! From ongoing research, get exclusive insights into elevating your kick’s power and mastering the art and science of Muay Thai.

Dive into the nuance of speed, technique, and impactful strikes, exploring everything from relaxed effort to cultural differences in power application!

TIMESTAMPS:00:00 Introduction - Probing the Secrets of Muay Thai Mastery00:26 Integrating Science and Muay Thai Wisdom01:12 The Interplay of Speed, Technique, and Impact02:18 Different Kicks, Different Effects02:51 Impact Compared to Bodyweight03:42 Fight Power Practicality03:59 Relaxed Effort Beats Tensed Effort04:39 Cultivating Relaxed Power in Resistance Training05:23 Feeling It Is Key: Don't Drive With the Brakes On06:23 Cultural Differences to Power & Effort?Further notes and resources at https://heatrick.com/2023/10/06/power-up-your-muay-thai-kick-prof-tony-myers/And if you enjoyed this video, hit subscribe to stay up to date with our latest Muay Thai performance tips every Friday!

We help ambitious fighters and coaches take their game to the next level by bridging the gap between Strength & Conditioning, Performance Science, and Muay Thai.You'll find all our Muay Thai performance videos, podcasts, articles, and guides at https://heatrick.com/Join us:https://www.instagram.com/donheatrick/

Explore the backstory of the highly-anticipated ONE Championship Strawweight World Muay Thai Title clash between Smilla Sundell and Allycia Rodrigues!

In this episode, I had an insightful conversation with Muay Thai commentator and aficionado, Matt Lucas, as we dive into the details leading up to this epic showdown.

Before the event, we delved into the background of this thrilling matchup, providing in-depth pre-fight analysis and expert predictions to heighten the excitement.

Stay tuned for the live stream of ONE Fight Night 14, scheduled for September 29th, where you can witness the action unfold in real-time on Amazon Prime and the official ONE Championship YouTube Channel.

After the event, you can revisit this video to see how our pre-fight analysis compared to the actual results and relive the highlights of this fierce battle for the ONE Strawweight World Muay Thai Title. Don’t miss this exciting journey from buildup to the review!

Further notes and resources at https://heatrick.com/2023/09/29/pre-fight-breakdown-one-championship-smilla-sundell-vs-allycia-rodrigues/

Fight ready pad work isn't just about sweating out; it's about crafting a strategic approach that replicates the fight's intensity.Dive deep into the nuances of fight-specific training in this episode, as we uncover how to leverage pad work sessions for maximum psychological and physical benefit, ensuring you're sharp and agile for the big day.Whether you're a Muay Thai enthusiast, coach, or fighter aiming for the top, this fresh perspective on training will revolutionise your prep game.Drawing inspiration from years of practical experience and insights from fighters, our methods resonate with the true essence of Muay Thai. Click play to discover a potent blend of tradition and innovation.🎥 Pad work footage: @fightlore

Further notes and resources at https://heatrick.com/2023/09/22/fight-ready-pad-work-a-new-take/

Fight endurance management isn't just about lasting longer in the ring; it's the cornerstone of every champion's success story. It's the heart and soul of every bout, every grind, every win.

Inside This Episode:

The subtle dance of fight endurance management: Why it's the game-changer in Muay Thai.
The Dynamics of Endurance: How it shapes every punch, kick, and clinch.
Adapting timeless Muay Thai principles to the modern-day fighter's needs.
Pro Secrets: Glimpse behind the curtain with expert advice on outlasting your competition.

Who Is This For? From novices lacing up their first gloves to seasoned fighters refining their technique, and coaches sculpting champions—this guide has nuances for everyone. Immerse yourself in a blend of tradition, experience, and innovation.

Further notes and resources at https://heatrick.com/2023/09/08/muay-thai-endurance-training-mastering-fight-endurance-management/

Doping... We're venturing into some controversial territory today, Muay Thai, with its rich legacy, finds itself at a crossroads, and it's time we address it head-on.

Inside this episode:

How the spirit of Muay Thai is being put to the test
The insidious rise of performance enhancers in the world of combat sports
The stark reality behind performance enhancing drugs and the dilemma they present
Our collective responsibility: Where do we go from here?Further notes and resources at https://heatrick.com/2023/09/01/dope-test-has-muay-thai-been-found-out/

Unlock the true potential of elusive footwork in Muay Thai to power up your counter strategy with lessons learned directly from Yodsanklai Fairtex.

Dive deep into strategic footwork patterns, leverage them for fight-winning techniques, and comprehend the rationale behind each move.

Inside this episode:

Footwork Foundation: How the simple nuances in footwork can make or break your elusiveness
Beyond Basics: Unveiling footwork that deceives and delivers aggressive, counter fighting ability.
Real-Time Tactics: Demonstrated techniques that you can incorporate into your training regimen instantly.
Interactive Analysis: Engage with breakdowns of renowned footwork patterns, making them accessible and actionable.

Step into the ring with confidence and an arsenal of techniques, courtesy of our valuable signature insights. Dive deeper, train smarter, and get ahead…

Further notes and resources at https://heatrick.com/2023/08/25/elusive-fighter-footwork-strategy-yodsanklai-counter-attack/

Muay Thai guarding is more of an art than a science, and is a critical skill that can transform your sparring and fighting abilities.

Let’s dive into the key aspects that can help refine your defensive strategy to level up your protection, while downscaling your cognitive load – a winning combination for any fighter!

In this episode, we unravel the complexities of guarding in a manner that's both enlightening and easily digestible. Whether you're a seasoned combatant or a fresh face in the ring, mastering the 3-level system for guarding can be a game-changer.

I'll take you through the GREEN, AMBER, and RED Alert levels, each tailored to a specific range of interaction with your opponent.

Starting with GREEN Alert, you'll uncover the secrets to maintaining a poised stance while vigilantly monitoring your opponent's manoeuvres out at kicking range.

As you progress to the AMBER Alert stage, where punches become a factor, we'll equip you with techniques that ensure smart self-defense.

But there's more to uncover. The RED Alert level zooms in on close-quarters combat – envision hooks, uppercuts, and elbows. I'm here to demonstrate how you can maintain an unwavering guard and sharpen your awareness, even when the action gets up close and personal.

I also share my personal perspective on gaze and focus. By mastering where to direct your attention, you're not only elevating your physical defense but also your mental clarity for battle.

Whether you're keen to refine your existing guarding techniques or grasp the psychological underpinnings, this episode has got you covered!

Further notes and resources at https://heatrick.com/2023/08/18/muay-thai-guarding-from-green-to-red-alert/

Ready to consider a new fight camp mindset that will level up your Muay Thai game?

Say goodbye to the old fight camp norms and embrace a path of continuous growth. Experience a groundbreaking shift in mindset that will elevate your performance to new heights.

Challenge the traditional fight camp mentality and adopt a progressive approach that transforms you into a different fighter within a year and beyond.

Say goodbye to stagnant progress and picture a dynamic training program that fosters skill and athleticism. No more spinning wheels; just consistent advancement. Prioritise long-term success over short-term gains, and envision yourself five fights ahead - stronger, faster, and more relentless than ever.

Unravel the secrets of "Elastic PEAKING," "Plastic PROGRESS," and "Plastic & Elastic PRACTICALITY." Let fight dates be milestones, not the sole focus.

Optimise your journey with a well-planned training program, maintaining momentum between fights, and achieving your full athletic potential.

Join us on this journey of transformation, redefining what it means to be a Muay Thai fighter. The future beckons, and we can't wait to witness your greatness. Subscribe now for more insights into progressive training techniques and growth-focused strategies.

Further notes and resources at https://heatrick.com/2023/08/04/the-fight-camp-is-dead-long-live-the-fight-camp/

TIMESTAMPS... 00:00 Intro 00:27 The Limitations of the Traditional Fight Camp 01:15 Changing The Fight Camp Mindset 02:16 New Fight Camp Momentum 03:05 Elastic & Plastic Fight Camp? 04:08 Reimagining the Future of Muay Thai Fighters

One thing’s for sure, at some stage, every fighter will push their training too far and burn themselves out. Likely, getting sick or injured, along with feeling grumpy, depressed and lacking motivation to train at all.

You can both catch this before it happens and recover from it quicker, IF you understand the three stages on the overtraining continuum. Only then can you choose the right recovery methods, to match where you are on this continuum to promote recovery and avoid making things worse!

In this episode, you’ll learn exactly what to do and when, in order to fall back in love with your training again.

Further notes and resources at https://heatrick.com/2023/07/28/burnout-or-overtraining-the-truth-and-how-to-recover-quicker/

If you like the look of my X-Martial t-shirt in this video, you can get yours, and help support this free channel by clicking here: https://www.xmartial.com/?ref=D0i7eQ6a

Heading on vacation in five weeks? Let’s make those weeks count!

Join Lorenzo as he fine-tunes his standard 4-week training block to make the most of the FIVE weeks before his travels!

In this episode, we review the proven 4-week strength conditioning structure: 3 weeks of progression and 1 DELOAD week…

But how can you extend it to 5 weeks without losing momentum? I’ve got you covered with two awesome options!

Show notes and further resources at https://heatrick.com/2023/07/21/adjusting-training-before-going-on-vacation-or-holiday/

If you fail the prescribed number of reps in your training program... why did it happen, and what should you do?

In this episode, we delve into the intriguing nuances of rep max testing...

We uncover the occasional phenomenon where exceptional performance during testing doesn't translate to sustained success in the training block. And highlight the importance of adjusting numbers and maintaining realistic expectations.

We learn about the recommended approach of leaving a certain number of reps in reserve for each training week, ensuring appropriate intensity levels.

Additionally, we explore how external factors, such as accumulated fatigue and life's demands, can impact performance.

Join us as we uncover valuable insights to optimise your training journey!

Further notes and resources at https://heatrick.com/2023/07/14/what-to-do-if-you-fail-the-prescribed-number-of-reps/

Gear up for an eye-opening episode as we dive into the fascinating topic of "Squats vs Muay Thai Kicks."

Join us as we tackle James' query on integrating strength training with Muay Thai techniques.

Despite boasting impressive lifting numbers, James finds himself trailing behind professional fighters in terms of fighting ability and technique.

Should he rethink his approach, abandon heavy squats and deadlifts, and instead focus on Muay Thai and bodyweight exercises?

In this episode, we explore four crucial aspects that provide valuable insights...

Uncover the difference between power and efficiency, the transition from general to specific strength training, the significance of progressive overload, and the importance of balancing resistance training with skill development...

Further notes and resources at https://heatrick.com/2023/07/07/squats-vs-muay-thai-kicks-integrating-strength-training-with-muay-thai-techniques/

Muay Thai is more than a martial art. Much more.

Prepare to challenge your perceptions of Muay Thai as we uncover the unspoken truth – fighters are more than mere martial artists.

In this eye-opening video, we explore the evolution of Muay Thai from a traditional martial art born of the battlefield, to a battleground for modern athlete warriors.

While traditional Thai training emphasises skill development as the biggest differentiator, we shed light on the blindspot it creates.

Explore how skill alone is no longer enough to ensure victory as physical attributes and athletic preparation become crucial factors.

We unveil the evidence-based components missing from traditional training, including long-term strength and conditioning, sports nutrition, and weight-cutting strategies.

Unleash your inner athlete and enhance your chances of success in the world of Muay Thai.

For the longest time in Muay Thai, “skills paid the bills.” But, now we must add that “athletic prowess is vital for success.”

Further notes and resources at https://heatrick.com/2023/06/30/muay-thai-is-more-than-a-martial-art-fighting-athletes/

In this episode, we dive into the necessity of adopting a new approach to Muay Thai training, where practically applied sports science compliments traditional methods.

Join us as we explore the four compelling reasons why this new approach is essential for fighters looking to maximise their potential...

From establishing clear definitions of training effects to replicating effective protocols and tailoring training to individual stages of athletic development, this video sheds light on the benefits of incorporating science into your Muay Thai journey.

Don't miss out on gaining a deeper understanding of how to efficiently train and elevate your performance in the long-term.

Watch now and discover how a new approach can unlock your true potential in Muay Thai.

Further notes and resources at https://heatrick.com/2023/06/23/why-we-need-a-new-approach-to-muay-thai-training/

Beating stronger Muay Thai fighters in your weight class requires strategy...

Your natural attributes form the foundation of your fight style, and those attributes are relative to others in your weight class.

If you regularly find yourself up against stronger opponents, you need a strategy that avoids your opponent's best assets and plays into your own!

Further notes and resources at https://heatrick.com/2023/06/16/how-to-fight-stronger-muay-thai-fighters-strategy/

Fight week peaking is an often misunderstood stage of an effective fight camp.

Far too many fighters completely overdo it, scared they’ll lose their hard-earned fitness… Only to sabotage themselves at the last minute!

Having the confidence to let your fitness shine as your fatigue declines, requires that you trust the training process.

This excerpt from a coaching call explains more about this process, and how exploiting training residuals will amplify your fight week peaking and deliver your best fight performance.

Further notes and resources at https://heatrick.com/2023/06/09/fight-week-peaking-dont-overdo-it/

The world of Muay Thai is changing. Athletic performance matters more than ever.

Gone are the days when Thai fighters had a monopoly on the sport. Today, Western fighters are using sports science and professional training methods to close the gap on their Thai counterparts.

If you're a Muay Thai fighter or a coach who wants to stay ahead of the curve, then you need to check out this episode. In it, we explore the latest trends in Muay Thai training and how you can use them to improve your own, or your fighter's performance.

We cover everything from sports science to skill training to the changing landscape of Muay Thai professionalism. By the end of this episode, you'll have a better understanding of what a Muay Thai professional really is and what it takes to be a world-class athlete.

So what are you waiting for? Check out this latest episode now!

Further notes and resources at https://heatrick.com/2023/05/26/new-era-of-muay-thai-unlocking-athletic-performance/

Don't underestimate the importance of discipline in strength and conditioning.

It's all too easy to become distracted by what's shiny and new, only to shortcut progress by playing your ace too early...

Or, to charge headlong into overuse injury and the frustration of time out of training.

You can look at that next block of training, but don't touch! ;)

Further notes and resources at https://heatrick.com/2023/05/19/the-importance-of-discipline-in-strength-and-conditioning-for-fighters/

The Muay Thai round kick is one most powerful kicks in martial arts. To avoid smashing your foot to smithereens when throwing your round kick, you must master range, kicking foot position, and tactical setup.This episode shares in-depth thoughts on getting these aspects right!Further notes and resources at https://heatrick.com/2023/05/12/technical-tips-to-prevent-low-kick-foot-injury/

There's even more to motivation than you think... Winning by knockout is the best feeling in the world. Seeing the referee standing over your opponent waving off the fight, you feel almost immortal.But, in a well-matched fight, anything can happen. In an instant, one mistake can render you helpless – all your hard work cancelled out.Nothing else can be done at that moment. But in the hours, days, weeks, and even months after the fight, things can feel very different. It doesn’t matter who you are, your motivation and determination has been severely tested.A seed of doubt is planted. “Have I got what it takes? “Can I come back from this? “What does everyone think of me now?”Some fighters bounce back more determined, while others spiral downward, disappearing from competition, and maybe stopping training altogether.And while it’s important to recognise when we’re being our own worst enemy, there are also external factors that can make a huge difference to our motivation to come back stronger than ever, or even come back at all. This explains explains what makes or breaks your motivation and what you can do about it.Further notes and resources at https://heatrick.com/2023/05/05/fighters-even-more-to-motivation-than-you-know-part-2/

Taking action is only half the battle. Your REASON for taking action is just as critical, and can either kill your determination off completely, or ignite your motivation along with your results.If you want to stay in the game long enough to find out how far you can really go, you must get under the hood of motivation and figure out which of the 6 types you rely on the most, and if there’s a better way to motivate yourself and become even more determined…Further notes and resources at https://heatrick.com/2023/04/21/fighters-theres-more-to-motivation-than-you-know-part1/

Those in Muay Thai, especially at the highest level, know that the public perception of fighters is wrong.Kevin Ross is a fighter. He may have retired from competition, but he IS a fighter.For him, Muay Thai is not just a ring tool, it's really a life tool....It makes you face your struggles in a way the world tends not to, and you come out different on the other side.Not violent. Not aggressive. But, calm, and confident.Further notes and resources at https://heatrick.com/2023/04/07/kevin-ross-the-public-perception-of-fighters-is-wrong/

Most likely, if you ask your Muay Thai trainer what fitness training you should do outside of your Muay Thai sessions, you’re told to simply run a number of times a week, and maybe do a little weight training if you want to…It’s largely down to you. And aside from “do more” when you have a fight coming up, there’s little guidance and rarely any structure. And this is a problem for the majority of Muay Thai trainers.It’s leaving students with only a basic athletic foundation and no hope of levelling up over time, let alone peaking performance for a fight if the student competes. So why does this happen?It’s largely because those traditional Golden Era Muay Thai methods are still aspirational to most coaches, even if things should have moved on and improved…Further notes and resources at https://heatrick.com/2023/03/31/the-problem-with-your-muay-thai-trainer/

As fighters become more experienced, we must understand how to coach them so they don’t become stale.

Experts in any field are ruthlessly good at the basics.

What marks the best apart from the rest, is their ability to revisit and resharpen their foundational practice.

It’s vital that those at the top of their game recognise both that skill is perishable and can migrate over time, and that merely training for your next fight is limiting your progress too.

In this episode… Professor Tony Myers, both a world class Muay Thai coach and an academic researcher in sport psychology, shares valuable insight into what makes good fighters great, and keeps them great!Full show notes and further resources at https://heatrick.com/2023/02/24/how-to-coach-experienced-fighters-professor-tony-myers/

What is authentic Muay Thai training now, and has it evolved for the better? Muay Thai has a deep history. And when it comes to the ring sport we’ve all come to love, the period between 1980 and 1995 known as “The Golden Era”, spawned arguably the most talented fighters ever.

Names like Dieselnoi, Samart, Jongsanan, and Sakmongkol demand almost superhero status. They were highly skilled and incredibly tough!

Nostalgists will claim today’s fighters couldn’t stand with The Golden Era greats. And may even consider this as evidence that the training methods back then were superior too.

But, what does this mean for your training?

Further notes and resources at https://heatrick.com/2023/02/10/what-is-authentic-muay-thai-training-now-old-school-vs-new-school/

Your work life and fight life are in conflict. I know you feel the clock is ticking, that you’re running out of time when it comes to finding out how far you can go in Muay Thai.

It was true for me, and it’s true for everyone – regardless if they compete or not.

We all have a “bucket list”, and although Muay Thai is on there, you feel that your work life inevitably gets in the way of your fight life. And you may hate to admit it, but even family and friends crowd out your fight training too!

The biggest challenge in becoming the best you can be at Muay Thai, is how consistently you can train. And this is compounded when you pick up an injury or simply don’t seem to recover well.

“If only I didn’t have to make a living and I could train full time!”

But, even pro Muay Thai fighters have to work to make ends meet – a full-time income from just training and fighting isn’t there (yet).

And even then, the truth is a big chunk of your week is tied up with making a living, regardless if you're a Muay Thai enthusiast, amateur competitor, pro fighter, or anything in between.

This balance is crucial, because at the highest level, fighting careers are short, DUAL careers. Any athlete must prepare for post-athletic life.

Like most westerns, you’ve primarily focused your effort on career first and your fight training second. You’ve built stability, and that’s good!

Not only have you got something else you’re good at to fall back on, but you can better afford the costs associated with training – such as gym fees, equipment, and travel too.

But, finding time to train consistently is the issue! You’re relatively financially rich, but time poor… You begin to struggle with the work life balance.

And your fight life planning differs depending if you have a sedentary job, an active job, or a physical job.

Check out the full episode to learn more.

And if doors are open to my Heavy Hitters program right now, you can join here! https://heatrick.com/programs/heavy-hitters/

Further notes and resources at https://heatrick.com/2023/02/03/balancing-your-work-life-and-fight-life/

Losing a fight by doing too much? Paul Banasiak shares that losing his Glory debut fight taught him to not over-effort...

That it's important to balance risk and reward, and that doing more or going harder in a fight doesn't necessarily equate to bigger, better results.

Be aware of the "glitches" you suffer by overthinking instructions and losing your flow!

Further notes and resources at https://heatrick.com/2023/01/20/paul-banasiak-losing-a-fight-by-doing-too-much/

When scheduling your weekly training plan for fighters, although many fighters and coaches are doing the right things, they organise their training weeks too haphazardly to get the full training effect or inadvertently cancel out performance gains entirely.

At best this wastes effort, at worst, it burns out fighters and injures them.

But, you can apply simple steps to design weekly schedules that ensure training is efficient and effective – maximising results while consuming less time and energy, reducing overuse injuries, and increasing the amount of time for Muay Thai skill practice – or family and friends if you’d prefer!

I’ll share these steps with you now, and show you how to use them.

Further notes and resources at https://heatrick.com/2023/01/13/scheduling-your-weekly-training-plan-for-fighters-part-2/

These days, fighter training has become more sophisticated. Coaches, fighters, and hobbyists alike all realise that to remain healthy, injury free and perform their best it takes more than steady runs, bag work, pad work, and sparring.

But, what types of sessions are needed? How often should you train? What order should sessions go?

Organising your training week, whatever your level of commitment to Muay Thai, can be daunting. However, it doesn’t have to be... Let’s run through the steps I use with clients to create your most effective weekly training plan.

Further notes and all the resources mentioned at https://heatrick.com/2023/01/06/scheduling-your-weekly-training-plan-for-fighters-part-1/

Some pre fight rituals boost confidence and performance, while others hamper it!

Having established an understanding of why rituals and superstitions speak directly to your emotional mind in high-stakes situations to boost confidence and performance in part 1...

In this episode, we lever this understanding to pick the best rituals and personalise them, while avoiding those that could inadvertently sabotage you!

Further notes and resources at https://heatrick.com/2022/12/09/how-pre-fight-ritual-boosts-confidence-performance-part-2/

If you like the look of my X-Martial t-shirt in the video, you can get yours, and help fund this channel (we get an affiliate payment) by clicking here: https://www.xmartial.com/?ref=D0i7eQ6a

The evidence is in. Pre fight rituals boost confidence and performance, fact!

Pre fight superstitions and rituals are an inherent part of all combat sports, and are baked into the culture of Muay Thai. From Pra Jiad arm bands, Mongkhon headgear, lucky amulets, and sak yant tattoos, to wai kru and ram muay dances, modern day Muay Thai still carries many of the ancient Siam superstitions and rituals from its battlefield origins thousands of years ago.

But what are these fighters onto? And how can seemingly irrational pre fight rituals boost confidence and competitive performance?

Further notes and resources at https://heatrick.com/2022/12/02/how-pre-fight-ritual-boosts-confidence-performance-part-1/

If you like the look of my X-Martial t-shirt in the video, you can get yours, and help fund this channel (we get an affiliate payment) by clicking here: https://www.xmartial.com/?ref=D0i7eQ6a

Solo fight skill technical practice can fast-track your fight ability if it's done well.

In this episode, avoid these fight skill pitfalls or risk sabotaging your technical practice and undoing all your hard work.

Further notes and resources at https://heatrick.com/2022/11/11/fight-skills-technical-practice-part-1-group-sessions/

And make sure you've seen Part 1 of this video here: https://heatrick.com/2022/11/11/fight-skills-technical-practice-part-1-group-sessions/

And if you enjoyed this episode, hit subscribe to stay up to date with our latest Muay Thai performance tips every Friday!

When it comes to fight skill technical practice, repetition is key. And group sessions present challenges for individuals looking for technical practice opportunities to fast-track changes in their fight skill habits.

In this episode, I discuss my approach for fast-tracking technical practice in group sessions, both as a coach, and a fighter taking part in a class too.

Further notes and resources at https://heatrick.com/2022/11/11/fight-skills-technical-practice-part-1-group-sessions/

There’s a difference between feeling tired during fights and being tired…

Competing as a fighter is stressful, and the cocktail of neurochemicals and hormones this dumps into your body drastically affects how you feel. Especially early in a fight career, nervousness, anxiety, or even all-out fear, will leave you feeling exhausted without even exerting yourself!

But, I’ve found there can be a disparity between the sensations you feel, and the performance you can produce if you can override them. From the top down, emotion affects posture. And from the bottom up, posture affects emotion. If your training has built good postural habits, then despite how tired you feel, you may well not look it!

Don’t assume because you feel tired, and are facing an exhausted-looking opponent, that you look just as exhausted during the fight too.

Show notes and further resources at https://heatrick.com/2022/11/04/feeling-tired-during-fights-isnt-the-same-as-being-tired/

Even elite pros require methods for coping with pre fight nerves. And it begins with accepting how you really feel, before adopting strategies to manage that pre fight anxiety when it crops up... And it will!

Every fighter has nerves before a fight. If they didn't, they can't perform their best. However, it's important to manage your nerves so, you don't become overwhelmed.

In this episode, the pre fight process is mapped out, and personal tools are deployed to make sure you perform your best.

Further notes and resources at https://heatrick.com/2022/10/28/tips-for-coping-with-pre-fight-nerves/

Are you strategically pacing yourself to win fights? Armed with an understanding of how to use a heart rate monitor to determine your own unique training pace, you can not only boost your fight fitness…

But crucially, learn how to strategically pace your efforts during a fight to produce the best tactical effect. Just add your own style and technical ability!

By training at your maximum sustainable work rate, and learning when you’re either over or under this, and by how far, you can strategically time your biggest efforts for the greatest impact. And keep yourself safe and recharged when it’s needed too.

Shownotes and further resources at https://heatrick.com/2022/10/21/strategically-pacing-yourself-to-win-fights/

Using fighter’s deload week effectively takes discipline!

Recovery is often a dirty word for fighters… However, it’s the difference between year-on-year progress, or a monthly boom and bust.

In this discussion with Rolf Eijsink during his coaching call, we explore both my approach to maximising deload weeks, and Rolf’s valuable insight too.

Use these tips to deload like a pro… Further notes and resources at https://heatrick.com/2022/10/14/using-fighters-deload-week-to-kill-it/

Regularly practicing this splits, passive, relaxed stretching routine for fighters will rapidly enhance your kicking flexibility.

Splits stretching as shown for just 7 mins, at least 3 times per week, will make a huge difference to your kicking ability at all target heights.

Not only will you reach higher targets, like the head, that may have not been available to you before, but you'll also kick faster and with less effort at all kicking ranges. Including those you could reach before too

This passive relaxed splits stretching routine helps fighters fast-track your kicking ability, and easily maintain flexibility once you've got it too.

Check out this week's video for my splits stretching tips...

Further notes and resources at https://heatrick.com/2022/10/07/the-splits-stretching-routine-for-fighters-kicks/

Fighter mental strength training isn't only about what happens on the pads or in sparring. Mental strength is built over the long-term from the habits you repeat each day.

In reality, everything you do is an opportunity to either cement the identity of someone who either:

Avoids challenging situations or circumstances or gives up before finding their true limit, or,
Meets challenges head-on and only stops when physically unable to continue

The truth is, the mind quits way before the body will. And training a mind with the mental strength to find out where the limits really are, takes practice.

Take every opportunity you can to train this habit and develop a true fighter's identity. It'll serve you outside the ring just as well as inside it.

Further notes and resources at https://heatrick.com/2022/09/30/mental-strength-training-for-fighters/

Both barbells and dumbbells have their place in a fighters program for exercises like the shoulder press... Either to target specific qualities in different blocks of training, to accommodate shoulder mobility or injury, or simply because of the limited availability of one or the other in your gym!

In this episode all is explained, while I share part of a discussion from a video call with one of my Heavy Hitter clients... He struggled to get hold of two barbells for the Deadlift and Shoulder Press superset pairing in his program.

Armed with the information shared on this call, he opted to use a barbell for the Deadlift, and then use a pair of dumbbells for the shoulder press – so he could compact his training session as much as possible without negatively affecting his results.

Further notes and resources at https://heatrick.com/2022/09/23/barbell-vs-dumbbell-shoulder-press-for-fighters/

Discipline is needed when your motivation has run dry, and it’s exponentially more important! Fighters must build real discipline in order to become the best they can be.

In the last episode, I explained that consistent effort over the long-term makes the biggest difference to your performance. To achieve that, there’s a common denominator – DISCIPLINE.

Discipline comes from caring enough about achieving something that you’ll do what it takes, even when things become difficult.

Let’s break this down into component parts so you can make practical use of it...

Further notes and resources at https://heatrick.com/2022/09/16/real-discipline-for-fighters/

Do you know the difference between optimal and peak performance for fighters? Too many fighters don’t, and it’s costing them!

I see many pro and hobbyist fighters alike, rightly working incredibly hard in their training, but mistakenly believing that every session must push them harder than the last.

“Go hard or go home” has its place. However, this attitude is regularly misplaced and over simplified.

Understanding when this kind of maximal effort is needed, and when it’s not, is what separates those that become the best they can be and those that boom and bust!

In this episode, I’ll explain what the difference is between optimal and peak performance training, and how to use both approaches to best effect as a fighter.

The objective is to build long-term performance, so that in a year you’ll be a different fighter. And in a few years you’ll be untouchable!

This is very different to the flat, cyclic progress the vast majority of fighters make with their athletic performance between one fight and the next.⁣

Investing time and effort into developing and using a solid training program pays back in a way that may not be hugely noticeable in the short-term (a month or two)…⁣ ⁣

But holding your focus, keeping with it for longer periods, compounds your progress incredibly – while others slip back (and are doomed to repeat).⁣

I’m looking to work with fighters that understand this, and are hungry to make a real difference to their training.

If enrolment is open, you can join Heavy Hitters here: https://heatrick.com/programs/heavy-hitters/

If doors are currently closed, that link will allow you join the VIP Waitlist instead.

Further notes and resources at https://heatrick.com/2022/09/09/optimal-vs-peak-fight-performance-whats-the-difference/

Fighters instinctively feel hill sprints boost their fight performance. But, are there alternatives to hill sprints without a hill?

Mixing these High Resistance Intervals amongst your “roadwork” develops your endurance in a way steady state running can’t...

And in this episode I’ll break down exactly what hill sprints do for your endurance, how to program them in your training, how steep that hill must be to get the benefit, and what you can do instead if you’re without a decent hill!

Further notes and resources at https://heatrick.com/2022/08/26/how-to-do-hill-sprints-without-a-hill/

And if you enjoyed this video, hit subscribe to stay up to date with our latest Muay Thai performance tips every Friday!

For fighters, strong doesn't mean fast. Although strength is the foundation of speed, the human body responds differently to various weight training loads & speeds. Yes, to become a faster, more explosive fighter you must first become stronger – produce more force... If you can create more force, you can accelerate quicker, hit at higher velocity and do more damage. That’s the mechanics, but we’re biological machines not purely mechanical ones.

If we want our strength to transfer into the greatest striking power and speed possible, we must target the right kind of training, get it in the right order, and make the most efficient use of your training time too. In this episode we’ll dig into how training with different levels of resistance and movement speeds will affect how fast you can really be. Further notes and resources at https://heatrick.com/2022/08/19/fighters-is-stronger-faster/

To become a stronger fighter, you must use resistance training correctly... Historically, old-school fight coaches claimed that weight training makes fighters big and slow. But that’s only true if you use resistance training poorly. When used in the right way, weight training can either make you much stronger WITHOUT getting any bigger, or both bigger and stronger together, meaning you get FASTER, not slower!

And as we’ve seen in the previous episode, getting “the wrong kind of big” will sabotage your speed... How you use resistance training is critical. Weight training is a tool. We can’t blame the tool for bad results if it’s being used inappropriately! Let’s dig into how to best use weight training to level up your fight performance. Further notes and resources at https://heatrick.com/2022/08/05/stronger-fighter-training/

Understanding exactly why a big fighter isn’t always stronger is crucial for fight performance. It explains why some fighters perform well in their weight class and others don’t, and informs how you can best train to dominate your weight class too.

As we’ve seen in the previous two videos, it’s speed that kills! However, the ability to generate the highest possible striking velocity is first dependent on foundation strength. But in order to achieve an effective strength-to-weight ratio, you must build the right kind of size!

For a fighter looking to get bigger, what’s the right kind of size? What’s the wrong kind of size? That’s the focused topic for today. Let’s dig into this now. Further notes and resources at https://heatrick.com/2022/07/29/exactly-why-a-big-fighter-isnt-always-stronger/

Continuing our look at who hits harder, now we consider fighters in different weight classes and the effect this has on the physics of striking!

The last episode, “Fat Loss: Who Hits Harder, Big Or Fast?” created some fantastic points of discussion. And shone a light on some areas of confusion too. In this episode, I’ll take key elements from Adam’s comment to focus on one area of confusion right now…

“…knockouts in the heavyweight division are WAYY more common. Yet if we say the strike is proportional to the velocity squared, then the little guys should be generating double and triple the punching power. If that were true, the lower weight divisions would be KO after KO.”

Adam is right! However this asks a different question to Toni’s one regarding fat loss in the previous episode. So this time, let’s dig into why Adam is right, why this is a different question, and most importantly, what this means to you and your own performance training!

Further notes and resources at https://heatrick.com/2022/07/22/being-both-big-and-strong-hits-harder-bigger-weight-class/

When it comes to fat loss, ever wondered who hits harder, BIG or FAST? Toni did when he asked…

“I have a question regarding weight loss and punching power. Let’s imagine we have 2 genetically identical fighters…Muay thai fighter 1 weighs 90 kg but is physically less muscular and fat.Muay Thai fighter 2 weighs 78kg but is physically fitter, has more muscle mass through maximum strength, explosive and speed strength training.Which of the two hits harder? The heavier or the fitter?”

I love this, it’s right up my street! I’m going to use some simple physics to reveal exactly who wins this punching contest and why!

Further notes and resources at https://heatrick.com/2022/07/15/big-or-fast-who-hits-harder/

Fighters burnout all the time. And to optimise both long term fight performance and health, and to peak on fight night, hobbyists, amateurs, and pros alike must learn how to balance high intensity fight training with adequate recovery...

We all have a training “Goldilocks zone” that boosts our performance without sending us into either overtraining burnout, or injury blowout. Spoiler alert, this zone is a moving target!

But there are tricks of the trade you can use to plan your training just right. And the same principles apply regardless if you’re balancing the demands of work, family and friends alongside either a full time fight career, an enthusiastic Muay Thai hobby, or anything in between.

Further notes and resources at https://heatrick.com/2022/07/01/without-burnout-or-blowout-planning-long-term-fight-performance-training/

Combat sports have so many athletic qualities and technical and tactical skills demanding attention, that training opportunities are inexhaustible! But is fighter performance training healthy?

In truth, the objectives are different when either training for optimal health or training for peak fighter performance – even if both walk hand-in-hand for part of the journey.

There's a tipping point, leading to divergent paths when the need for short-term performance in competition outweighs the need for long-term health.

In this episode we explore balancing training for peak fighter performance while also maintaining good health. Because optimal health and peak fitness are not one and the same.

Video version, further notes and resources at https://heatrick.com/2022/06/24/is-fighter-performance-training-healthy-or-not/

Fighter training and work life balance is one of, if not THE biggest struggle for fighters living and training outside of Thailand.

It's also a struggle for western fighters training long-term in Thailand too, and affects hobbyists and pro fighters alike, regardless of location.

In this episode, Iman Barlow, winner of 19 world titles, shares what she describes as her biggest challenges.

Fighter training and work life balance is top of her list! Whatever level you train or compete at, you're not alone in this struggle.

Video version, show notes and further resources at https://heatrick.com/2022/06/17/fighter-training-and-work-life-balance-with-iman-barlow/

Even many pro fighters don’t understand the real secret of how to use the hips in punching technique – because it can seem counter intuitive. But grasp this and your punch power will sky rocket.

Once you understand how the correct hip mechanics can transfer maximum force to your rear hand punching technique, you’ll win by KO far more often!

Video version, further notes and resources at https://heatrick.com/2022/06/10/punch-power-up-using-secret-hip-mechanics/

One thing’s for sure, fighters training with sore muscles is part of Muay Thai – especially when you head out to Thailand to train!

But… Is muscle soreness the sign of a good training session? How can you avoid being too sore? Should you train if you’re really sore? How can you reduce muscle soreness the quickest?

There’s quite a bit to unpack on this subject, so let’s get started! In this episode… Everything a fighter must know about delayed onset muscle soreness (aka DOMS).

Video version, show notes and further resources at https://heatrick.com/2022/06/03/fighters-and-delayed-onset-muscle-soreness-everything-you-need-to-know/

Why a lower body activation exercise for strength and conditioning for fighters? Activating the right muscles to efficiently create movement patterns in both strength and conditioning, and a fighter’s technical skill training makes a huge difference to your movement economy and ultimate strength and power levels.

And many fighters struggle to “feel” the difference between knee and hip dominant patterns, or understand how they play out in fighting movements.

Today, we’ll fix that!

Video version, further notes and resources at https://heatrick.com/2022/05/27/fighters-lower-body-activation-exercise-for-strength-and-conditioning/

There are a ton of different reaction training methods and an ever-increasing crop of reaction training devices… And for fighters, they’re NOT all created equal.

Some methods really only function as warm-up or movement activities, whereas others can develop Saenchai-like reflexes in the ring!

In this episode… which reaction training methods will make you a better fighter the quickest, and WHY?

Whether it’s throwing and catching tennis balls, punching top-to-bottom balls or boxing bars, hitting reaction lights or even evading striking robots… There are many methods vying for your attention when seeking to improve your fighter reactions.

And the truth is, some methods carry over into your fight performance while others don't at all!

Understanding what fighter reaction training is and isn’t is key to picking the most appropriate methods to boost your fight reactions…

Further notes and resources at https://heatrick.com/2022/05/20/best-reaction-time-training-for-fighters/

It's critical a fighter's corner team understands how to coach fighters between rounds... It not only makes the difference between winning or losing a closely fought fight, but can make or break a fighter's performance entirely.

Although there are certainly best practices, such as keeping your instructions to the bare minimum and focusing only on the priority information to avoid information overload... It's not as simple as "one size fits all".

Different fighters have different personalities and require different approaches depending on how the fight is going!

In this episode, Damien Trainer shares a wealth of knowledge on cornering fighters, both as a fighter at the highest level himself and as a coach looking after his own fighters between rounds too.

Further notes and resources at https://heatrick.com/2022/05/06/how-to-coach-fighters-between-rounds-with-damien-trainor/

Many fighters and coaches misunderstand just how much Muay Thai training is really needed to achieve the best performance possible.

Generally, Thais don’t understand how to program progressive training.

They throw everyone into largely the same regimen, regardless if they’re beginners or seasoned pros.⁣⁣⁣

⁣⁣⁣And those that can’t keep up, or become injured as a result are deemed “lazy”.⁣⁣⁣

⁣⁣⁣Even Damien Trainor shared with me in our podcast together, that after feeling like he was burning out in Thailand, he had to take a day's rest – and then nobody at the camp would speak to him for 2-weeks!⁣⁣⁣

And Liam Harrison has shared his thoughts on this too, explaining his experience while living in Thailand…

That many top 10 stadium-ranked fighters in their late teens are giving up by the age of 21, because the training was killing them!

And founder of Sumalee Boxing Gym, Dr. Lynne Miller goes on to explain how traditional Thai culture makes for slow progress when it comes to taking onboard newer philosophies.

⁣⁣⁣Overtraining is real, and so are overuse injuries.

And there’s a boneyard (of discarded fighters) that you don’t see.⁣⁣⁣

⁣⁣⁣I’m not saying don’t train hard...

I’m saying pay attention to your body and don’t break yourself trying to match those that have…⁣⁣⁣

⁣⁣⁣a) Incrementally adjusted to tolerate high training volumes over years of training, and⁣⁣⁣

⁣⁣⁣b) Are genetically more robust than the majority.⁣⁣⁣

And the truth is…

⁣⁣Even Thais come undone when they’re training changes too much – even in as little as 5 mins work!!

Shownotes and further resources at https://heatrick.com/2021/09/15/how-do-thais-train-so-much-and-why-you-dont-have-to/

Why is there typically more shouting during strikes in Muay Thai TRAINING than in fighting?

In this episode, I’ll share my thoughts on this specifically, and on breathing during Muay Thai in general...

Full show notes including links to downloads and further resources here: https://heatrick.com/2022/02/06/why-more-shouting-in-muay-thai-training-than-in-fighting/

Many fighters struggle to adapt their training program to suit their personal weekly schedule...

A schedule that’s VASTLY different to a full time fighter out in Thailand.

In this short podcast, I explain more by way of a worked example from Jamie.

Podcast episode show notes and further resources at https://heatrick.com/2022/01/20/for-fighters-is-one-run-enough/

Sundays tend to be a reflective day for me, and my Sunday posts therefore share more personal insight…

Both of my own thoughts and feelings, and a personal look behind the scenes of my own life too (in case you’re interested).

This morning, while out exercising my dog Logan, I found myself considering a post from a fighter I’ve worked with online, and our subsequent (message) conversation.

The shit had hit the fan – an ill attempted sweep in sparring had seriously damaged their knee…

Scans are needed to determine the extent of the damage…

But a 50/50 prognosis on being able to return to any physical activity in the long-term (Muay Thai included) is the reality right now...

Podcast show notes and further resources here: https://heatrick.com/2022/01/09/muay-thai-setbacks-already/

Overcoming pre-fight fear, how introverts can shift state to fight at their best, and why it takes more than a solid S&C program to become a champion!

Full video, show notes and further resources available at https://heatrick.com/2021/12/23/pre-fight-fear-introverts-shifting-state-champs-need-more-than-sc/

Sports science is often shot down by elite fighters…

Fighters that offer themselves as world class performers, who don’t follow a scientific approach to their training, and that often criticise the performance of others that do.

And it’s an understandable mindset when that’s appeared to be the reality for you personally.

But this thinking is flawed...

Full video, show notes and further resources available at https://heatrick.com/2021/12/05/scientific-fight-training-is-it-pointless/

Consider this… Accepted ‘best practice’ is only the ‘best so far’.

In his book Rebel Ideas, Matthew Syed discusses what we accept as ‘best practice’...

It makes sense that if there’s a way of doing things that proves superior, that everyone should adopt it.

But it's important to also realise that the accepted best practice is only the ‘best so far’.

If an alternative method is proven to deliver superior results, then the status quo (best practice) should be amended.

Best practice should evolve through time in a rational, evidence based way.

For me, this is clearly reflected in Muay Thai training…

We should balance the proven aspects of traditional Muay Thai training, with the proven aspects of athletic performance research...

Full show notes and further resources: https://heatrick.com/2021/11/06/the-truth-about-muay-thai-training-best-practice/

Muay Thai seems to attract more than its fair share of "nice" people...

So how can a nice person hit another person with the kind of destructive power that Muay Thai is designed to inflict?

In a recent Heavy Hitters program support call, Arnaud asked how can he overcome a fear of hitting and hurting people?

It was a great question, and one he was happy for me to share to help out others too. Thanks Arnaud. :)

Full video podcast version, show notes and further resources at https://heatrick.com/2021/08/04/how-to-overcome-the-fear-of-hitting-people/

Confirmed! Women are valued by Men in Muay Thai!

I want to start with the huge positive before I share the negative I experienced in response to my recent podcast episode with the awesome Angela Chang on my The Science of Building Champions Podcast.

Let me explain everything…

Full show notes and further resources: https://heatrick.com/2021/06/26/what-do-men-really-think-of-women-in-muay-thai/

Father Time waits for no man, and if you haven’t already felt how getting older affects your Muay Thai, it’s a certainty you will.

In this episode, I’ll look at what you need to do to keep doing what you love (Muay Thai) and remaining badass for the rest of your life...

What’s vital to remaining vital!

Show notes and further resources at https://heatrick.com/2021/04/21/fighting-father-time-remaining-a-muay-thai-badass/

All podcast episodes are available at https://heatrick.com/podcast

Subscribe and join the most informed Muay Thai performance community out there!

A lot of fighters are using heart rate monitors these days, to allow them to train at the right intensity in their cardio sessions.

And I love using monitors in my programs too.

But most fighters are basing their training on a calculated age related maximum heart rate…

Which for most people will be way off – because individual genetics determine what your max heart rate is, NOT your fitness.

In this episode learn how to test for your REAL max heart rate.

Show notes and further resources at https://heatrick.com/2021/03/17/what-is-your-real-max-heart-rate/

All podcast episodes are available at https://heatrick.com/podcast

Subscribe and join the most informed Muay Thai performance community out there!

I've been asked how I'd recommend structuring strength and conditioning when you're just 2 weeks out from a fight.

So here's a quick "down and dirty" podcast episode to get something out quickly!

Show notes with links to further references: https://heatrick.com/2021/03/02/2-weeks-out-how-to-structure-muay-thai-sc/

All podcast episodes are available at https://heatrick.com/podcast

Subscribe and join the most informed Muay Thai performance community out there!

How to surpass those that have been training longer than you in Muay Thai:

I’m often asked questions like… “Is 20 years old too late to start Muay Thai and become successful with it?”

So in this episode, I wanted to add a little flavour to answers I’ve given to this in the past…

I believe that measuring your potential impact in Muay Thai by the number of competitive years you have left in you isn’t a good indicator.

Show notes with links to further references: https://heatrick.com/2021/02/28/starting-late-starting-anyway-finishing-ahead/

All podcast episodes are available at https://heatrick.com/podcast

Subscribe and join the most informed Muay Thai performance community out there!

In this (whiteboard) podcast episode, I go into some detail on how I’d recommend changing the strength and conditioning element of training if you’ve little or no Muay Thai training going on right now!

All podcast episodes are available at https://heatrick.com/podcast

Subscribe and join the most informed Muay Thai performance community out there!

Paraphrasing a recent question…

"I have seen your videos on different training blocks… I have been training Muay Thai for 6 months and I’m not going to be fighting any time soon, so is it necessary to do the speed block and peak-week if I’m not competing?"

Here's a short podcast episode to share my thoughts on this one...

"If I have FIA (cam hip impingements on both hips), will I be able to ever kick high without surgery?"

Prompted by an Instagram message, hip impingements and Muay Thai kicks are a common issue!

So I've taken the opportunity to explain what you can do to help yourself if hip impingements affect you, and if you'll need to have surgery after all.

For the video version of this episode, with further resource links at https://heatrick.com/2021/01/18/hip-impingements-and-high-kicks/

All podcast episodes are available at https://heatrick.com/podcast

Driven from a question left on one of my previous Q&A videos, here I expand on my reply, and explain what I mean when I say a "Low Intensity Muay Thai Session".

For the video version of this episode, with further resource links at https://heatrick.com/2021/01/13/low-intensity-muay-thai-training/

All podcast episodes are available at https://heatrick.com/podcast

In this episode I dig into Jonathan Haggerty’s mindset, methods of conditioning your shins for Muay Thai kicks and shin blocks, and the different maximum heart rates for different exercises.

For the video version of this episode, with text transcript and links, click here.

All podcast episodes are available at https://heatrick.com/podcast

From Buakaw to Petchmorakot... is it real?

Combat sports athletes are constantly bombarded with video clips of fighters using training methods or supplements that are seemingly a shortcut to fantastic results.

Most of the time, these clips are little more than social media stunts, either to market a product or simply to get likes…

And fighters are always up for having a laugh, and playing with some new toy in their training for a session or two.

Certain training methods keep coming around at regular intervals on social media. Some do help fighters improve, while others either waste their time, or even negatively impact performance.

And in this episode I take a close look at breathing... Both Elevation Training Masks, and Personal Oxygen Supplementation.

For the video version of this episode, with text transcript and links, click here.

All podcast episodes are available at https://heatrick.com/podcast

Don’t only rate your training session by the physical performance, such as distance covered, time to complete, maximum weight lifted, number of sets and reps, heart rate etc.

Also rate your mental focus for the session. Ultimately, this IS the most important factor.

Things like illness, injuries, lack of time, or a dog needing to take a dump, all interfere with you perception of what was a productive training session…

When in reality, as long as you are following a progressive training program, all you need to do is three things:

1) Show up

2) Focus on the critical points of the training session

3) Apply sufficient effort

If you’ve done this, you’ve maintained momentum, regardless of what any of the other measures of your session may have been.

Give yourself a ‘pat on the back’. Mentally reward yourself for staying on track regardless of circumstances (good or bad).

Full article at https://heatrick.com

Gyms around the world are either reopening or preparing to reopen very soon. It’s great news, but the reality of just what we’re going back to bears some thought.

In order to reopen safely, gyms must abide by new operating restrictions and safe practice.

The number of people allowed in the gym at one time will be limited to comply with social distancing rules and to ensure shared space and equipment is kept clean and safe.

The reality is that most people won’t be able to return to training just like they did before. So let’s expect this and plan for it.

For the video version of this episode (including bodyweight exercise examples) click here.

I’m hearing more often from fighters that are doing their best to systematically improve their athletic ability...

But are finding that well-meaning trainers are sabotaging them with regular “beastings” that set them back.

A knowledge gap is beginning to grow between the students and trainers/coaches.

Information is increasingly available online, and students are actively researching ways of optimising their fight performance.

They’re investing time in learning more about this part of the training puzzle that many coaches still aren’t.

If you’re looking for some starting points, I’ve distilled key information into multiple guides on my website at heatrick.com…

They’re there to help you not only keep up, but get ahead of the game. Feel free to dive in.

Today, are you heading out predominantly for a training session, a practice session, or a spoiling session?

Let me explain what I mean by these...

Training - moves you forward, it’s progressive, developmental loads and drills

Practicing - reinforcing existing skill, creating good habits, maintaining athletic qualities,

Spoiling - excessively repeating poor form, building bad habits (either under fatigue or not), and causes overuse injury

In this episode, I dig into these ideas to help you move forward, whatever your current limitations or opportunities are.

Here are those links!

Are You Wasting Opportunities Your Opponent Isn’t?
Do This Every Session To Get Better at Muay Thai Quicker
How A Novice Can Become An Expert – And Why Some Never Will
Breaking Limits in Muay Thai
Why Fighters SHOULDN’T Train With Resistance Bands – They’ll Ruin Your Technique!
How To Instantly Improve Your Running Technique
@donheatrick

The world-wide impact of the COVID-19 virus is now being truly realised…

Events are cancelled and fighters are now feeling a little aimless, not knowing how long restrictions are going to be in place.

During this time of inevitable social lock-down – depending on where you are in the world, it’s either already here, or it’s coming – it’s the time to focus on the things you can control.

And as a fighter there are some big things you can do to continue to move forwards, even when you’ve lost access to your Muay Thai gym and must train at home.

Full video version of this episode

I see many fighters consistently working on the wrong things.

And this not only slows their progress to a crawl, but ultimately limits how far they can go.

So in this episode, I’m going to explain how you can break limits in Muay Thai.

Article Links (mentioned in this episode)...

How A Novice Can Become An Expert – And Why Some Never Will
Valgus Knees: Corrective Exercises If Your Knees Buckle In
Programming Single Leg Exercises For Muay Thai
Advanced Muay Thai Clinch Strength
Heart Rate Training Myths For Fighters
Optimal Fight Camp Blueprint

Full episode video and text transcript at https://heatrick.com/2019/11/21/breaking-limits-in-muay-thai/

Subscribe to this channel and join the Heavy Hitters – the most informed Thai boxing performance community out there!

I won what turned out to be my last fight, but was taken by ambulance to hospital immediately afterwards to spend the night under observation.

Of all my fights, this one felt the most physically gruelling… my trademark strength and physical fitness had suddenly abandoned me – as if my opponent was wearing Kryptonite...

Full text transcript at https://heatrick.com

I’m often asked, “What other exercises should I use with your Optimal Fight Camp Blueprint?”

If you’re listening to this and you’ve not seen the free blueprint and the supporting three part video series, here's the link:

https://heatrick.com/12-week-fight-camp/

Please get involved at whatever level you choose, and help me in my mission to take the sport of Muay Thai to the next level and build the next generation of complete fighters.

This means helping you (or your fighters) reach the top of the sport, and one day become champions.

Astonishingly EASY Goal Setting Logic! Video, text transcript, LINKS and more at https://heatrick.com/2018/09/22/muay-thai-astonishingly-easy-goal-setting-logic/

Following the last Heavy Hitters Podcast (looking at post-fight reviewing and goal setting), this video explains my logic for selecting what your next Muay Thai S&C goals should be! And it's simpler than you think!!

It maybe a bit of cliché in the fight game that either you win a fight or you learn… but that doesn’t mean it’s not true!

However, you can seriously increase your rate of learning (even if you won the fight) if you follow up by reflecting on the answers to certain questions. And in this episode, I’ll share with you the 15 winning questions to ask yourself after every fight (win or lose) so you never lose!

Full text transcript and links at https://heatrick.com/2018/09/14/15-winning-questions-to-ask-yourself-after-every-fight-so-you-never-lose/

Recently I spoke to legendary sports scientist, educator, and S&C coach Dr Yessis on Lawrence Kenshin's podcast... And ahead of that going live, here are my reflections on Muay Thai S&C as a result of that chat!

Full text transcript and more at https://heatrick.com/2018/09/01/reflecting-on-muay-thai-sc-after-speaking-to-dr-yessis/

Are you struggling to fit all the training you want into the week? Well you’re not alone! And in this episode let’s dig into why you don’t need MORE training time!

Video transcript page with all the links! https://heatrick.com/2018/08/17/you-dont-need-more-training-time/

"Heavy Hitter", Bob Wansink audio messaged me some great questions regarding speed and power training via Anchor.fm, and this Heavy Hitters Podcast is a direct reply. In this episode, I share the 5 exercise categories I use in every resistance training session that I program.

Full webpage with text transcript and extra links at https://heatrick.com/2018/08/04/the-5-exercise-categories-in-a-resistance-training-session/

My OWN funeral? And I seem pleased about it?? "Once the fear of regret is greater than the fear of failure, then you can really start living."

Muay Thai strength training is a recurring question, so let’s take the opportunity to clear things up a little. We’ll look at how to build strength in the first place, and how fighters can get stronger when strength gains dry up!

Text transcript with further links: https://heatrick.com/2018/07/06/muay-thai-strength-first/

Many Thai boxers that dream of making it big in Muay Thai, but in reality not many will. And not because they aren’t physically capable of doing so, but simply because they lack the motivation or the process to do so!

Full text transcript at https://heatrick.com/2018/06/22/how-to-make-it-big-in-muay-thai/

There are many reasons why a fighter can struggle to maintain balance, with the most obvious being poor Muay Thai technique… but let’s look at this with a more complete understanding of the individual fighter...

Supporting page with further links to topics mentioned in the podcast: https://heatrick.com/2018/06/09/muay-thai-balance-drills-and-exercises/

Carbs For Fighters 1-Page reference sheet: https://vh206-557cba.pages.infusionsoft.net/

My last podcast, discussing the Keto diet for fighters, proved really popular. And I hadn’t intended to, but it looks like you all wanted a follow up… "if I recommend that carbs are important to a fighters performance, what type, how much and when, etc.. etc…" So in today’s podcast, here are my thoughts on Carbs For Fighters!

I shared a post on our facebook page of Joe Rogan’s podcast with Dr Andy Gaplin discussing the keto diet, and I commented, “As a combat athlete, your primary fuel source will always be carbs – nothing else releases energy fast enough!”

Now there are a ton of opinions on this! And I thought in this first dedicated podcast, I’d explain why, with my current level of understanding, I believe this.