Heatrick Muay Thai Strength And Conditioning

Ever feel like there’s too much conflicting advice on training? One coach tells you to run every day, another says it’s a waste of time. Some fighters swear by cutting hard and fast, while others say slow and steady is the only way.So which is it?This week, while helping the new Heavy Hitters intake get set up, I pulled two big questions from our YouTube comments that cut right to the heart of these debates:* How much running actually benefits a Muay Thai athlete, and when does it start hurting performance?* Should you cut weight aggressively or focus on slow, steady body recomposition?Let’s clear things up.KEY MOMENTSFollow along using these quick timestamps:00:00 Introduction00:26 Question 1 How much running?01:01 Avoid More of the Same01:20 Plug Gaps in General Fitness Adaptations01:43 Targeted Cardio = 3x Sessions Per Week01:57 Avoid Long Steady Cardio Over 60 mins02:09 Fighting Demands 6–15 mins work02:30 Minimum Training Dose02:55 Aerobic Capacity–When?03:26 Question 2 Lean first or go for slow fat loss

Ever feel like you’re a step behind in sparring? Is your Muay Thai footwork letting you down? You throw a combo, step in, and suddenly—bam! You’re off balance, eating a counter. Or worse, your opponent angles off, and you’re left chasing them–like a beginner at their first dance class. Muay Thai footwork isn’t just about moving—it’s about controlling the fight. And if your movement isn’t sharp, everything else suffers. I know how frustrating that is. You drill your strikes, sharpen your clinch, but when it comes to footwork, it’s easy to overlook the details. Most fighters focus on power and technique but overlook the one thing that makes it all flow: balance. Without it, your attacks weaken, your defence slows, and your movement becomes predictable. Footwork isn’t about speed—it’s about control. In this episode, we break down the fundamentals of Muay Thai footwork—why it matters, how to fix common mistakes, and the drills that make all the difference. Check it out now and level up your game. KEY MOMENTS Fol

Have you ever watched an elite Muay Thai fighter and thought, “They make it look so effortless”? It’s not just their technique or strategy that sets them apart—it’s their balance. You see, balance isn’t just about staying upright. In Muay Thai, balance is the foundation of composure—it’s the ability to dominate exchanges, win rounds, and control the fight. Under the Thai judging system, it’s absolutely crucial. Scoring in Muay Thai isn’t just about landing strikes—it’s about proving their effect. Cuts, bruises, or a limp demonstrate impact, but nothing screams dominance more than causing your opponent to lose balance. Think about it: A well-balanced fighter absorbs even powerful strikes without flinching. An unbalanced fighter stumbles—even from weaker hits—giving away points. Here’s the catch: if you lose balance after throwing a strike, it won’t score as highly either.  Professor Tony Myers, in his 2013 research on elite Muay Thai fighters, summarises it perfectly: “The findings also point to the need f

Thinking about your first fight? Knowing when you're truly ready isn’t about perfection—it’s about pushing yourself past your comfort zone. In this video, I’ll break down how to tell if your training has plateaued and why stepping into the ring is the next step in your growth. If your training isn’t challenging you anymore, it might be time to embrace the discomfort and get ready for your first fight—and the lessons that come with it. KEY MOMENTS Follow along using these quick timestamps: 00:00 Understanding Readiness for Your First Fight 00:26 Navigating the Perfectionist Trap for Your First Fight 01:35 The Comfort Zone and How It Relates to Your First Fight 02:39 Flow and Growth: The 104% Rule Further notes and resources at https://heatrick.com/2025/01/10/am-i-ready-for-my-first-fight/

Every Muay Thai fighter embarks on the quest for self discovery, and it's a journey that tests you in every way. It's about pushing past physical boundaries, but also about evolving mentally and emotionally. In this video, we dive into how the fighters who’ve shaped their careers have embraced the quest for self-discovery, evolving through struggles, setbacks, and triumphs. Through the lens of Muay Thai, the quest is about building resilience, adapting, and uncovering deeper levels of potential. Watch as Eddie Abasolo, Asa Ten Pow, Johan Ghazali, and Janet Todd show us what happens when you commit fully to the pursuit of mastery—not just in sport, but in life itself. Ready to start your own journey? Then this is the video you’ve been waiting for! KEY MOMENTS Follow along using these quick timestamps: 00:00 Reflecting on a Year of Growth and Self-Discovery 01:06 Eddie Abasolo: The Quest for Continuous Evolution 01:55 Asa Ten Pow: The Quest to Perfect His Craft 02:46 Johan Ghazali: The Quest for Experience

In this video, Kevin Ross dives into the concept of imperfect progress and how it can be a crucial element in your martial arts journey. Following up on questions from our previous video, Ross shares valuable insights on navigating challenges and learning from mistakes. He emphasizes that while every fighter aims for success, it's the lessons learned through adversity that truly shape us. Are you tired of feeling stuck in your training? Join Ross as he discusses how to embrace the struggles and use them to fuel your growth in Muay Thai. He reflects on his unconventional path and highlights the importance of perseverance and adaptability. KEY MOMENTS Follow along using these quick timestamps: 00:00 The Journey is Not Perfect 00:42 Imperfect Progress=Lessons from the Mistakes 01:32 Choice After Outcome Further notes and resources at https://heatrick.com/2024/12/27/embracing-imperfect-progress-in-muay-thai-with-kevin-ross/

In Muay Thai, the pressure to perfect every movement can hold you back from real growth. What if there was a more effective way to progress? Enter Muay Thai play—a mindset that combines structure with freedom, allowing you to experiment and adapt. In this episode, Janet Todd shares how embracing Muay Thai play helps break through mental barriers, encouraging faster learning and more fluid performance. Watch now to discover how you can enhance your skills by playing within your training, rather than striving for perfection. KEY MOMENTS Follow along using these quick timestamps: 00:00 Embracing the Flow: Muay Thai Play 00:23 Balance Between Structure and Freedom: Muay Thai Play in Training 01:26 Let Go of Perfection and Embrace Muay Thai Play 02:13 From Muay Thai Play to Fight Strategy Further notes and resources at https://heatrick.com/2024/12/06/the-power-of-muay-thai-play-janet-todd/

In this video, Eddie Abasolo dives deep into the timeless Muay Thai advice he received from the legendary Samart Payakaroon: "Never take more than two weeks off training." Eddie unpacks the meaning behind this wisdom, sharing how it shaped his mindset, training habits, and ultimately his career as a top Muay Thai fighter. Through a captivating story about training alongside Samart and Saekson, Eddie reveals the power of consistency, discipline, and staying ready—no matter what challenges life throws your way. He also reflects on the importance of balance, control, and technique in making a lasting impression on legends like Samart. Whether you're a seasoned fighter or a passionate enthusiast, this video is packed with actionable insights to help you sharpen your skills, maintain momentum, and stay ahead in your Muay Thai journey. KEY MOMENTS Follow along using these quick timestamps: 00:00 Introduction – Breaking Through 00:36 Consistency: The Cornerstone of Samart’s Muay Thai Advice01:10 Samart Payakaroo

If you're serious about dominating the Muay Thai clinch, you need better Muay Thai clinch training... You've got to go beyond random training and focus on what truly moves the needle. Too often, fighters add bits and pieces of technique or strength work here and there, hoping it’ll translate to success in the clinch. Instead, imagine training with each movement aimed directly at strengthening your clinch. When every session is part of a bigger plan, those small actions add up fast, turning your clinch into an overwhelming force. In this video, I’ll dive into what makes clinch training truly effective and how you can start stacking small wins that add up to major gains. We'll explore not just the mechanics of a strong grip, or “meat hook,” but the positioning of your elbows and the kind of strength work that lays the foundation for unstoppable clinch control. By the end, you’ll have a strategy that can take your Muay Thai clinch to new levels—right where it counts in the ring. KEY MOMENTS Follow along us

Is sparring in fight camp a smart move or a dangerous gamble? As fight night gets closer, every decision you make in training counts, and few choices are as critical—or risky—as sparring in fight camp. On one hand, it’s an opportunity to refine your timing, reactions, and technique under pressure. But on the other, there’s always the looming risk of an injury that could throw off months of hard work. In this episode, we’ll explore whether sparring in the final stretch of your fight camp is worth it, or if it’s time to shift gears to safer, more controlled forms of training. You don’t want to enter the ring compromised. Let’s look at the best way to prepare without taking unnecessary risks. TIMESTAMPS 00:00 Introduction 00:17 Sparring in Fight Camp: Should You Risk It? 00:30 Two Weeks Out: Time to Shift Gears 00:44 Simulated Sparring: Getting the Fight Feel Without the Fight Risk 01:39 Sparring in Fight Camp: The Importance of Emotional Intelligence Further notes and resources at https://heatrick.com/2024/10/2

Fight prep sparring isn’t your usual sparring. It’s more “specific.” The goal is to make every round feel closer to a real fight. For novice fighters, this bridges the gap between the gym and the ring, helping them feel more at home under the lights. For experienced fighters, it’s the ultimate way to refine fight IQ and sharpen tactical instincts in a high-pressure setting. All training should follow a general-to-specific progression, whether you're between fights or building through an athletic training phase. Sparring is no different. Simple tweaks—like sparring the same partner for multiple consecutive rounds or introducing an audience to raise the stakes—can make a huge difference when fight night comes. TIMESTAMPS 00:00 Introduction 00:13 Sparring Partners Are Golden 00:36 Simulate Fight Environment – Specificity 00:51 Two Rounds Before Changing Partners 01:29 Sparring In Front Of An Audience Further notes and resources at https://heatrick.com/2024/10/18/fight-prep-sparring-tips-specificity/

If you're anything like me, there was a time you felt silly shadow boxing.  Maybe you still do. Muay Thai is about inflicting damage and having an effect... Lashing out in mid-air feels, well, lame! But, I eventually realised how I could best use shadow boxing to do much more than just get my heart rate up and make me feel self conscious! Are you (still) wasting your shadow boxing? If you’re not making the most of your Muay Thai shadow boxing, you’re leaving a critical part of your training untapped. Shadow boxing isn’t just about warming up or working through your techniques—it's your chance to mentally rehearse fight strategy and tactics, to build the necessary reps required for instinctive action in the ring. It’s not only an opportunity to accumulate more random skill practice “clusters” that I’ve spoken of before to enhance your skill retainment over the long term. But, it’s an often wasted opportunity to try on different fight mode “attitudes” and fight “ranges” for size, and become more comfortable wit

If you’re an orthodox fighter who’s never drilled in a southpaw stance, you’re leaving yourself open to attack—and trust me, that’s a vulnerability you can’t afford in the ring. Whether you’re throwing a punch, missing a strike, or just stepping off-line, sooner or later, you’ll find yourself in that unfamiliar stance. In that split second, you have two options: scramble to get back or confidently launch an attack. In this episode, I’ll show you why mastering the southpaw stance—whether you’re naturally orthodox or vice versa—can be the difference between getting outmaneuvered or taking control of the fight. Stick with me as we explore how you can use stance-switching to control range, disrupt your opponent’s rhythm, and stay dangerous from every angle. Further notes and resources at https://heatrick.com/2024/09/27/learn-southpaw-if-orthodox-and-vice-versa-opposite-stance/

When it comes to calisthenics vs weight training, which is better for fighters? In today’s episode, we’re exploring both. Calisthenics offers great benefits for mastering body control, stability, and movement patterns, making it ideal for fighters just starting out or focusing on form. But sometimes, even your body weight can be too much. When it comes to long-term athletic progress, free weights can take your training to the next level. Discover the part both calisthenics and weight training play in your fighter development... Further notes and resources at https://heatrick.com/2024/09/13/calisthenics-vs-weight-training-for-fighters/

Damien Trainor's method for drilling combos forms a foundation of his Muay Thai coaching. Muay Thai combos are more than just technique—they’re about flow and adaptability. In this video, Damien Trainor breaks down how to turn simple drills into seamless combinations that work in real fights. Whether you're training or preparing for a fight, this video will help you get there. Further notes and resources at https://heatrick.com/2024/09/06/muay-thai-combos-damien-trainor/

In the world of Muay Thai, success isn’t something handed out freely; it’s earned through countless unseen battles. Even those at the top of the game haven’t had it easy. Overcoming struggles – paying your dues – is part of the journey for everyone. Kevin Ross, a seasoned fighter, pulls back the curtain on what it really takes to rise to the top. Kevin Ross on the Reality of Success in Muay Thai: Paying Your Dues Further notes and resources at https://heatrick.com/2024/08/30/paying-your-dues-even-the-best-fight-unseen-battles-kevin-ross/

Sound corrected version!! Many fighters and coaches misunderstand just how much Muay Thai training is really needed to achieve the best performance possible. ***Apologies for having to re-upload this episode! I completely messed up the audio with the background music on the original... Doh! A huge thanks to everyone who provided feedback—it really helps me improve these episodes.*** 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

In part 4, scientific skills training for fighters is enhanced with deliberate play! We discuss a continuum from deliberate practice – where skill training is structured and effortful, to deliberate play – where skill training is creative and enjoyable. And how there's a need for both! TIMESTAMPS 00:00 The Power of Play! 00:19 Deliberate Practice vs Deliberate Play 00:41 Using a Practice to Play Continuum 01:09 Deliberate Play on a Heavy Bag 01:29 Unleashing "Creativity" 01:54 A Playful Mindset is a Growth Mindset Further notes and resources at https://heatrick.com/2024/08/02/scientific-skills-training-for-fighters-part-4/

In part 3, scientific skills training for fighters becomes STRUCTURED! We discuss placing skills training in a periodised progression (as you approach a fight), skills training RPE, and take a closer look at a training session worked example too… TIMESTAMPS 00:00 RPE For New Skill Development 00:22 TUF – Technique Under Fatigue 00:48 Skill Training Programming 01:31 Skill Training Everyday? 02:05 Multiple Skill Practices Per Week 02:40 Avoiding Local Muscular Fatigue 02:57 Worked Example: Round Kick Further notes and resources at https://heatrick.com/2024/07/26/scientific-skills-training-for-fighters-part-3/

In this second part, we continue to apply scientific skills training for fighters to fast-track Muay Thai skill development… We explore how to best practice new skills in a training session, to ensure you not only: Acquire skills quickly, cleanly, and retain them long-term, but also… Retain skills in a way that carries over into practical, real-world use in the chaotic fight environment! TIMESTAMPS 00:00 Practice One New Skill Among Multiple Retained Skills 00:37 Practice Variations Of That New Skill 01:28 All Skills Have 3 Features That Remain The Same 03:04 Building Good Skill Even When Tired Further notes and resources at https://heatrick.com/2024/07/19/scientific-skills-training-for-fighters-part-2/