Heatrick Muay Thai Strength And Conditioning

Muay Thai sport specific training has it's place. But there are 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Skip the outdated bro-splits and use the essential exercise patterns to start training like combat sport athlete… It's not enough to just lift weights - we need to train our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 i

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

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 Applicat

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 t

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

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

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 Demands 00:38 The Struggle 01:09 The Underlying Truth 02:05 The Engineering Analogy 02:53 The Hidden ROI 03:30 The Path Forward Further notes and resources at https://heatrick.com/2023/10/20/from-imbalance-to-powerhouse-the-truth-about-muay-thai-s

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-mu

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 Mastery 00:26 Integrating Science and Muay Thai Wisdom 01:12 The Interplay of Speed, Technique, and Impact 02:18 Different Kicks, Different Effects 02:51 Impact Compared to Bodyweight 03:42 Fight Power Practicality 03:59 Relaxed Effort Beats Tensed Effort 04:39 Cultivating Relaxed Power in Resistance Training 05:23 Feeling It Is Key: Don't Drive With the Brakes On 06:23 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 w

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-

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.

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.