Don Heatrick - Podcast Details

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Heatrick Heavy Hitters – Muay Thai PerformanceThe Best Advice for Muay Thai – Regian Eersel Didn’t Listen!You know what’s fascinating about asking world champions for their best advice for Muay Thai?They see through the noise and cut to the chase.You may expect a ONE Championship double champ like Regian Eersel to talk about secret training methods or advanced fighting tactics.Instead, he shared something simpler – and far more powerful.One of the most dangerous strikers on the planet, standing there telling me his biggest regret wasn't about training harder or learning more techniques...It was about being too damn stubborn to listen to his coac...2025-05-3002 min

Heatrick Heavy Hitters – Muay Thai PerformanceHow Strong for Muay Thai? Gassing Out Despite Good Cardio?“How strong do I need to be for Muay Thai — and am I strong enough?”“Why do I still gas out in sparring, even though my cardio seems solid?”These were the exact questions an experienced fighter threw at me during a recent coaching call.Many fighters share these frustrations, and it’s puzzling.One size doesn’t fit all, and I don’t like guessing or offering vague solutions!But the good news? I didn’t have to guess.I pulled up his performance testing results and pinpointed exactly where his training should focus.I believe you’ll find these insights...2025-05-2303 min

Heatrick Heavy Hitters – Muay Thai PerformanceThink You Need to Train Harder to Win? Fighters Over 30 Know BetterMost fighters believe that every session, they must train harder to win. You don’t. Both older and younger fighters alike should take three steps forward, then one step back. Rinse and repeat for infinity!I was on a call recently with a fighter in his 30s — still sharp, still winning, still putting in the work.He asked me something I’ve heard before:“Can I keep progressing the weights each week, or do I need deload weeks?”Fair question.Especially if your lifts are still improving and nothing feels broken.But here’s the thing…Just because you can doesn’t me...2025-05-0905 min

Heatrick Heavy Hitters – Muay Thai PerformanceIs Thailand Muay Thai Strength and Conditioning Ok?Thailand Muay Thai strength and conditioning is often stuck in its ways.“Train hard and you’ll get results,” they said.But what happens when you train hard... and the results don’t show up?Angela Chang knows that frustration inside out.She didn’t slack. She didn’t skip.She trained like a machine—morning runs, hours on the pads, heavy bag, clinch, sparring, rinse and repeat.The Thai way. The “if it ain’t broke, don’t fix it” way.Except… something was broken.She felt flat. Wo...2025-04-2502 min

Heatrick Heavy Hitters – Muay Thai PerformanceWhy Training Fight to Fight Is Killing Your Progress (Hard Truth)It’s easy to avoid the stuff that actually builds you up—especially if you’re only training from fight to fight.You’re in the groove, your bread-and-butter combos are sharp… until you touch the awkward stuff.But that “awkward stuff”? That’s where the real gains are.When I spoke with Professor Tony Myers—a legend in the world of Muay Thai—he shared something crucial:Skills are perishable. They come and go. You don’t just ‘have’ them. You’ve got to keep developing—mentally and physically. Otherwise, they slip.Too many figh...2025-04-1802 min

Heatrick Heavy Hitters – Muay Thai PerformanceAdvanced Muay Thai Footwork – Stealing the StepThere's a secret to advanced Muay Thai footwork. A hidden rhythm in every fight that no one talks about—if you’re not controlling it, your opponent is.They’re "stealing your step", keeping you reacting instead of attacking on your terms.The Secret to Controlling the Fight...Most fighters naturally step from foot to foot, right?That movement creates a rhythmic bubble—expanding and contracting as you and your opponent adjust distance.If you can disrupt that rhythm, you can dictate the exchanges.This is where “stealing the step” changes the game.Aggressive vs. Elusive Sway* Aggressive Sway: When you bot...2025-03-2805 min

Heatrick Heavy Hitters – Muay Thai PerformanceAsking the Right Questions During a FightAre you asking the right questions during a fight? The fight isn’t just about power—it’s about strategy and problem-solving...Your brain is wired to recognize patterns and make split-second decisions based on experience.Sometimes, that gives you razor-sharp reactions. Other times, it leads you straight into danger.Every weight class has its own typical balance of strength, speed, and reach—and every fighter instinctively calibrates to those expectations.But the best fighters don’t just recognize patterns–they break them.A Muay Thai fight is a race to figure out your opponent before they figure you out.So when...2025-03-2103 min

Heatrick Heavy Hitters – Muay Thai PerformanceMastering Muay Thai Range ControlEver watched a Muay Thai fight where one guy just seems one step ahead the entire time? No matter what his opponent throws, he’s already gone—or already in his face, shutting everything down.It looks like magic, but it’s not.It’s range control.And if you’re not thinking about it, you’re giving away fights before they even start.Why Techniques Alone Won’t Save You...Most fighters get obsessed with perfecting techniques. Sharper combos. Faster kicks. Better defense. But here’s the thing:Techniques...2025-02-2806 min

Heatrick Heavy Hitters – Muay Thai PerformanceSparring in Fight Camp – Yes or No?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...2024-10-2503 min

Heatrick Heavy Hitters – Muay Thai PerformanceHow Much Muay Thai Training Is Really Needed? – Sound CorrectedSound 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”.⁣⁣⁣ ⁣⁣...2024-08-0909 min

Heatrick Heavy Hitters – Muay Thai PerformanceScientific Skills Training For Fighters – Part 1In this first episode, we begin looking at how scientific skills training for fighters can accelerate your Muay Thai skill development by answering two fundamental questions: What’s the quickest way to learn a new Muay Thai skill with the highest quality? What’s the best way to practice so you don’t lose that skill? As a fighter, you might not like the answer… But, there’s a wealth of scientific research on motor skill development, and if you practically apply the findings to your training, you’ll go further, faster! Here, in part 1 we get...2024-07-1204 min

Heatrick Heavy Hitters – Muay Thai PerformanceDo & Don’t Do This Muay Thai Training In Thailand – Angela ChangPro fighter Angela Chang opens up about a critical mistake she made during her Muay Thai training in Thailand: pushing herself too hard and hitting the burnout wall. Discover how she learned to understand her limits and maintain peak performance without overstepping. Many fighters don’t push themselves hard enough, missing their full potential. Conversely, those immersed in the Muay Thai lifestyle in Thailand can lose sight of maintaining a healthy balance. Angela’s journey offers invaluable insights into striking that crucial balance while Muay Thai training in Thailand. There’s immense value in making mistakes an...2024-06-2806 min

The Science of Building ChampionsJohan Ghazali Teenage KO Artist! – ONE Championship InterviewJohan Ghazali is a teenage fighting success story! With a 5-fight winning streak, including 4 KOs, 17-year-old Johan “JoJo” Ghazali is amazed at how quickly he’s ascended to the ONE Championship pro ranks. Despite his success, JoJo isn't afraid of losses – he values the experience they bring. Patience is key for him, and he's been aiming for the top since he was 10 years old. JoJo exemplifies what happens when opportunity meets motivation. He's the product of consistent hard work and a supportive environment. Now, with high school behind him, he can focus entirely on his fight career. Next in his sigh...2024-05-3124 min

Heatrick Heavy Hitters – Muay Thai PerformanceHindsight – My Young Fighter Training MistakeNow 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...2024-05-2403 min

Heatrick Heavy Hitters – Muay Thai PerformanceFighter Running Efficiency – A Simple Check And FixEven 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)… An...2024-05-0307 min

Heatrick Heavy Hitters – Muay Thai PerformanceTraining Fighter Endurance – How To Plan Fighting FitnessThe 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 Syst...2024-04-2603 min

Heatrick Heavy Hitters – Muay Thai PerformancePerformance Testing For Fighters – Beyond The Cooper RunFighter 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 Run 00:39 Baseline testing and identifying limiting factors 01:04 The best time for performance testing 01:37 Using the results to personalise your training 02:43 Balancing “adequate” with “S...2024-04-1904 min

Heatrick Heavy Hitters – Muay Thai PerformanceFighter Heart Rate Training – Weaponise Anaerobic Threshold Part 1When 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...2024-04-0503 min

Heatrick Heavy Hitters – Muay Thai PerformanceOverdoing It? Training Youth Fighters Part 2Welcome 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...2024-03-1506 min

Heatrick Heavy Hitters – Muay Thai PerformanceIs Weight Training Safe For Muay Thai Youth Athletes? Training Youth Fighters Part 1In 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...2024-03-0807 min

The Science of Building ChampionsJanet Todd – Remember To Have FunJanet Todd's Tips – Exclusive Interview with the ONE Atomweight Kickboxing World Champion! Join us for an exclusive interview with Janet Todd, the reigning Atomweight Kickboxing World Champion, as she shares invaluable insights and tips on how to stay at the top of your game while having fun! In this interview, Janet opens up about her mindset leading up to her farewell fight and how she's embraced the journey with a renewed focus on enjoyment. Discover how she maintains composure in high-pressure situations and the importance of balancing structured training with the freedom to experiment and play within your skill de...2024-03-0120 min

Heatrick Heavy Hitters – Muay Thai PerformanceMuay Thai Passion – I Did It. You Can Do It Faster!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...2024-02-1603 min

Heatrick Heavy Hitters – Muay Thai PerformanceMuay Thai Head Movement Drills – From The Feet!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...2024-02-0905 min

Heatrick Heavy Hitters – Muay Thai PerformanceMuay Thai Sport Specific Training Overkill? The Hidden RisksMuay 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-ter...2024-01-1904 min

Heatrick Heavy Hitters – Muay Thai PerformanceFight Training Without A Fight? Stealing Muay Thai Fight Camp GainsFight 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...2023-12-2905 min

Heatrick Heavy Hitters – Muay Thai PerformanceFighters and Front Squats – Why You Shouldn’t Give UpFighters 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...2023-12-1504 min

Heatrick Heavy Hitters – Muay Thai PerformanceHow To Use a Short Fight Camp In Thailand & Fight Back HomeWant 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...2023-11-1008 min

Heatrick Heavy Hitters – Muay Thai PerformancePower Up Your Muay Thai Kick – Prof. Tony MyersUncover 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 Beat...2023-10-0608 min

Heatrick Heavy Hitters – Muay Thai PerformancePre Fight Breakdown ONE Championship Smilla Sundell vs Allycia RodriguesExplore 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 re...2023-09-2911 min

The Science of Building ChampionsMatt Lucas – Greatness Sucks!Muay Thai greatness sucks? Step into the vibrant world of Muay Thai with Don and the Muay Thai aficionado, Matt Lucas... With a decade under his belt in Thailand, Matt offers unparalleled insights into the fighting world and what it truly means to train, fight, and evolve. And why greatness sucks! Highlights: – Gearing up for the Showdown: Analysing the imminent ONE Strawweight Muay Thai Championship battle between Smilla Sundell and Allycia Rodrigues. How will Allycia strategise against the towering presence of Smilla? – Snapshots of Combat: Delve into the world of combat photography, capturing moments of triumph, despair, and sheer dete...2023-09-1656 min

Heatrick Heavy Hitters – Muay Thai PerformanceWhy We Need A New Approach To Muay Thai TrainingIn 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...2023-06-2303 min

Heatrick Heavy Hitters – Muay Thai PerformanceFight Week Peaking – DON’T Overdo it!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/2023-06-0902 min

Heatrick Heavy Hitters – Muay Thai PerformanceThe Importance Of Discipline in Strength And Conditioning For FightersDon'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/2023-05-1903 min

Heatrick Heavy Hitters – Muay Thai PerformanceHow To Coach Experienced Fighters – Professor Tony MyersAs 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 T...2023-02-2406 min

Heatrick Heavy Hitters – Muay Thai PerformanceBalancing Your Work Life And Fight LifeYour 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 y...2023-02-0307 min

Heatrick Heavy Hitters – Muay Thai PerformanceHow Pre Fight Rituals Boost Confidence & Performance – Part 1The 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?...2022-12-0206 min

Heatrick Heavy Hitters – Muay Thai PerformanceFight Skills Technical Practice Part 2: Solo SessionsSolo 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!2022-11-2508 min

Heatrick Heavy Hitters – Muay Thai PerformanceFight Skills Technical Practice Part 1: Group SessionsWhen 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/2022-11-1105 min

Heatrick Heavy Hitters – Muay Thai PerformanceFeeling Tired During Fights Isn’t The Same As Being TiredThere’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 emotio...2022-11-0402 min

Heatrick Heavy Hitters – Muay Thai PerformanceTips For Coping With Pre Fight NervesEven 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...2022-10-2809 min

Heatrick Heavy Hitters – Muay Thai PerformanceStrategically Pacing Yourself To Win FightsAre 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...2022-10-2104 min

Heatrick Heavy Hitters – Muay Thai PerformanceUsing Fighters Deload Week To Kill It!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/2022-10-1403 min

Heatrick Heavy Hitters – Muay Thai PerformanceThe Splits Stretching Routine For Fighters KicksRegularly 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...2022-10-0705 min

Heatrick Heavy Hitters – Muay Thai PerformanceMental Strength Training Tips For FightersFighter 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: 1. Avoids challenging situations or circumstances or gives up before finding their true limit, or, 2. 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...2022-09-3002 min

Heatrick Heavy Hitters – Muay Thai PerformanceThe Barbell vs Dumbbell Shoulder Press 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...2022-09-2302 min

Heatrick Heavy Hitters – Muay Thai PerformanceReal Discipline For FightersDiscipline 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... Furth...2022-09-1607 min

Heatrick Heavy Hitters – Muay Thai PerformanceThe Difference Between Optimal And Peak Performance For FightersDo 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...2022-09-0906 min

Heatrick Heavy Hitters – Muay Thai PerformanceHow To Do Hill Sprints Without A HillFighters 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...2022-08-2605 min

Heatrick Heavy Hitters – Muay Thai PerformanceFighters, Is Stronger Faster?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 righ...2022-08-1905 min

Heatrick Heavy Hitters – Muay Thai PerformanceStronger Fighter TrainingTo 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 bla...2022-08-0506 min

Heatrick Heavy Hitters – Muay Thai PerformanceExactly Why A Big Fighter Isn't Always StrongerUnderstanding 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 bigg...2022-07-2904 min

Heatrick Heavy Hitters – Muay Thai PerformanceBeing Both Big AND Strong Hits Harder – Bigger Weight ClassContinuing 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 sho...2022-07-2205 min

Heatrick Heavy Hitters – Muay Thai PerformanceFat Loss: Big Or Fast – Who Hits Harder?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 reve...2022-07-2104 min

The Science of Building ChampionsRich Cadden: Real Deal Muay Thai VeteranWhat happens when a 45 year old Muay Thai coach returns to the ring to compete for a Muay Thai veteran title, after 11 years out, and with 20kg to lose in 15 just weeks? …Huge lessons, and a big win! Rich Cadden, former 2x Muay Thai world champion, performance coach and chief instructor at his own gym, Chokdee Academy in York (UK), took on this mission and shares the lessons he learned from it. Rich’s approach has always to be “obsessed” with his training, sacrificing his “party years” to take his fight career as far as he possibly...2022-07-081h 08

Heatrick Heavy Hitters – Muay Thai PerformancePlanning Long Term Fight Performance Training Without Burnout or BlowoutFighters 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...2022-07-0107 min

Heatrick Heavy Hitters – Muay Thai PerformanceIs Fighter Performance Training Healthy Or Not?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 he...2022-06-2405 min

Heatrick Heavy Hitters – Muay Thai PerformanceFighter Training And Work Life Balance With Iman BarlowFighter 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...2022-06-1702 min

Heatrick Heavy Hitters – Muay Thai PerformancePunch Power-Up Using Secret Hip MechanicsEven 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/2022-06-1004 min

Heatrick Heavy Hitters – Muay Thai PerformanceFighters Training With Sore Muscles – Everything You Need To KnowOne 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 resour...2022-06-0317 min

Heatrick Heavy Hitters – Muay Thai PerformanceFighter’s Lower Body Activation Exercise For Strength And ConditioningWhy 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/2022-05-2705 min

Heatrick Heavy Hitters – Muay Thai PerformanceThe Best Reaction Training For FightersThere 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...2022-05-2012 min

The Science of Building ChampionsIman Barlow: The Secret To Winning In Muay ThaiWhat's the secret to winning in Muay Thai? Iman Barlow can shed some light! In this episode, she shares valuable insight into what it really takes to take your childhood dreams all the way. Part of the first generation of child nak Muay outside of Thailand, and with a competitive career spanning 25 years and counting, Iman knows a thing or two about what it takes to reach the top and stay there in arguably the most ferocious striking sport there is. Few fighters start out as early as Iman Barlow, even fewer remain...2022-05-1344 min

Heatrick Heavy Hitters – Muay Thai PerformanceHow To Coach Fighters Between Rounds with Damien TrainorIt'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...2022-05-0603 min

Heatrick Heavy Hitters – Muay Thai PerformanceHow Much Muay Thai Training Is Really Needed?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 hi...2022-04-0909 min

The Science of Building ChampionsDr. Lynne Miller: Making The Most Of Muay Thai In ThailandWasted Opportunities! Most of us visiting Thailand to train are fleeting visitors at best, and fail to understand the nuance of Thai culture and the business of Muay Thai in Thailand... This both prevents us from getting the most out of our time in Thailand, and from effectively contributing to the Muay Thai businesses that must remain viable to continue to share their art with us! In this episode… Dr. Lynne Miller, Founder and director of Sumalee Boxing Gym in Phuket Thailand, and author of her new book Fighting For Success... Lyn...2022-03-151h 07

Heatrick Heavy Hitters – Muay Thai PerformanceWhy More Shouting In Muay Thai TRAINING Than Fighting?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/2022-02-0605 min

Heatrick Heavy Hitters – Muay Thai PerformanceFor Fighters, Is ONE Run Enough?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/2022-01-2003 min

Heatrick Heavy Hitters – Muay Thai PerformanceMuay Thai – Setbacks?... ALREADY?!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...2022-01-0903 min

Heatrick Heavy Hitters – Muay Thai PerformancePre-fight Fear, Introverts Shifting State, & Champs Need More Than S&COvercoming 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/2021-12-2305 min

Heatrick Heavy Hitters – Muay Thai PerformanceScientific Fight Training... Is It Pointless?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/2021-12-0503 min

Heatrick Heavy Hitters – Muay Thai PerformanceThe Truth About Muay Thai Training 'Best Practice'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 b...2021-11-0605 min

The Science of Building ChampionsPanicos Yusuf: The Habit Of Hard WorkPanicos Yusuf came to England from Cyprus on a one-way ticket with just £60 in his pocket, and a habit of working hard... He's since achieved an incredible amount in the sport of Muay Thai, owing everything to his family, his friends, his coaches and training partners. And he's grateful to have been noticed by those in the game, and he's keen to pay it forward to those that are working hard too. In this episode… Panicos Yusuf, a 2 times Muay Thai World Champion, a fighter and owner of All Powers Gym in...2021-08-2751 min

Heatrick Heavy Hitters – Muay Thai PerformanceHow To Overcome The Fear Of Hitting People – Muay ThaiMuay 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/2021-08-0411 min

The Science of Building ChampionsBryan Popejoy: Muay Thai Mentors, Self Belief, Structure, & AdaptabilityBryan Popejoy has found himself at the forefront of American Muay Thai since the 1980's, literally involved from Illinois in the East, through Arizona, to California in the West. His experience both as a Muay Thai fighter himself (in the early "Wild West" period of American Muay Thai), and as a coach to some of the best fighters in the US, provides a valuable insight into what it takes to succeed in Muay Thai on the world stage. In this episode… Bryan Popejoy, coach and owner of Boxing Works Gym in California, a fo...2021-07-171h 20

Heatrick Heavy Hitters – Muay Thai PerformanceWhat Do Men REALLY Think of Women in Muay Thai?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/2021-06-2604 min

The Science of Building ChampionsAngela Chang: Female Fighters, Thai Culture, & Self-HonestyBack home in New York, Angela Chang fell in love with Muay Thai. So much so, she left family and friends to spend the last 5 years training and fighting pro in Bangkok, Thailand. Nothing about this choice was easy. And after the initial honeymoon period, the challenges have come from all directions, and still keep coming! But armed with an incredible mindset, Angela learns from every failure and success along the way. And has built considerable experience in the process. Fighters like Angela are highlighting the impact that female fighters are making on...2021-06-0555 min

Heatrick Heavy Hitters – Muay Thai PerformanceFighting Father Time & Remaining a Muay Thai BadassFather 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 performa...2021-04-2106 min

The Science of Building ChampionsDaniel McGowan: Work Ethic, Patience, The Bulletproof MindsetMartial arts and Muay Thai are all that 25 year old Dan McGowan has ever known. And just when he began to question his own dedication and purpose, Muay Thai gave back – in the form of fantastic opportunities with the other legends at Evolve MMA in Singapore. Dan is poised take what he loves, and all the lessons he’s learned so far, and pour them into becoming the professional he’s always deserved to be… Both as a fighter in his own right, but also as a coach to others. He’s an inspiring...2021-04-031h 11

Heatrick Heavy Hitters – Muay Thai PerformanceWhat's Your REAL Max Heart Rate?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://heat...2021-03-1704 min

Heatrick Heavy Hitters – Muay Thai Performance2 Weeks Out – How Structure Muay Thai S&CI'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!2021-03-0204 min

Heatrick Heavy Hitters – Muay Thai PerformanceStarting Late – Starting Anyway – Finishing Ahead!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-s...2021-02-2807 min

Heatrick Heavy Hitters – Muay Thai PerformanceAdjusting Strength and Conditioning Training For Little or No Muay Thai!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!2021-02-0909 min

Heatrick Heavy Hitters – Muay Thai PerformanceHip Impingements and High Kicks?"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 2021-01-1805 min

Heatrick Heavy Hitters – Muay Thai PerformanceLow Intensity Muay Thai Training?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 2021-01-1304 min

The Science of Building ChampionsPaul Banasiak: Trust, Honesty, Not Selling Yourself ShortNot every fighter is as frank and honest as Paul Banasiak in their appraisal of themselves, with themselves, let alone sharing this with others. But, both with more than his fair share of introspective perspective, and also understanding the value of learning from other's mistakes as well as his own... He's happy to "take one for the team", and help you understand the lessons he's learned from his personal Muay Thai adventure so far... Paul Banasiak, Polish born 2x World champion, 4x North American National Champion, a full-time fighter in Thailand, a Muay Th...2021-01-061h 49

Heatrick Heavy Hitters – Muay Thai PerformanceJonathan Haggerty's Mindset, Shin Bones, & Heart Rates!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 2020-12-1305 min

Heatrick Heavy Hitters – Muay Thai PerformanceElevation Training Masks, & Breathing Pure Oxygen— Proven or Playing?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 hel...2020-11-1806 min

Heatrick Heavy Hitters – Muay Thai PerformanceStruggling With Motivation? UNSTOPPABLE Muay Thai Mojo!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...2020-10-1108 min

Heatrick Heavy Hitters – Muay Thai PerformanceAre Muay Thai Students Getting Ahead of Their Trainers?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 poi...2020-06-1904 min

Heatrick Heavy Hitters – Muay Thai PerformanceBreaking Limits in Muay ThaiI 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 Figh...2019-11-2111 min

Heatrick Heavy Hitters – Muay Thai PerformanceI won the fight, but nearly lost everythingI 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 2019-06-1107 min

Heatrick Heavy Hitters – Muay Thai PerformanceWhat Other Exercises Should I Use With Your Optimal Fight Camp Blueprint?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 be...2019-03-2403 min

Heatrick Heavy Hitters – Muay Thai PerformanceAstonishingly EASY (S&C) Goal Setting Logic!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!!2018-09-3004 min

Heatrick Heavy Hitters – Muay Thai Performance15 Winning Questions To Ask Yourself After Every Fight (So You Never Lose)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/2018-09-1409 min

Heatrick Heavy Hitters – Muay Thai PerformanceReflecting on Muay Thai S&C After Speaking to Dr YessisRecently 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/2018-09-0106 min

Heatrick Heavy Hitters – Muay Thai PerformanceYou DON'T Need More Training Time!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/2018-08-1706 min

Heatrick Heavy Hitters – Muay Thai PerformanceThe 5 Exercise Categories in a Resistance Training Session"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/2018-08-0408 min

Heatrick Heavy Hitters – Muay Thai PerformanceMuay Thai... Strength First!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/2018-07-0607 min

Heatrick Heavy Hitters – Muay Thai PerformanceHow to make it BIG in Muay Thai!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/2018-06-2207 min

Heatrick Heavy Hitters – Muay Thai PerformanceMuay Thai Balance Drills and ExercisesThere 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/2018-06-0907 min