Heatrick Heavy Hitters – Muay Thai Performance

Ever wondered why some fighters still swear by ‘Golden Era’ Muay Thai training—and why that mindset could actually be sabotaging your progress?If you’re following old-school routines thinking it’s the only ‘authentic’ way, this video is going to change the way you train forever.Now in my fifties and with 25 years coaching fighters, I’ve seen firsthand what works and what just keeps you stuck—no matter how hard you push.The truth is the methods that built legends in the 80s and 90s aren’t enough anymore. There’s a blind spot most fighters and coaches ignore, and it’s costing them real wins right now.Miss this, and you’ll keep spinning your wheels while others race ahead with smarter, more effective training. Let’s get into it.KEY MOMENTSFollow along using these quick timestamps:00:00 Muay Thai Legends of the Golden Era00:37 Historical Evolution01:23 Peak Golden Era02:38 External Training Influences04:50 Respect the Traditional. Embrace the New05:54 The Best Car in the Race07:04 The Blind Spot in Traditional Training07:38 3 Evidence-Based Components Missing from Traditional Training09:28 Modern Muay Thai Training11:27 Breaking the Fight Camp Cycle14:46 The Struggle to Provide Modern Training18:13 The Solution: A Team Approach19:46 Get Your Muay Thai Performance ScoreFurther notes and resources at https://heatrick.com/2025/09/26/are-you-muay-thai-training-like-its-still-1990/

Fighter burnout is a ticking time bomb. Most don't realize it until it's too late – like me. The damage I did to my body in my teens and early 20s just caught up with me at age 52.Yet I managed to fight professionally until 40 without issues. The secret?I completely transformed my training approach at 25.But those early years of "old school" training? They left their mark.Like most young fighters, I thought:* Every session needed to be all-out* Pushing through pain meant I was tough* More training always meant better results* Recovery was for the weakThat mindset helped me survive fights... but it created hidden damage that took decades to surface.I've identified why fighters burnout, the exact point where 'hardcore' becomes 'harmful'...If you're pushing through pain, fighting fatigue, or feeling burned out - this video reveals why, and exactly how to fix it.KEY MOMENTSFollow along using these quick timestamps:00:00 Training harder always means getting better?00:42 Is fighter performance training healthy?01:50 Optimal vs. Peak03:12 Three training day categories05:26 The big picture–your annual snapshot07:18 Unnecessary wear and tear09:28 How to balance training and recovery11:12 Training "Momentum"13:43 Scoring the Acute:Chronic ratio16:03 Three levels of overtraining18:15 Signs of non-functional overreaching19:11 Recovery steps 21:13 Plan for regular functional overreachingFurther notes and resources at https://heatrick.com/2025/09/19/why-fighters-burnout-and-how-to-prevent-it/Optimal Fight Camp Blueprint available at http://heatrick.com/12-week-fight-camp

Muay Thai skills can vanish when most needed. Ever heard that fighting is 90% mental and 10% physical? Here's why that's misleading...This common saying assumes three things:That you already have enough 'physical' to be in the game,That it's fight time not training time,That mental and physical aspects work independently. They don't.And this oversimplification is exactly why so many fighters' Muay Thai skills disappear when it matters most.I've spent over three decades both fighting and coaching fighters, and I've discovered there's a systematic process that makes skills actually transfer to fights.It works for everyone, and today I'm going to show you exactly how.🔗 Heavy Hitters: The Complete Fighter Development System https://heatrick.com/programs/heavy-hitters/KEY MOMENTSFollow along using these quick timestamps:00:00 Fighting ISN'T 90% mental and 10% Physical00:43 Muay Thai Skills Framework01:26 Muay Thai Skills (PQ)02:39 Muay Thai Skills (IQ)04:45 Muay Thai Skills (EQ)06:01 Making It All Work🔗 Further notes and resources at https://heatrick.com/2025/09/12/why-your-muay-thai-skills-disappear-when-fighting/🔗 The 5 Hidden Laws of Fighter Development https://youtu.be/aS_a5B7nq-E

Are you struggling to balance your day job with your Muay Thai dreams? You're not alone. Many fighters believe their career is killing their progress, but the truth is, you can learn to manage both effectively.In this video, we'll show you how to stop letting your day job wreck your Muay Thai progress. We dive deep into the real challenges, from different types of work to the often-overlooked impact of mental fatigue.You'll get a clear, actionable guide on how to adjust your training, manage your recovery, and build the work capacity needed to succeed both in the gym and at your job.In this video, you'll discover:💼 The 3 types of jobs and how each affects your training🧠 Why mental fatigue matters as much as physical fatigue⚖️ How to adjust your training based on your work demands🔋 Simple ways to improve recovery while maintaining a career💪 The truth about work capacity and training tolerance🎯 FREE MUAY THAI PERFORMANCE READINESS SCORECARDGet your personal assessment and training roadmap: https://heatrick.com/muay-thai-strength-conditioning-scorecard-form/KEY MOMENTSFollow along using these quick timestamps:00:00 Your Job Is Affecting Your Training01:47 Fighting Is a Dual Career!03:10 The 3 Types of Work (And How They Impact You)03:51 The 4 Challenges/Benefits of Your Work05:31 Understanding The Big Picture: Managing Stress07:32 Recovery Secrets For Busy People09:46 How To Balance Everything

Weekly Schedule for Muay Thai: Stop Wasting Training TimeMost fighters are doing the right training… but in the wrong order.If you want maximum results from your Muay Thai training — whether you have 3 hours or 36 hours a week — you need to nail the right types of sessions, in the right order, at the right frequency.In this video, I’ll show you:🥊 The three session types every fighter needs each week📊 How many of each you need based on your time & competitive level⚖️ The “80/20” method to focus on what really moves the needle🚫 The common scheduling mistake that cancels out your gains🛠 A simple 7-step system to build your own optimal planWe’ll cover the Minimal, Competitive, and Extreme weekly models so you can match your training to your goals — and avoid burning out, overtraining, or wasting hours on the wrong things.Get this right, and you’ll:✅ Improve faster in both skill & athletic performance✅ Avoid injuries and overtraining✅ Spend more time on Muay Thai skill work (or with family & friends)🎯 FREE RESOURCE – Muay Thai Performance ScorecardFind out if your current training is actually helping your fighting — or just making you tired: https://heatrick.com/muay-thai-strength-conditioning-scorecard-form/KEY MOMENTSFollow along using these quick timestamps:00:00 Introduction00:44 Muay Thai: Upping the Game01:35 80/20 Your Muay Thai Training02:08 The Performance "Buckets" In Your Training Plan03:34 The Three Session Types04:21 The Three Schedule Models (How Many Sessions Per Week)07:00 Training In Thailand07:40 Review07:57 Don't Cancel Out Your Gains08:56 Why Use a Checklist of 8 Sports Science Best Practices?09:31 Best Practice 110:01 Best Practice 211:21 Best Practice 311:53 Best Practice 412:22 Best Practice 512:43 Best Practice 613:26 Best Practice 713:44 Best Practice 814:01 Time Block Sessions15:27 7-Steps To Build Your Weekly Plan17:15 Testing Your Optimal Plan17:43 An Optimal Training Plan Is Flexible!MENTIONED LINKS...Without Burnout or Blowout – Planning Long Term Fight Performance Training: https://youtu.be/_KP_tzNG-twBreaking Limits in Muay Thai: https://youtu.be/HeJ6ncXUoEQStrength & Conditioning for Muay Thai 101: https://heatrick.com/2019/07/28/strength-and-conditioning-for-muay-thai-101/The Science of Building Champions 3-part Video Series: https://heatrick.com/#science http://heatrick.com/science-of-building-champions/

Today we're tackling a crucial concept in sport performance - the double-edged sword of Muay Thai specific training.The thing is, you need enough supplemental training to build athletic qualities that show up in the ring, but not so much that you'd be better off just doing more Muay Thai instead.I'll break this down through three excellent questions from our YouTube community that approach this challenge from different angles.Because let's face it - if your supplemental training isn't making you better at Muay Thai, why bother?KEY MOMENTSFollow along using these quick timestamps:00:00 Introduction00:23 The Transfer of Training Problem02:16 Advanced Techniques and Specificity04:33 Training Quality vs Conditioning06:54 Muay Thai Specific Training – The Bigger PictureFurther notes and resources at https://heatrick.com/2025/08/01/muay-thai-specific-training-resistance-training-qa/Search "muay thai specific" on our YouTube channel links page for this episode's show notes and further resources now!

There’s a secret military strategy that can transform your fighting IQ. The OODA Loop is a tactical framework that can give you a serious edge in the ring.The OODA Loop was developed by a U.S. Air Force strategist, and it’s ideal for Muay Thai.Strategic Application...Many fighters fail here – especially in aggressive exchanges. They skip the crucial observation phase and turn it into a head-to-head slugfest.KEY MOMENTSFollow along using these quick timestamps:00:00 OODA Loop - military strategy00:22 1. Observe00:50 2. Orient01:13 3. Decide01:24 4. Act01:42 Strategic Application02:16 Scoring Perspective03:51 Energy ManagementFurther notes and resources at https://heatrick.com/2025/07/25/ooda-loop-for-muay-thai-strategy/

Ever felt supremely fit but wondered, “Why do I gas out in a fight?”I recently had a coaching call with a fighter who experienced exactly this. Despite being in the best shape of his life, he found himself exhausted after just three rounds.It wasn’t his fitness level – it was his fight strategy and work-rest ratios.Many fighters make three common mistakes:Work too long without adequate restRest too long and lose momentumOr (most commonly) have no strategic approach to their output at allKEY MOMENTSFollow along using these quick timestamps:00:00 How Many Rounds? It Matters!00:24 Muay Thai Time Motion Analysis01:10 What Happened In This Fight?01:58 You Can't Beat Human Biology!02:14 Work:Rest OutliersFurther notes and resources at https://heatrick.com/2025/07/18/why-do-i-gas-out-in-a-fight-when-im-fit/

One of my fighters found themselves up to their neck in a brutal training schedule...Three killer training days stacked back-to-back!This isn't what you'd draw up in a perfect world. With Muay Thai training, you must work with what you've got.Muay Thai gym schedules are what they are - you train when the classes run.And let's talk about training partners - they can change everything about your session.A partner's experience level, size, or whether they're preparing for a fight can turn what you planned as an easy technical session into a full-on war.Your total workload combines both your life outside the Muay Thai gym and your training inside it.It's not just about managing your training, it's about managing your entire stress load–work, family, commuting–it all counts!In this episode, I break down how to handle these challenging schedules.KEY MOMENTSFollow along using these quick timestamps:00:00 Adapting To Training Schedules00:11 Managing High-Intensity Training Weeks00:24 Working With Fixed Training Days00:41 Balancing Training Intensity00:51 Understanding Training Load Cycles01:03 Adjusting Training Variables01:27 Optimizing Recovery StrategiesFurther notes and resources at https://heatrick.com/2025/06/20/surviving-a-brutal-training-schedule/🔍 Search "brutal" on our YouTube channel links page for this episode's show notes and further resources now!

This week, I received an interesting question from Orson in Thailand about using HRV as a fighter.After coaching fighters and analyzing performance data for over 15 years, I'll share something counterintuitive:Some of your best training sessions might happen on days when your HRV scores suggest otherwise.Here's what the research and practical experience shows:Recovery Scores Are Signals, Not Stop Signs* Low HRV indicates an increased stress load* High HRV suggests parasympathetic dominance* Neither absolutely dictates training intensityKEY MOMENTSFollow along using these quick timestamps:00:00 HRV Monitoring For Fighters00:12 Understanding Different HRV Systems00:59 Low HRV Scores: Why You Can Still Train Hard01:20 The Four-Week Training Cycle Explained01:59 Balancing Data With How You Feel02:27 High-Intensity Weeks: Managing The Red Flags02:53 Stop Micromanaging Your HRV Scores03:19 The Bigger Picture: Beyond Daily Readings04:02 When Multiple Red Flags Really Matter04:21 Making Smart Training AdjustmentsFurther notes and resources at https://heatrick.com/2025/06/13/when-to-ignore-your-hrv-score-and-why/

Plyometrics and weight training. Let's clear up this confusion!In Muay Thai, fighters often treat "strength AND conditioning" as one thing. But these are two distinct components: "strength" OR "conditioning."Let’s break this down...STRENGTH Training includes:• Weight room-based resistance work• Plyometric and med ball drills• Explosive power training• Traditional strength exercisesCONDITIONING is different:• Cardio work• Energy system development• Stamina building• Recovery capacityThey're separate beasts with different purposes. And here's where people get tripped up...KEY MOMENTSFollow along using these quick timestamps:00:00 Weight Training Includes Plyometrics?00:12 Strength AND Conditioning... 00:48 Train Plyometrics Separately?02:06 Weight Training Twice a Week?02:51 Training in Thailand?Further notes and resources at https://heatrick.com/2025/06/06/muay-thai-plyometrics-and-resistance-training-confused/

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 coaches.“I was really hard-headed, I didn't listen at all,” he told me. When his trainers told him to punch more in sparring, he'd think, “Nah, I don't like doing the punch now. I'm gonna kick more.”Sound familiar?KEY MOMENTSFollow along using these quick timestamps:00:00 Regretting Not Listening More!00:10 Young & Hard-Headed00:28 Coaches Saw It Coming00:49 Having Eyes On Your Sparring01:21 Exploiting a 3rd Person PerspectiveFurther notes and resources at https://heatrick.com/2025/05/30/regian-eersel-didnt-listen-to-best-advice/

“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 helpful as well.KEY MOMENTSFollow along using these quick timestamps:00:00 Introduction00:40 How Strong Is Strong Enough for Muay Thai?01:33 Turn That Strength Into Power You Can Use02:04 If You’re Strong Enough—Stop Chasing Bigger Deadlifts02:27 The Real Reason You’re Gassing Out in Sparring02:46 If Your Foundation Is Solid—Now It’s Time to EvolveFurther notes and resources at https://heatrick.com/2025/05/23/how-strong-is-strong-enough-for-muay-thai-and-why-youre-still-gassing-in-sparring/

In Muay Thai, you must dig deep, but do you know when to push your limits, and when to ease off to level up?Are you the “More!” type… or the “Too Much!” type?Over the years—training myself and coaching fighters around the world—I’ve spotted a pattern.We all live on a sliding scale when it comes to challenge.And that scale moves.Push the edge regularly, and your capacity rises.But let it slide for too long? It drops. Fast.What challenged you six months ago might not touch the sides today.Or worse—what used to be easy now feels hard again, because you’ve unknowingly slid backward.You’re always moving on the scale.The question is: which direction?KEY MOMENTSFollow along using these quick timestamps:00:00 Go Hard or Go Home?00:38 The Challenge Level – Sliding Scale01:04 Are You the “More!” Type… or the “Too Much!” Type?01:16 Train Hard… But Redefine What “Hard” Actually Means01:51 So… Where Are You On the Continuum?02:13 Be Brutally Honest02:28 Further Videos...Further notes and resources at https://heatrick.com/2025/05/16/dig-deep-but-know-your-edge-understand-the-moving-scale/You'll find the "How Much Muay Thai Training Do You Really Need?" episode here: https://youtu.be/7a0s6qW5m6w

Most 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 mean you should.KEY MOMENTSFollow along using these quick timestamps:00:00 The Unfair Advantage That Lets You Train Harder00:27 Overuse Injuries Don’t Knock — They Creep In01:16 Ride the Wave: Push Progress When It’s There01:49 Don’t Drop the Other Plates While Spinning Strength02:39 Fight-Ready Means Tapered and Tuned03:35 Speed & Power — Don’t Let Them Fade04:17 Two Resistance Sessions Is Goldilocks Training for FightersFurther notes and resources at https://heatrick.com/2025/05/09/think-you-need-to-train-harder-to-win-fighters-over-30-know-better/

The simplest way to get better at Muay Thai, is just to do more Muay Thai!I used to think soreness meant progress.If I wasn’t waking up stiff, bruised, or dead-legged, I’d wonder if I had even trained hard enough.So I’d double down — longer pad rounds, heavier bags, extra roadwork, more lifting sets.Because more work means more gains, right?That’s what I told myself… right up until my body said otherwise.Turns out, chasing exhaustion isn’t the same as chasing excellence.And that’s where Bryan Popejoy flips the script...KEY MOMENTSFollow along using these quick timestamps:00:00 Why the "Train Till You Drop" Mindset Is Failing Fighters00:44 Smarter, Not Softer02:06 Why Thailand Isn’t Your Template03:48 What Real Efficiency Looks LikeFurther notes and resources at https://heatrick.com/2025/05/02/think-you-need-to-do-more-muay-thai-bryan-popejoy-shares-what-youre-missing/

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. Worn down.Like she was pouring more and more in—and getting less and less out…KEY MOMENTSFollow along using these quick timestamps:00:00 Stubbornness Can Be a Strength—Until It Isn’t00:31 Push-Ups, Sit-Ups, Pull-Ups… and a False Sense of Progress00:59 The Hidden Gap: Skill Without Strength Is a Dead End01:44 Cultural Habits Can Be a Cage—Unless You Think for YourselfFurther notes and resources at https://heatrick.com/2025/04/25/is-thailand-muay-thai-strength-and-conditioning-ok/

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 fighters think training hard for six weeks before a fight will solve everything.It won’t.Still just training fight to fight? This episode will show you what you’re missing.KEY MOMENTSFollow along using these quick timestamps:00:00 Skills are Perishable00:21 Psychology Shapes Physical Execution00:42 The Real Growth Lies in What You Avoid01:22 Don’t Just Train for a Fight – Train Beyond It01:55 Build a Broader Skill SetFurther notes and resources at ⁠https://heatrick.com/2025/04/18/why-training-fight-to-fight-is-killing-your-progress-hard-truth/

Ever wonder why some fighters look completely unfazed… even when they're eating clean KO shots?It’s not just that they’ve got a chin. And it’s not just experience either.A punch doesn't knock you out just because it's hard. It knocks you out because your head moves.More specifically, because your skull moves—and your brain doesn’t.That little delay is all it takes for your brain to slam into the inside of your skull. That’s the knockout.Mike Tyson’s famously thick neck wasn’t just for looks. It made him ridiculously hard to knock out.You can do the same—without having to bulk up like a Marvel character.Here’s how:-Brace your neck.Deliberately push your head into your gloves when you’re in your guard. It switches your neck muscles on and helps absorb the impact.-Engage your lats.Think of your elbows as tusks. Squeeze them in with purpose—it’s not just “hands up,” it’s “structure on.”-Adapt to the range:Long range (Green): Relaxed but ready.Mid-range (Amber): Structure engaged.Close range (Red): Hands tight, head braced—go full crash helmet mode.This way, even if they land a shot, your brain doesn’t get rattled.You stay standing. You stay sharp. You stay dangerous.KEY MOMENTSFollow along using these quick timestamps:00:00 Introduction00:10 What Really Causes a KO00:44 Strong Neck = No Whip, No KO01:33 Your Guard Isn’t Passive—It’s a Shock Frame01:51 Range Awareness = Guard Readiness03:22 A Crash Helmet Saves You04:07 From Cover to Clinch: Turning Defense Into Offense04:37 Confidence in Your ShieldsFurther notes and resources at https://heatrick.com/2025/04/11/become-ko-proof/

To both fight smart, and keep it simple, isn’t a contradiction. But in the heat of battle, it’s easy to get overwhelmed by tactical decisions...Do I press forward or stay patient? Do I counter or attack first? Should I stand my ground or move?I used to overthink every exchange—until I simplified everything to just two primary fight modes; Aggressive/Elusive. Once I built my strategy around these two modes, my performance skyrocketed.If you know when and how to switch between them, you’re in control—no matter who’s in front of you.KEY MOMENTSFollow along using these quick timestamps:00:00 Introduction00:18 The Power of the Elusive Sway01:00 Bait and Punish: Turning Defense into Offense01:51 Yodsaenklai’s Tactical Genius02:45 Switching Between Modes for Maximum Effect03:33 Let Them Hang ThemselvesFurther notes and resources at https://heatrick.com/2025/04/04/fight-smart-and-simple-mastering-the-two-primary-fight-modes/