Heatrick Heavy Hitters – Muay Thai Performance

Fighter performance testing …It’s cool to see how you measure up… But, if you don’t use the results to personalise your training, then don’t bother testing! Progressing beyond the previous two episodes (weaponising your Anaerobic Threshold), let’s shine a light on how the 12 minute Cooper Run can plug into a battery of performance testing for fighters, and what you can do with the results. In this episode: 00:00 Going beyond a 12-min Cooper 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 “Superpowers” Further notes and resources at https://heatrick.com/2024/04/19/performance-testing-for-fighters-beyond-the-cooper-run/

When it comes to heart rate training, your maximum heart rate is far less important than knowing your anaerobic threshold heart rate. Most of the time, I don’t care what a fighter’s max heart rate is. But it’s vital I know their anaerobic threshold heart rate… Was that a hard training session?  Your heart will tell you – if you know what you’re doing! Testing for, and training based on your anaerobic threshold heart rate (your maximal sustainable pace) is the secret to knowing if your Muay Thai or cardio conditioning session was easy, moderate, or high intensity. Training at a pace above your anaerobic threshold is high intensity, at this pace is moderate, and below it is easy. In this video I discuss how to test your anaerobic threshold and how to use this information both in your training and to win fights! This is boosting your fight IQ by weaponising your energy systems conditioning. Further notes and resources at https://heatrick.com/2024/04/05/fighter-heart-rate-training-weaponise-anaerobic-threshold-part-1/

Welcome back to part 2 of Training Youth Fighters! In this episode, we continue our exploration into the art of training youth fighters, focusing on the crucial concept of finding balance. Join me as we dive deep into the intricacies of youth training methodology. We'll dissect the common pitfalls of early over-specialisation and the detrimental effects it can have on our budding athletes. We explore why encouraging young fighters to engage in multiple sports not only enhances their overall athleticism but also reduces the risk of overuse injuries later on. Through a comprehensive breakdown of different developmental phases, we emphasise the significance of building a solid foundation of skills and coordination before honing in on specific techniques and competition. From the importance of diverse movement patterns to the psychological aspects of training, we leave no stone unturned in our quest to develop well-rounded, resilient athletes. Whether you're a seasoned coach seeking fresh perspectives or a passionate fighter hungry for knowledge, this episode promises to be a game-changer. Don't forget to show your support by smashing that like button, subscribing to our channel, and sharing this video with your fellow Muay Thai enthusiasts. Together, we'll continue to raise the bar in youth fighter development. TIMESTAMPS: 00:00 Introduction 00:22 Avoid Building Uncoordinated Athletes 01:14 Build Robust Athletes 01:59 Competitive, Natural Athletes 02:28 3 Youth Training Phases 03:36 Build Adult Champions Not Child Prodigies 04:25 Phase Training Emphasis 05:42 Mental Development Further notes and resources at https://heatrick.com/2024/03/15/overdoing-it-training-youth-fighters-part-2/

In this episode, we dive into a crucial topic that concerns many coaches, parents, and young athletes alike: is weight training safe for youth Muay Thai athletes? As a seasoned coach with a deep understanding of athletic development, I break down the nuances of incorporating weight training into the training regimen of young Muay Thai enthusiasts. We'll explore the importance of timing, age-appropriate training protocols, and maximising the windows of opportunity for skill acquisition and physical development. From understanding the unique needs of different age groups to tailoring training programs to optimise athletic potential, this video provides valuable insights for coaches, fighters, and parents seeking to support the growth and development of youth Muay Thai athletes. Join me as we navigate the complexities of youth athletic training and discover how to safely and effectively integrate weight training into the journey of aspiring Muay Thai champions. If you're passionate about nurturing the next generation of Muay Thai talent, don't miss out on this insightful discussion. Like, subscribe, and share this video with fellow enthusiasts, coaches, and fighters who are dedicated to unlocking the full potential of youth athletes in the world of Muay Thai. For more tips, strategies, and insights on Muay Thai performance, visit Heatrick.com and stay tuned for future episodes of the Muay Thai Performance Podcast. Let's empower our young athletes to unlock their full potential and pave the way for a future generation of unstoppable fighters. TIMESTAMPS: 00:00 Introduction 00:23 LTAD – Long Term Athlete Development Model 01:20 Male & Female Differences In Growth Spurts 01:46 Windows Of Opportunity For Athletic Qualities 02:27 Age 8-9 – Suppleness & Speed 03:13 Age 8-11/12 – Skills 03:31 Age 11-13 Girls or 13-16 Boys – Stamina 04:23 Age 12-13 Girls or 17-20 Boys – Strength 04:50 Matching the Fight Camp Blueprint to LTAD 05:38 True Strength Training Further notes and resources at https://heatrick.com/2024/03/08/is-weight-training-safe-for-muay-thai-youth-athletes-part-1/

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

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

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

You asked. Here are the answers! In this episode I answer your burning Muay Thai questions, covering topics like: * The benefits of Zone 2 cardio training and how to implement it into your Muay Thai training * Optimising for faster in-between round recovery * The ideal sparring frequency for casual and competing Nak Muays * The biggest weaknesses I see even in high-level fighters and how to fix them If you want to maximise your conditioning, accelerate recovery, spar smarter, and fix holes in your game, this video will give you the knowledge and training tools to make it happen! I know the Muay Thai grind can be tough, but implementing these techniques will give you that edge to power through training and unleash your peak performance. This is key whether you're just starting out or an experienced fighter looking to step up to the next level. So get your pen and pad ready to take some notes! This insider knowledge will help take your Muay Thai to greater heights! TIMESTAMPS: 00:00 Introduction 00:24 Zone 2 Cardio – How To & Why! 03:43 Zone 2 Cardio – When 05:42 Recovering Quicker Between Rounds 08:04 How Many Rounds of Weekly Sparring? 09:10 What Are High-level Muay Thai Athletes Missing? Further notes and resources at https://heatrick.com/2024/02/02/muay-thai-questions-and-answers-zone-2-cardio-sparring-rapid-recovery-fighters-deficits/

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

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

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

Fighters achieving goals! Feels awesome right? Well, yes and no… If you’re struggling to feel fulfilled and find direction after reaching a big goal in the sport, you’re not alone. In this episode, Muay Thai aficionado Matt Lucas shares his personal experience running a marathon but feeling indifferent after finishing. Reaching goals can be anticlimactic – it’s more about the personal growth during the journey. The MENTAL skills you build are transferable to anything in life after Muay Thai. Self-belief, perseverance, strategic thinking – these will serve you well in future endeavors. Matt reflects on leveraging his diverse skills in photography, writing, managing, public speaking and Muay Thai to build visibility and opportunity. It’s about maximising your platform and positioning yourself for growth. For fighters, he uses the analogy of skills compounding on each other. Being able to jab makes the cross more effective. Developing multiple abilities makes you more dangerous and well-rounded. If you compete in Muay Thai and want perspective on achieving goals, give this a watch! Matt provides grounded advice on managing expectations, building lifelong skills and strategically developing your abilities. You’ll come away motivated and with a fresh mindset. Further notes and resources at https://heatrick.com/2024/01/05/the-truth-about-fighters-achieving-goals/

Fight training without a fight? It may seem counterintuitive, but you CAN capture the performance benefits of a fight camp without ever stepping foot in the ring. The secret lies in periodisation - strategically planning your training into blocks that progressively build strength, power, speed, and Muay Thai specific skills. This optimised structure allows you to simulate a fight camp and its gains without the fight itself. In this video, 51-year-old ex-pro fighter and Muay Thai performance specialist Don Heatrick breaks down the major benefits of using a periodised approach in your training whether you compete or not. Avoid plateaus, prevent injuries, ensure sustainable progress, and align training to your unique goals - periodisation helps any Muay Thai athlete make consistent gains for health, fitness and self-defence. Don draws from decades of experience showing how planned, progressive training variations beat out stale, repetitive routines. Break out of your rut and design a periodised plan tailored to your needs. You'll unlock better performance, faster recovery, and increased motivation. Think periodisation is just for competitors? Think again. Use these proven techniques to transform your own training. It's time to start stealing those coveted fight camp results - no actual fights required. TIMESTAMPS: 00:00 Introduction 00:24 The Truth 00:54 Avoiding Plateaus 01:21 Avoiding Injury And Wear & Tear 02:10 Achieving Sustainability 03:10 Individualisation & Goals 04:22 Variety For Motivation 04:44 Summary! Further notes and resources at https://heatrick.com/2023/12/29/fight-training-without-a-fight-stealing-muay-thai-fight-camp-gains/

Supersets done the right way pack twice the punch into your workouts without hogging gym space. Learn clever superset strategies to boost resistance training in half the time. Learn the ideal gym setup, pick the right exercises, and master timing for efficient workouts. Listen now to elevate your strength game without annoying your gym buddies! TIMESTAMPS 00:00 Introducing Your Secret Weapon 00:21 What Are Supersets? 00:41 What You'll Learn 00:59 Ideal Gym Setup 02:44 Killer Superset Combos 03:39 Overcoming Superset Struggles 04:18 Managing Rest Periods & Timing 06:06 Wrapping Up! Further notes and resources at https://heatrick.com/2023/12/22/using-supersets-the-right-way-without-annoying-everyone/

Fighters and front squats don't initially tend to get on so well. But, with some perseverance, this relationship transforms! In this episode, I share my journey from hating front squats to making them one of my favorite lifts. Discover how to create a solid "meat shelf" with your shoulders, drive those elbows forward, and activate your lats to own the front squat like a pro fighter holds their guard up. Target your quads and take your knee stability to the next level - front squats are the "leg extensions" of the squat world. Whether you're a beginner or a seasoned Muay Thai athlete, these front squat tips will have you lifting heavier with better form in no time... And dare I say it, even begin to fall for an exercise that only its mother could love. TIMESTAMPS: 00:00 Intro: Relating to the front squat struggle 00:17 The Problem: Why fighters avoid front squats 00:50 The Solution: Front squats build athleticism 01:40 Lightbulb Moment: Activate your lats 02:54 Fighter Application: Mimic blocking punches Further notes and resources at https://heatrick.com/2023/12/15/fighters-and-front-squats-why-you-shouldnt-give-up/

🔥 Ironically, a fighter's enthusiasm to dominate in the ring might lead them down the wrong path—both in training and strategically on fight night. By making smarter decisions regarding how you train your Muay Thai conditioning, you'll not only enhance your physical performance but also elevate your fight IQ. 👊 Insights Explored: * Strategic Endurance: Understand the science behind finding the perfect balance between local muscular endurance and a robust aerobic engine for a smarter approach to training. * Tactical Training: Discover bodyweight exercises targeting upper body push, pull, core, and lower body, designed not only to enhance conditioning but also to sharpen your cognitive skills in the ring. * Interval Mastery: Grasp the art of timing, working in intervals, and bag work technique selection to boost lactic power without compromising overall aerobic endurance, contributing to a heightened Training IQ and Fight IQ. 🌟 Unlock Your Muay Thai Intellect: By making informed decisions about your Muay Thai conditioning, you're not just building endurance – you're levelling up your intelligence in both training and fighting. This video exposes the secrets to a more mentally and physically resilient fighter. 🚀 TLDR: * Tactical techniques for varying punch and kick combinations during training, maximising work rate and endurance that transfers to ring performance * Actionable tips for addressing localised fatigue without sacrificing overall performance. TIMESTAMPS: 00:00 When To Train Local Muscle Endurance 00:35 How Muay Thai Training Naturally Builds Local Muscular Endurance 01:31 Building a Bodyweight Circuit for Comprehensive Training 01:54 Up to 30 Secs @ 100% – For Lactic POWER Not Lactic Capacity 02:30 Intensity Dynamics "Fight Gone Bad" 03:15 The Art of Combinations For Higher Work Rate 04:13 Real Fight Application (Fight IQ) Further notes and resources at https://heatrick.com/2023/12/08/real-muay-thai-muscle-endurance-training-elevate-your-fight-iq/

Struggling to find the perfect weight increments for your dumbbell workouts? Forget about expensive fractional plates and discover a game-changing trick to fine-tune your progressive overload and hit your target loads with precision. No more struggling with too-light or too-heavy dumbbells. In this episode, I'll unveil the secret weapon I use with my clients to achieve micro loading and maximise their training gains.  I reveal how to transform ordinary ankle or wrist weights into powerful micro loading tools, transforming your dumbbell workouts like never before. No more frustrating plateaus and missed progress opportunities. With this simple yet effective DIY hack, you'll be able to fine-tune your training and unlock new levels of strength and power. Further notes and resources at https://heatrick.com/2023/11/24/unlock-gains-diy-micro-loading-solution-for-dumbbells-without-fractional-plates/

Want to know how to use a short fight camp in Thailand to boost your fight performance for a fight immediately when you return home? The secret lies as much in what you DON'T do as much as what you DO do! In this episode, a behind-the-scenes of an in-depth coaching session where we dive into unlocking the full potential of your short yet intense Muay Thai camp experience in Thailand. As your coach, I'll share exclusive insights gathered from seasoned fighters and trainers to help you leverage every moment in the Thai fight camp. We explore the critical aspects of the coach-fighter relationship, emphasising the importance of adhering to training instructions for maximum benefit. Understanding the intensity and stress of training, especially within a limited time frame, becomes a key focus. We discuss strategies to manage travel-induced fatigue and align your body to the demanding schedule, ensuring you extract the most from every session. Balancing the technical and tactical skill training unique to Thailand while maintaining a focus on recovery, nutrition, and adequate rest is pivotal for your success. I'll advise on the delicate balance between skill training and resistance workouts, allowing you to tailor your camp to your specific needs. Join me in this session and equip yourself with the knowledge to optimise your training experience during your brief yet impactful stay at a Thai fight camp. And of course, lay waste to your next opponent when you get home! TIMESTAMPS: 00:00 Embracing the Thai Training Paradigm 01:39 Balancing Act: Training Intensity & Volume 02:51 Structuring Your Thai Training Experience 04:09 Recharge & Perform: Recovery Strategies 04:57 Coaching Chemistry: Building Relationships & Plugging In Resistance Training 06:46 Flying Home & Peaking Performance Further notes and resources at https://heatrick.com/2023/11/10/how-to-use-a-short-fight-camp-in-thailand-fight-back-home/ And if you enjoyed this video, hit subscribe to stay up to date with our latest Muay Thai performance tips every Friday!

There’s an intricate relationship between managing life stress and training stress. In this episode, gain invaluable insights into how stress impacts your performance, both inside and outside the gym, from the unique perspective of a seasoned Muay Thai, and strength and conditioning coach. Join me as I decode the correlation between General Adaptation Syndrome (GAS) and your body’s response to various stressors. Discover the significance of maintaining a balanced nervous system, swinging between the sympathetic and parasympathetic states, crucial for your overall well-being and athletic progress. Learn the pivotal role of quality sleep, nutrition, and the development of aerobic capacity in maximising recovery. Hear how I, as a coach, guide athletes in achieving a balance between rigorous training and life’s demands… Further notes and resources at https://heatrick.com/2023/11/03/the-secret-to-managing-life-stress-and-training-stress/ TIMESTAMPS: 00:00 Understanding Stress in Muay Thai 00:15 General Adaptation Syndrome (GAS) 00:44 Sympathetic vs. Parasympathetic States 01:05 Effects of Prolonged Stress 01:33 Balancing Stress for Optimal Performance 01:44 Factors Affecting Stress States 02:06 Prioritising Sleep and Nutrition/Hydration 02:47 Aerobic Capacity for Recovery 03:38 Optimal Recovery Training

Welcome fellow enthusiasts and aspiring fighters. I’m here today to share my own story, one that I hope will resonate with many of you who have ever wondered, “Am I too old to pursue my passion for Muay Thai?” You see, I’ve asked myself that very question, and what I’ve learned along the way is that age is just a number; it doesn’t define your dreams. I started this competitive journey at the age of 30, with no Muay Thai fight experience, and faced doubts and obstacles along the way. But I also discovered the power of unwavering commitment and the importance of strength and conditioning in defying age-related barriers. Join me as I take you through my personal quest, from “too old to fight” to a professional Muay Thai fighter. It’s a story of pushing boundaries and proving that your dreams are always within reach, regardless of your age… Further notes and resources at https://heatrick.com/2023/10/27/too-old-to-fight-overcoming-age-barriers-in-muay-thai-a-fighters-journey/ TIMESTAMPS: 00:00 Starting Late, But Determined 01:17 Taking Matters into My Own Hands 01:48 Journey to the England Team 02:21 Transitioning to the Professional Arena 02:36 Overcoming Age Barriers 03:08 Pushing Beyond Limits03:39 Inspiration for All Ages