Weekly Schedule for Muay Thai: Stop Wasting Training Time

Most 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 plan

We’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 MOMENTS

Follow along using these quick timestamps:

00:00 Introduction

00:44 Muay Thai: Upping the Game

01:35 80/20 Your Muay Thai Training

02:08 The Performance "Buckets" In Your Training Plan

03:34 The Three Session Types

04:21 The Three Schedule Models (How Many Sessions Per Week)

07:00 Training In Thailand07:40 Review

07:57 Don't Cancel Out Your Gains

08:56 Why Use a Checklist of 8 Sports Science Best Practices?

09:31 Best Practice 1

10:01 Best Practice 2

11:21 Best Practice 3

11:53 Best Practice 4

12:22 Best Practice 5

12:43 Best Practice 6

13:26 Best Practice 7

13:44 Best Practice 8

14:01 Time Block Sessions

15:27 7-Steps To Build Your Weekly Plan

17:15 Testing Your Optimal Plan

17:43 An Optimal Training Plan Is Flexible!

MENTIONED LINKS...

Without Burnout or Blowout – Planning Long Term Fight Performance Training: https://youtu.be/_KP_tzNG-tw

Breaking Limits in Muay Thai: https://youtu.be/HeJ6ncXUoEQ

Strength & 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/