Heatrick Muay Thai Strength And Conditioning

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 him for 2-weeks!⁣⁣⁣ And Liam Harrison has shared his thoughts on this too, explaining his experience while living in Thailand… That many top 10 stadium-ranked fighters in their late teens are giving up by the age of 21, because the training was killing them! And founder of Sumalee Boxing Gym, Dr. Lynne Miller goes on to explain how traditional Thai culture makes for slow progress when it comes to taking onboard newer philosophies. ⁣⁣⁣Ov

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/

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/

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 of the damage… But a 50/50 prognosis on being able to return to any physical activity in the long-term (Muay Thai included) is the reality right now... Podcast show notes and further resources here: https://heatrick.com/2022/01/09/muay-thai-setbacks-already/

Overcoming 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/

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 show notes and further resources available at https://heatrick.com/2021/12/05/scientific-fight-training-is-it-pointless/

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 based way. For me, this is clearly reflected in Muay Thai training… We should balance the proven aspects of traditional Muay Thai training, with the proven aspects of athletic performance research...  Full show notes and further resources: https://heatrick.com/2021/11/06/the-truth-about-muay-thai-training-best-practice/

Muay 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/

Father 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 performance community out there!

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://heatrick.com/2021/03/17/what-is-your-real-max-heart-rate/  All podcast episodes are available at https://heatrick.com/podcast Subscribe and join the most informed Muay Thai performance community out there!

I'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!

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-starting-anyway-finishing-ahead/ All podcast episodes are available at https://heatrick.com/podcast Subscribe and join the most informed Muay Thai performance community out there!

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!

Paraphrasing a recent question… "I have seen your videos on different training blocks… I have been training Muay Thai for 6 months and I’m not going to be fighting any time soon, so is it necessary to do the speed block and peak-week if I’m not competing?" Here's a short podcast episode to share my thoughts on this one...

"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

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

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

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 help fighters improve, while others either waste their time, or even negatively impact performance. And in this episode I take a close look at breathing...  Both Elevation Training Masks, and Personal Oxygen Supplementation. For the video version of this episode, with text transcript and links, click here. All podcast episodes are available at https://heatrick.com/podcast

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) Show up 2) Focus on the critical points of the training session 3) Apply sufficient effort If you’ve done this, you’ve maintained momentum, regardless of what any of the other measures of your session may have been. Give yourself a ‘pat on the back’. Mentally reward yourself for staying on track regardless of circumstances (good or bad). Full article at https://heatrick.com

Gyms around the world are either reopening or preparing to reopen very soon. It’s great news, but the reality of just what we’re going back to bears some thought. In order to reopen safely, gyms must abide by new operating restrictions and safe practice. The number of people allowed in the gym at one time will be limited to comply with social distancing rules and to ensure shared space and equipment is kept clean and safe. The reality is that most people won’t be able to return to training just like they did before. So let’s expect this and plan for it. For the video version of this episode (including bodyweight exercise examples) click here.