Heatrick Muay Thai Strength And Conditioning

In the world of Muay Thai, success isn’t something handed out freely; it’s earned through countless unseen battles. Even those at the top of the game haven’t had it easy. Overcoming struggles – paying your dues – is part of the journey for everyone. Kevin Ross, a seasoned fighter, pulls back the curtain on what it really takes to rise to the top. Kevin Ross on the Reality of Success in Muay Thai: Paying Your Dues Further notes and resources at https://heatrick.com/2024/08/30/paying-your-dues-even-the-best-fight-unseen-battles-kevin-ross/

Sound 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”.⁣⁣⁣ ⁣⁣⁣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

In part 4, scientific skills training for fighters is enhanced with deliberate play! We discuss a continuum from deliberate practice – where skill training is structured and effortful, to deliberate play – where skill training is creative and enjoyable. And how there's a need for both! TIMESTAMPS 00:00 The Power of Play! 00:19 Deliberate Practice vs Deliberate Play 00:41 Using a Practice to Play Continuum 01:09 Deliberate Play on a Heavy Bag 01:29 Unleashing "Creativity" 01:54 A Playful Mindset is a Growth Mindset Further notes and resources at https://heatrick.com/2024/08/02/scientific-skills-training-for-fighters-part-4/

In part 3, scientific skills training for fighters becomes STRUCTURED! We discuss placing skills training in a periodised progression (as you approach a fight), skills training RPE, and take a closer look at a training session worked example too… TIMESTAMPS 00:00 RPE For New Skill Development 00:22 TUF – Technique Under Fatigue 00:48 Skill Training Programming 01:31 Skill Training Everyday? 02:05 Multiple Skill Practices Per Week 02:40 Avoiding Local Muscular Fatigue 02:57 Worked Example: Round Kick Further notes and resources at https://heatrick.com/2024/07/26/scientific-skills-training-for-fighters-part-3/

In this second part, we continue to apply scientific skills training for fighters to fast-track Muay Thai skill development… We explore how to best practice new skills in a training session, to ensure you not only: Acquire skills quickly, cleanly, and retain them long-term, but also… Retain skills in a way that carries over into practical, real-world use in the chaotic fight environment! TIMESTAMPS 00:00 Practice One New Skill Among Multiple Retained Skills 00:37 Practice Variations Of That New Skill 01:28 All Skills Have 3 Features That Remain The Same 03:04 Building Good Skill Even When Tired Further notes and resources at https://heatrick.com/2024/07/19/scientific-skills-training-for-fighters-part-2/

In 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 that ball rolling… TIMESTAMPS 00:00 More Rest Equals More Retained Skill 00:36 Learning New Skill Or Testing Old Skill Under Fatigue 01:33 Skill Acquisition vs Skill Retainment 02:47 How Many Practice Reps Before Changing? Further notes and resources at https://heatrick.com/2024/07/12/scientific-skills-training-for-fighters-part-1/

Coaching for your first fight can make or break your competitive Muay Thai aspirations – whether you're sharpening up with non-decision bouts or aiming for titles someday. World-class Muay Thai coach Damien Trainor shares his philosophy on introducing students to competition. He emphasises the importance of getting to know your fighter and, crucially, helping fighters understand themselves. More Muay Thai enthusiasts than ever are taking tentative steps into the ring to further their development. There's immense value in testing your limits this way. If stepping into the ring to face an unfamiliar opponent feels like a logical step for you, this episode sheds light on preparing for your first fight... TIMESTAMPS 00:00 Your Reason For Fighting 01:06 About Your First Fight 01:56 Fight Qualities Build Life Qualities Further notes and resources at https://heatrick.com/2024/07/05/coaching-for-your-first-fight-damien-trainor/

Pro 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 and learning from them, as well as from those who openly share their experiences. Angela now confidently pushes herself to the edge without toppling over into burnout. Tune in to this episode to learn how to determine your limits, spot the warning signs of burnout, and elevate your training without compromising your health. Further notes and resources at https://heatrick.com/2024/06/28/do-dont-do-this

Is watching teammates before your fight a mistake? Coach Bryan Popejoy discusses the potential consequence of doing so on your energy levels in your own fight. Your body is a holistic system, mobilising energy based on your brain’s perception of your environment. The more emotionally invested you are, the greater the level of autonomic system arousal and the greater the energy cost, even if you physically do nothing… Your body is charged and ready to act, even if you deem yourself to be inactive! For fighters yet to fight on that same show, watching your teammates is draining you. When I flew out to Thailand to compete at the amateur Muay Thai World Championships back in 2007, my corner team sat next to me, eagerly watching the new (at the time) Rocky Balboa in-flight movie. Glancing across during a fight scene, I found my adrenaline levels going through the roof! Because I was competing myself when we arrived in Thailand, it was just too much for me. I had to stop watching such emotive fight scenes.

I’ve always been able to take a body shot. A bulletproof core has always been my superpower. It allowed me to become a dominant Muay Khao fighter, completely unfazed by trading the heaviest of knees in the clinch… Confident I could inflict much more damage than I would take. To take a Muay Thai body shot you must both develop the prerequisite core strength and shot absorbing technique. The truth is, that even a strong core can only absorb a body shot without taking damage IF it’s tensed. And there’s a skill to this! In this video I break down this skill, revealing the secrets that turn you from winded and fractured to robust and relentless… TIMESTAMPS: 00:00 The Truth About Taking A Body Shot 00:52 Anticipate or Collapse 01:24 Clinch Knees Blindfolded 02:16 How To Brace Your Ribs 03:10 Exhaling To Compress The Ribs 03:46 Moving Away From The Strike 04:35 Lateral Spine Flexing Works Too 04:54 Using The Lats In The Clinch 05:53 Using The Lats In Your Guard Further notes and resources at https://heatrick.com/20

Unlike many sports, in Muay Thai you can excel regardless of your stature or body type. It's possible to find a personal Muay Thai style for you. Tall fighters, short fighters, strong fighters, fast fighters! With so many tools in the box, Muay Thai allows you to play to your strengths. Develop the Muay Thai skill to fight using a style that suits your body type and athletic abilities, and you become a unique puzzle to crack! I practiced several different martial arts before I found Muay Thai – Judo, Kyokushinkai karate, Taekwondo, Boxing, Kickboxing... But none of them afforded me the freedom to fight full force, using my whole body like Muay Thai did. Instead of being pigeonholed in a way that disadvantaged me, I could play the game how I wanted to. With so many tools in your (Muay Thai) box, it's possible to change your fight tactics to beat different opponents.  Explore, play, have fun with your training. The more you can find your own way, the more success you'll have! TIMESTAMPS: 00:00 Muay

Now 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 same mistake. Now over 30 years on, we (should) know better. ;) In this episode: 00:00 Hindsight Is A Wonderful Thing 00:24 The Difference Between Good & Bad Reps 00:56 Fast Forward To A Problem 01:38 What To Do & Not To Do 02:33 80/20 Your Solo Practice Further notes and resources at https://heatrick.com/2024/05/24/hindsight-my-young-fighter-training-mistake/

Why can't you fight how you spar in training? Why are you so stiff, clumsy, and fatigued? The key to understanding your first fight performance is to recognise the undeniable influence of your psychology on your physiology! Yerkes-Dodson anyone? In this episode, we discuss the tipping point between the optimal amount of stress to achieve your best and dropping over the cliff edge into the shadow of your real capability... Robbing you of your movement, mobility, fitness, technique and fight IQ! And if you're new to competition, this tipping point is far more easily exceeded – and to be expected!! Here's just what to expect from your first fight(s) and how to swing your mindset toward a better outcome, quickly. TIMESTAMPS: 00:00 Yerkes-Dodson Anyone? 00:15 Optimal ANS Arousal – More Isn't Better 01:02 The Cost Of Being Over Aroused 01:36 For Your First Fight It's Expected! 02:23 Should You Change Your Training? 02:56 How Your Personality Affects Performance 03:51 How Good or Bad Valence Aff

Are you a fighter training around injury? Should you be resting up or smashing on regardless? I've pushed on when I shouldn't have, and needlessly backed off too. There are lessons to learn here. Injury is part of any athlete's journey. But for fighters, managing injury well can separate you from the competition... In this episode: 00:00 Two Types of Injury 00:48 Testing It Out To See 01:48 How To Train Even When Injured Further notes and resources at https://heatrick.com/2024/05/10/fighter-training-through-injury-right-or-wrong/

Even 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)… And well enough not to cause excessive wear and tear – creating issues such as shin splints, tendinitis, meniscus damage, IT Band syndrome, etc. In this episode, I share a very quick and simple running efficiency check, and fix. We’ll cover: 00:00 Running Efficiency 00:41 Combat Sport Athletes & Running Mechanics 01:32 Over Striding Is Killing Your Speed 02:46 Correcting Your Running Cadence 03:33 You Think You Run Well 04:53 Using A Metronome App 05:30 1-2 Weeks Prac

The 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 Systems 00:38 Supplemental Local Muscular Endurance? 01:09 Progressing 3x Cardio Sessions Each Week 01:39 Cardio Session Examples 02:23 The Right Cardio At The Right Time Further notes and resources at https://heatrick.com/2024/04/26/fighting-fitness-how-to-plan-fighter-endurance-training/

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-pa

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 perspective

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 th