Heatrick Muay Thai Strength And Conditioning

For fighters, strong doesn't mean fast. Although strength is the foundation of speed, the human body responds differently to various weight training loads & speeds. Yes, to become a faster, more explosive fighter you must first become stronger – produce more force... If you can create more force, you can accelerate quicker, hit at higher velocity and do more damage. That’s the mechanics, but we’re biological machines not purely mechanical ones.   If we want our strength to transfer into the greatest striking power and speed possible, we must target the right kind of training, get it in the right order, and make the most efficient use of your training time too. In this episode we’ll dig into how training with different levels of resistance and movement speeds will affect how fast you can really be. Further notes and resources at https://heatrick.com/2022/08/19/fighters-is-stronger-faster/

To become a stronger fighter, you must use resistance training correctly... Historically, old-school fight coaches claimed that weight training makes fighters big and slow. But that’s only true if you use resistance training poorly. When used in the right way, weight training can either make you much stronger WITHOUT getting any bigger, or both bigger and stronger together, meaning you get FASTER, not slower! And as we’ve seen in the previous episode, getting “the wrong kind of big” will sabotage your speed... How you use resistance training is critical.  Weight training is a tool. We can’t blame the tool for bad results if it’s being used inappropriately! Let’s dig into how to best use weight training to level up your fight performance. Further notes and resources at https://heatrick.com/2022/08/05/stronger-fighter-training/

Understanding exactly why a big fighter isn’t always stronger is crucial for fight performance. It explains why some fighters perform well in their weight class and others don’t, and informs how you can best train to dominate your weight class too. As we’ve seen in the previous two videos, it’s speed that kills! However, the ability to generate the highest possible striking velocity is first dependent on foundation strength. But in order to achieve an effective strength-to-weight ratio, you must build the right kind of size! For a fighter looking to get bigger, what’s the right kind of size? What’s the wrong kind of size? That’s the focused topic for today. Let’s dig into this now.  Further notes and resources at https://heatrick.com/2022/07/29/exactly-why-a-big-fighter-isnt-always-stronger/

Continuing our look at who hits harder, now we consider fighters in different weight classes and the effect this has on the physics of striking! The last episode, “Fat Loss: Who Hits Harder, Big Or Fast?” created some fantastic points of discussion. And shone a light on some areas of confusion too. In this episode, I’ll take key elements from Adam’s comment to focus on one area of confusion right now… “…knockouts in the heavyweight division are WAYY more common.  Yet if we say the strike is proportional to the velocity squared, then the little guys should be generating double and triple the punching power.  If that were true, the lower weight divisions would be KO after KO.” Adam is right! However this asks a different question to Toni’s one regarding fat loss in the previous episode. So this time, let’s dig into why Adam is right, why this is a different question, and most importantly, what this means to you and your own performance training! Further notes and resources at https://heatrick.com/202

When it comes to fat loss, ever wondered who hits harder, BIG or FAST? Toni did when he asked… “I have a question regarding weight loss and punching power. Let’s imagine we have 2 genetically identical fighters…Muay thai fighter 1 weighs 90 kg but is physically less muscular and fat.Muay Thai fighter 2 weighs 78kg but is physically fitter, has more muscle mass through maximum strength, explosive and speed strength training.Which of the two hits harder? The heavier or the fitter?” I love this, it’s right up my street! I’m going to use some simple physics to reveal exactly who wins this punching contest and why! Further notes and resources at https://heatrick.com/2022/07/15/big-or-fast-who-hits-harder/

Fighters burnout all the time. And to optimise both long term fight performance and health, and to peak on fight night, hobbyists, amateurs, and pros alike must learn how to balance high intensity fight training with adequate recovery...  We all have a training “Goldilocks zone” that boosts our performance without sending us into either overtraining burnout, or injury blowout. Spoiler alert, this zone is a moving target! But there are tricks of the trade you can use to plan your training just right. And the same principles apply regardless if you’re balancing the demands of work, family and friends alongside either a full time fight career, an enthusiastic Muay Thai hobby, or anything in between.   Further notes and resources at https://heatrick.com/2022/07/01/without-burnout-or-blowout-planning-long-term-fight-performance-training/

Combat sports have so many athletic qualities and technical and tactical skills demanding attention, that training opportunities are inexhaustible! But is fighter performance training healthy? In truth, the objectives are different when either training for optimal health or training for peak fighter performance – even if both walk hand-in-hand for part of the journey. There's a tipping point, leading to divergent paths when the need for short-term performance in competition outweighs the need for long-term health. In this episode we explore balancing training for peak fighter performance while also maintaining good health. Because optimal health and peak fitness are not one and the same. Video version, further notes and resources at https://heatrick.com/2022/06/24/is-fighter-performance-training-healthy-or-not/

Fighter training and work life balance is one of, if not THE biggest struggle for fighters living and training outside of Thailand. It's also a struggle for western fighters training long-term in Thailand too, and affects hobbyists and pro fighters alike, regardless of location. In this episode, Iman Barlow, winner of 19 world titles, shares what she describes as her biggest challenges. Fighter training and work life balance is top of her list! Whatever level you train or compete at, you're not alone in this struggle. Video version, show notes and further resources at https://heatrick.com/2022/06/17/fighter-training-and-work-life-balance-with-iman-barlow/

Even many pro fighters don’t understand the real secret of how to use the hips in punching technique – because it can seem counter intuitive. But grasp this and your punch power will sky rocket. Once you understand how the correct hip mechanics can transfer maximum force to your rear hand punching technique, you’ll win by KO far more often! Video version, further notes and resources at https://heatrick.com/2022/06/10/punch-power-up-using-secret-hip-mechanics/

One thing’s for sure, fighters training with sore muscles is part of Muay Thai – especially when you head out to Thailand to train! But… Is muscle soreness the sign of a good training session? How can you avoid being too sore? Should you train if you’re really sore? How can you reduce muscle soreness the quickest? There’s quite a bit to unpack on this subject, so let’s get started! In this episode… Everything a fighter must know about delayed onset muscle soreness (aka DOMS). Video version, show notes and further resources at https://heatrick.com/2022/06/03/fighters-and-delayed-onset-muscle-soreness-everything-you-need-to-know/

Why a lower body activation exercise for strength and conditioning for fighters? Activating the right muscles to efficiently create movement patterns in both strength and conditioning, and a fighter’s technical skill training makes a huge difference to your movement economy and ultimate strength and power levels. And many fighters struggle to “feel” the difference between knee and hip dominant patterns, or understand how they play out in fighting movements. Today, we’ll fix that! Video version, further notes and resources at https://heatrick.com/2022/05/27/fighters-lower-body-activation-exercise-for-strength-and-conditioning/

There are a ton of different reaction training methods and an ever-increasing crop of reaction training devices…  And for fighters, they’re NOT all created equal. Some methods really only function as warm-up or movement activities, whereas others can develop Saenchai-like reflexes in the ring! In this episode… which reaction training methods will make you a better fighter the quickest, and WHY? Whether it’s throwing and catching tennis balls, punching top-to-bottom balls or boxing bars, hitting reaction lights or even evading striking robots… There are many methods vying for your attention when seeking to improve your fighter reactions. And the truth is, some methods carry over into your fight performance while others don't at all! Understanding what fighter reaction training is and isn’t is key to picking the most appropriate methods to boost your fight reactions… Further notes and resources at https://heatrick.com/2022/05/20/best-reaction-time-training-for-fighters/

It's critical a fighter's corner team understands how to coach fighters between rounds... It not only makes the difference between winning or losing a closely fought fight, but can make or break a fighter's performance entirely. Although there are certainly best practices, such as keeping your instructions to the bare minimum and focusing only on the priority information to avoid information overload... It's not as simple as "one size fits all". Different fighters have different personalities and require different approaches depending on how the fight is going! In this episode, Damien Trainer shares a wealth of knowledge on cornering fighters, both as a fighter at the highest level himself and as a coach looking after his own fighters between rounds too. Further notes and resources at https://heatrick.com/2022/05/06/how-to-coach-fighters-between-rounds-with-damien-trainor/

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/