🚀 Get the whole system. Learn more about Heavy Hitters here: https://heatrick.com/bgd2
KEY MOMENTS
Follow along using these quick timestamps:
00:00 Most Fighters Train Backwards
00:15 The Golden Rule You're Missing
00:37 Why "Train for What You Want" Fails
01:12 The Optimal Training Cycle Explained
01:28 Stage 1: Cannon From a Canoe
02:05 Stage 2: Building Your Engine
02:34 Stage 3: When Power Takes Over
03:00 Stage 4: Fight Night Readiness
03:27 Why 8-Week Programs Always Fail
👉 Missed the other videos in the "Fighter Progression Series"? Catch up here: https://www.youtube.com/playlist?list=PLi53KczxEDu6zKqKPZDPIqVltqe1drOXQ
Watch this next...
▶️ Why Traditional Muay Thai Fails Fighters Over 30 (The Science) https://youtu.be/ZKzb9endv0Q
🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2026/01/02/the-4-stage-muay-thai-training-program-complete-blueprint/
🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/tmnz To find out if your current training is actually helping your fighting — or just making you tired!
✔ Want to a program to level up your Muay Thai? Join the Heavy Hitters waitlist here: https://heatrick.com/qszi
KEY MOMENTS
Follow along using these quick timestamps:
00:00 Why Going Hard Guarantees You'll Quit
00:52 The January Pattern (Week by Week)
01:54 The Latent Period: Your Crash Is Already Scheduled
02:26 Restarter vs. Optimizer: Both Face the Same Trap
03:46 Why Training Everything at Once Backfires
04:53 Fatigue Is Not Progress
06:22 Breaking the Habit Loop Before It Forms
08:15 What Actually Works (Frequency Over Intensity)
👉 Missed the other videos in the "Fighter Progression Series? Catch up here: https://www.youtube.com/playlist?list=PLi53KczxEDu6zKqKPZDPIqVltqe1drOXQ
Watch this next...
▶️ How Much Muay Thai Training is Really Needed?https://youtu.be/7a0s6qW5m6w
🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2025/12/26/return-to-training-why-going-hard-guarantees-failure/
Don't get stuck. Join the Heavy Hitters Waitlist here: https://heatrick.com/0bju
🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/exf4
To find and balance out wherever you're stuck!👊 📘 Optimal Fight Camp Blueprint available at http://heatrick.com/12-week-fight-campKEY MOMENTS
Follow along using these quick timestamps:
00:00 4 Traps Keeping You Stuck
00:29 The Optimal Performance Pyramid
01:15 Trap 1: The Overpowered Trap
02:32 Trap 2: The Underpowered Trap
03:44 Trap 3: The Prior Athlete Trap
04:47 Trap 4: The Program Hopper Trap
05:57 Why Fighters Stay Stuck for Years
06:42 Find Your Trap (Free Assessment)
06:56 Watch This Next
👉 Missed the first video in the series? CATCH UP HERE: https://www.youtube.com/playlist?list=PLi53KczxEDu6zKqKPZDPIqVltqe1drOXQWATCH THIS NEXT:▶️ Why Your Muay Thai Cardio Training Is Making You Weaker https://youtu.be/Ze68OdvnWp4🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2025/12/19/4-training-traps-hurting-your-muay-thai-performance/And if you enjoyed this video, hit subscribe to stay up to date with our latest Muay Thai performance tips every Friday!
Stop your training from resetting to zero. Join the Heavy Hitters Waitlist here: https://heatrick.com/zh1n
You spend 3 months getting stronger. Then you start your fight camp, add cardio, and watch your strength vanish.
You aren't losing gains because you stopped lifting. You are losing them because of the Interference Effect.
In this video, I break down the physiological reason why training "everything at once" actually cancels out your progress, and the specific patterns that indicate your training is fighting against itself.KEY MOMENTS
Follow along using these quick timestamps:
00:00 Why Your Progress Keeps Disappearing
00:59 The Interference Effect Explained
03:18 The Science: Why Your Body Works Against You
04:52 Why You Can't Feel It Happening
05:47 Case Study: Daan's 11% Improvement
07:30 Free Assessment + What's Next
3 Ways I Can Help You:
* Join the Heavy Hitters Waitlist: The only way to get personal coaching through my periodization system in 2026. 👉 https://heatrick.com/zh1n
* 🎯 Take the Free Performance Scorecard: Identify exactly where your "Interference" is happening. 👉 https://heatrick.com/zpnq
* Get the Minimum Equipment Program: Maintain your gains without a gym. 👉 https://heatrick.com/programs/minimum-equipment-program/
* 📘 Optimal Fight Camp Blueprint available at 👉 http://heatrick.com/12-week-fight-camp
#MuayThai #StrengthAndConditioning #InterferenceEffect #DonHeatrick
WATCH THIS NEXT▶️ Why Your Muay Thai Cardio Training Is Making You Weaker https://youtu.be/Ze68OdvnWp4
🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2025/12/12/concurrent-training-interference-effect/
🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/6q6o
To find out if your current training has gaps, and how to fix them!
KEY MOMENTS
Follow along using these quick timestamps:
00:00 The Gap You Can't Feel
00:57 What Traditional Thai Training Actually Is
01:40 Why It Works in Thailand (But Not for You)
03:01 What the Research Says You Need After 30
03:19 Finding 1: You Keep the Muscle But Can't Use It
03:40 Finding 2: The Invisible Thief
04:02 Finding 3: Fast-Twitch Fibers Disappear First
04:28 Finding 4: Your Brain Can't Access Your Muscle
04:48 "But Power Is the Last to Go..."
05:47 The Authenticity Trap
06:06 What You're Losing Without Realizing
07:17 What Actually Works
08:09 Why Most Fighters Mess This Up
08:54 The Results Realist Approach
WATCH THIS NEXT...
▶️ Why 90% of Muay Thai Fighters Train S&C Wrong (8 Critical Fixes) https://youtu.be/2EK-iMWTfWc
🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2025/12/05/muay-thai-strength-training-after-30-the-missing-piece/
🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/35gcTo find out if your current training is actually helping your fighting — or just making you tired!👊 📘 Optimal Fight Camp Blueprint available at http://heatrick.com/12-week-fight-camp
KEY MOMENTS
Follow along using these quick timestamps:
00:00 The Training Problem After 30
00:28 Why Explosive Power Matters Most
02:00 The 15-Minute Protocol
02:16 Exercise 1: Box Jumps or Pogos
02:36 Exercise 2: Med Ball Slams
02:56 Exercise 3: Incline Chest Press
03:14 Exercise 4: Split Squat Jumps
03:27 Exercise 5: Staggered RDL
03:43 Exercise 6: Chin-ups
03:59 The 6 Exercise Structure
04:45 Loading & Safety Guidelines
06:34 Integration with Muay Thai Training
08:13 Scaling & Progression Options
09:35 Your Next Steps
👉 Missed the Part 1 and Part 2 videos? Catch up here: https://www.youtube.com/playlist?list=PLi53KczxEDu5WOn83d0MN2zVvb4bBZOEF
Watch this next...
▶️ Weekly Training Blueprint for Muay Thai Fighters (3 Proven Models) https://youtu.be/aIWxHp-LxMo
🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2025/11/28/powertraining-after-30-15-minute-protocol/
🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/lnme
To find out if your current training is actually helping your fighting — or just making you tired!👊 📘 Optimal Fight Camp Blueprint available at https://heatrick.com/12-week-fight-campKEY MOMENTS
Follow along using these quick timestamps:
00:00 The Shocking Research Discovery
00:35 The Single-Mode Trap Explained
01:13 Master Athletes vs Young Controls
01:56 The Power vs Cardio Timeline
03:38 The 4-Month Power Loss Crisis
04:34 Why Traditional Gyms Miss This
05:49 The Solution Framework
07:49 Next Week's 15-Minute Protocol
08:31 Watch This Video Next
🎥 Nong-O S&C footage: https://www.youtube.com/@fightlore
👉 Missed the first video? Catch up here: https://youtu.be/rzsGygakAc0
Watch this next...
▶️ The Fighter's Genetic Blueprint: Why Champion Training Methods Fail You https://youtu.be/dJFVVkJn0yw
🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2025/11/21/muay-thai-training-over-30-the-single-mode-trap/
🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/6f3jTo find out if your current training is actually helping your fighting — or just making you tired!👊 📘
Optimal Fight Camp Blueprint available at http://heatrick.com/12-week-fight-campKEY MOMENTS
Follow along using these quick timestamps:
00:00 Introduction
01:09 The Research That Changes Everything
02:43 The Age Advantage Most Fighters Miss
04:14 The Science Behind Age-Defying Performance
06:02 The “Build It To Shield It” Principle
07:22 The Hidden Inflammation Factor
09:31 The Genetic Ceiling Reality
11:15 Muay Thai Performance Assessment
11:53 Conclusion
Watch this next...▶️ Started Fighting at 32, UK Ranked #4 Pro at 40: Complete Blueprint https://youtu.be/J1wRXLnbjfg
🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2025/11/14/the-truth-about-peak-fighting-age-in-muay-thai-why-70-year-olds-outperform-22-year-olds/
🎯 FREE RESOURCE – Muay Thai Strength and Conditioning Scorecard https://heatrick.com/uq9xTo find out if your current training is actually helping your fighting — or just making you tired!
👊 📘 Optimal Fight Camp Blueprint available at http://heatrick.com/12-week-fight-camp
KEY MOMENTS
Follow along using these quick timestamps:
00:00 Introduction
00:49 Point 1
01:41 Point 2
02:40 Point 3
03:22 Point 4
05:04 Point 5
06:44 Point 6
08:58 Point 7
10:46 Point 8
11:22 How To Plug Your Gaps
11:57 Watch This Next
Watch This Next...
▶️ Weekly Training Blueprint for Muay Thai Fighters (3 Proven Models) https://youtu.be/aIWxHp-LxMo🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2025/11/07/muay-thai-strength-and-conditioning-8-critical-mistakes-to-avoid/
🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/k6y9 To find out if your current training is actually helping your fighting — or just making you tired!👊 📘 Optimal Fight Camp Blueprint available at http://heatrick.com/12-week-fight-campKEY MOMENTS
Follow along using these quick timestamps:
00:00 The Four Training Traps
00:43 Trap 1 – The Nostalgic
01:46 Trap 2 – The Grinder
02:33 Trap 3 – The Collector
03:18 Trap 4 – The Scholar
04:07 The Frustration
04:49 The Solution – Results Realist
07:20 The Mindset Shift
08:03 Layer 1: The Dunning-Kruger Effect
09:00 Layer 2: Developmental Psychology Stages
10:15 Layer 3: The Connection
11:07 Framework Summary
13:00 Watch This NextWatch this next...
▶️ Are You Still Muay Thai Training Like It's 1990? https://youtu.be/b4Q0vPmNODs🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2025/10/31/the-4-training-mistakes-that-keep-90-of-muay-thai-fighters-stuck/
🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/8fp9 You're NOT too old to start fighting! To find out if your current training is actually helping your fighting — or just making you tired!
👊 📘 Optimal Fight Camp Blueprint free download at http://heatrick.com/12-week-fight-campKEY MOMENTS
Follow along using these quick timestamps:
00:00 The Late Starter Myth
01:15 rom Zero to Competing (Ages 30-32)
02:27 Building Momentum (Ages 32-35)
05:05 Why This Worked: The Research
06:33 Rewind The Clock
07:42 Build A Robust Body That Can Take It
08:50 Beating Age Related Decline
10:18 Best Way To Train To Beat Ageing
11:29 Your Implementation Strategy
12:13 It's Not Too Late
13:24 Not All Training is Equal
14:26 What Are You Bringing With You?
15:00 Fight Quality vs Quantity
15:53 Mindset and Goal Setting
18:07 Your Personalized Action PlanWATCH THIS VIDEO NEXT:
▶️ Why Copying Saenchai Won't Make You Better https://youtu.be/dJFVVkJn0yw
🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2025/10/25/how-to-start-muay-thai-after-30-from-novice-at-32-to-uk-4-pro-at-40/
🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/l0ki
To find out if your current training is actually helping your fighting — or just making you tired!
I’ve always been prone to overzealous “Muppetry”.
My wife Deborah has an instinctive eye-roll response every time I display this habit.
Although I’ve tempered this behaviour over time, it’s still part of me.
Case in point: When I first started Muay Thai, I spent two hours in my parents’ garage throwing the same spinning head kick over and over…
Inspired by Jean-Claude Van Damme in Kickboxer, I thought I was grooving perfect technique.
That left hip clicked and crunched for four months afterward. And now, 35 years later, I’m recovering from hip resurfacing surgery in that same hip.
Coincidence? I don’t think so.
The truth is, most fighters are wasting their Muay Thai skills training sessions exactly like I did – doing more repetitions but getting worse results.
Everyone talks about “perfect practice,” but nobody explains the science of HOW to actually do it.👊 📘 Optimal Fight Camp Blueprint available at http://heatrick.com/12-week-fight-campKEY MOMENTS
Follow along using these quick timestamps:
00:00 How I Ballsed It Up – Don't Do This
01:09 SECTION 1: Learning vs Testing Skills
01:40 – Skill Acquisition vs Testing Under Fatigue
02:40 – Skill Acquisition vs Retention
03:23 SECTION 2: How to Structure Your Practice
03:53 – The Magic Number of Reps
04:30 – Why Random Practice Beats Blocked
06:10 – Engineering Better Movement Patterns
08:34 – Skill vs Targeted Effort and Fatigue
09:16 – Periodized Skill Training
10:35 SECTION 3: Making Skills Stick
11:25 – Random Practice Example
12:59 – Structured Drills vs Creative Play
14:22 – The Power of Experimenting
15:07 From Training to Fighting (Next Video Preview)
Other videos mentioned...
▶️ Why Your Muay Thai Skills Disappear When Fighting https://spotifycreators-web.app.link/e/qL2hNnUEYWb🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2025/10/17/stop-wasting-your-muay-thai-skills-training-do-this-instead/
🎯 FREE RESOURCE – https://heatrick.com/7enp
To find out if your current training is actually helping your fighting — or just making you tired!
Your genetic fighting DNA shapes how you respond to training. Learn the science behind why champion training methods might fail you, and how to find your optimal path forward.
👊 📘 Optimal Fight Camp Blueprint available at http://heatrick.com/12-week-fight-camp
KEY MOMENTS
Follow along using these quick timestamps:
00:00 Body Temperature & The Truth About "Normal"
00:49 Why Copying Champions Fails
01:16 The Scorecard: Know Your Starting Point
01:27 The Sunburn Story: Different Bodies, Different Needs
01:50 VO2 Max: Your Genetic Response to Training
02:14 The 10,000 Hour Myth Exposed
03:21 Saenchai's Secret: What Nobody Tells You
04:19 The Bungee Cord Theory of Potential
05:38 Your Real Competition (It's Not Who You Think)
07:12 The Hairline Truth: Aging & Progress
08:12 Next Steps: Your Individual Blueprint
Other videos mentioned...
▶️ Weekly Training Blueprint for Muay Thai Fighters (3 Proven Models) https://open.spotify.com/episode/3ryHweXeUcPsX1EBTMNfJZ?si=acJctKwBQEea8mgz6SDD8g
▶️ Train Like This Now or Quit Muay Thai Early (Age-Proof Your Fighting) https://open.spotify.com/episode/12eJK826GMs6992fz06W5n?si=_7UOMViTQoeR1hDWFPcASA
🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2025/10/10/dna-matters-why-muay-thai-champion-training-methods-fail-you/
In this insightful video, we take a closer look at the comments in my last video regarding Golden Era Muay Thai.
We uncovering key moments that ignite essential discussions. Join us as we explore valuable insights, question objectivity, and address credibility concerns with a touch of clarity and approachability.
🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/gqj5
To find out if your current training is actually helping your fighting — or just making you tired!
KEY MOMENTS
Follow along using these quick timestamps:
00:00 Your Comments
00:38 The Biggest Takeaway
01:11 Questionable Objectivity
01:47 Credibility Blown
02:22 Clueless Farang Influence
02:52 Skill vs S&C
03:19 Multi Sport Knowledge Base
03:46 Evidence-based, No Fluff
03:56 Mental Performance
05:27 Keep Commenting!
05:41 How Much Training Is Needed?
👉 Missed the original video? Catch up here: https://open.spotify.com/episode/5sYufomLFsZgZuECpukzdN?si=fA8UUTPEReOo4-Ck0oM6lA
Other videos mentioned...
▶️ Why Your Muay Thai Skills Disappear When Fighting https://open.spotify.com/episode/04PhHocommr60xF3EZjx7e?si=NvT2yQ-kThSemzLcfef0WQ
▶️ How Much Muay Thai Training Is Really Needed? https://open.spotify.com/episode/3QvCZg9vZmIZgnEql9z4k7?si=1P2HuwtmQZ-iFmz4Z2h4-Q
🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2025/10/03/lets-talk-about-your-golden-era-muay-thai-comments-important-discussion/
And if you enjoyed this video, hit subscribe to stay up to date with our latest Muay Thai performance tips every Friday!
🥊 🤝 We’d love to have you on the team…https://open.spotify.com/show/10OL244FWv457CQGwMbK7Y?si=iu1_XSSGRh6TZmD-b5HiLQ
We turn limited training time into maximum Muay Thai performance through intelligent, evidence-based systems designed for your specific goals and reality.
🔗 You'll find all our Muay Thai performance videos, podcasts, articles, and guides at https://heatrick.com/
Ever wondered why some fighters still swear by ‘Golden Era’ Muay Thai training—and why that mindset could actually be sabotaging your progress?
If you’re following old-school routines thinking it’s the only ‘authentic’ way, this video is going to change the way you train forever.
Now in my fifties and with 25 years coaching fighters, I’ve seen firsthand what works and what just keeps you stuck—no matter how hard you push.
The truth is the methods that built legends in the 80s and 90s aren’t enough anymore. There’s a blind spot most fighters and coaches ignore, and it’s costing them real wins right now.
Miss this, and you’ll keep spinning your wheels while others race ahead with smarter, more effective training. Let’s get into it.
KEY MOMENTS
Follow along using these quick timestamps:
00:00 Muay Thai Legends of the Golden Era
00:37 Historical Evolution
01:23 Peak Golden Era
02:38 External Training Influences
04:50 Respect the Traditional. Embrace the New
05:54 The Best Car in the Race
07:04 The Blind Spot in Traditional Training
07:38 3 Evidence-Based Components Missing from Traditional Training
09:28 Modern Muay Thai Training
11:27 Breaking the Fight Camp Cycle
14:46 The Struggle to Provide Modern Training
18:13 The Solution: A Team Approach
19:46 Get Your Muay Thai Performance Score
Further notes and resources at https://heatrick.com/2025/09/26/are-you-muay-thai-training-like-its-still-1990/
Fighter burnout is a ticking time bomb. Most don't realize it until it's too late – like me. The damage I did to my body in my teens and early 20s just caught up with me at age 52.
Yet I managed to fight professionally until 40 without issues. The secret?
I completely transformed my training approach at 25.
But those early years of "old school" training? They left their mark.
Like most young fighters, I thought:
* Every session needed to be all-out
* Pushing through pain meant I was tough
* More training always meant better results
* Recovery was for the weak
That mindset helped me survive fights... but it created hidden damage that took decades to surface.
I've identified why fighters burnout, the exact point where 'hardcore' becomes 'harmful'...
If you're pushing through pain, fighting fatigue, or feeling burned out - this video reveals why, and exactly how to fix it.
KEY MOMENTS
Follow along using these quick timestamps:
00:00 Training harder always means getting better?
00:42 Is fighter performance training healthy?
01:50 Optimal vs. Peak
03:12 Three training day categories
05:26 The big picture–your annual snapshot
07:18 Unnecessary wear and tear
09:28 How to balance training and recovery11:12 Training "Momentum"
13:43 Scoring the Acute:Chronic ratio
16:03 Three levels of overtraining
18:15 Signs of non-functional overreaching
19:11 Recovery steps
21:13 Plan for regular functional overreaching
Further notes and resources at https://heatrick.com/2025/09/19/why-fighters-burnout-and-how-to-prevent-it/
Optimal Fight Camp Blueprint available at http://heatrick.com/12-week-fight-camp
Muay Thai skills can vanish when most needed. Ever heard that fighting is 90% mental and 10% physical? Here's why that's misleading...
This common saying assumes three things:
And this oversimplification is exactly why so many fighters' Muay Thai skills disappear when it matters most.
I've spent over three decades both fighting and coaching fighters, and I've discovered there's a systematic process that makes skills actually transfer to fights.
It works for everyone, and today I'm going to show you exactly how.
🔗 Heavy Hitters: The Complete Fighter Development System https://heatrick.com/programs/heavy-hitters/
KEY MOMENTS
Follow along using these quick timestamps:
00:00 Fighting ISN'T 90% mental and 10% Physical
00:43 Muay Thai Skills Framework
01:26 Muay Thai Skills (PQ)
02:39 Muay Thai Skills (IQ)
04:45 Muay Thai Skills (EQ)
06:01 Making It All Work
🔗 Further notes and resources at https://heatrick.com/2025/09/12/why-your-muay-thai-skills-disappear-when-fighting/
🔗 The 5 Hidden Laws of Fighter Development https://youtu.be/aS_a5B7nq-E
Are you struggling to balance your day job with your Muay Thai dreams? You're not alone. Many fighters believe their career is killing their progress, but the truth is, you can learn to manage both effectively.
In this video, we'll show you how to stop letting your day job wreck your Muay Thai progress. We dive deep into the real challenges, from different types of work to the often-overlooked impact of mental fatigue.
You'll get a clear, actionable guide on how to adjust your training, manage your recovery, and build the work capacity needed to succeed both in the gym and at your job.
In this video, you'll discover:
💼 The 3 types of jobs and how each affects your training
🧠 Why mental fatigue matters as much as physical fatigue
⚖️ How to adjust your training based on your work demands
🔋 Simple ways to improve recovery while maintaining a career
💪 The truth about work capacity and training tolerance🎯 FREE MUAY THAI PERFORMANCE READINESS SCORECARD
Get your personal assessment and training roadmap: https://heatrick.com/muay-thai-strength-conditioning-scorecard-form/
KEY MOMENTS
Follow along using these quick timestamps:
00:00 Your Job Is Affecting Your Training
01:47 Fighting Is a Dual Career!
03:10 The 3 Types of Work (And How They Impact You)
03:51 The 4 Challenges/Benefits of Your Work
05:31 Understanding The Big Picture: Managing Stress
07:32 Recovery Secrets For Busy People
09:46 How To Balance Everything
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/
Today we're tackling a crucial concept in sport performance - the double-edged sword of Muay Thai specific training.
The thing is, you need enough supplemental training to build athletic qualities that show up in the ring, but not so much that you'd be better off just doing more Muay Thai instead.
I'll break this down through three excellent questions from our YouTube community that approach this challenge from different angles.
Because let's face it - if your supplemental training isn't making you better at Muay Thai, why bother?
KEY MOMENTS
Follow along using these quick timestamps:
00:00 Introduction
00:23 The Transfer of Training Problem
02:16 Advanced Techniques and Specificity
04:33 Training Quality vs Conditioning
06:54 Muay Thai Specific Training – The Bigger Picture
Further notes and resources at https://heatrick.com/2025/08/01/muay-thai-specific-training-resistance-training-qa/Search "muay thai specific" on our YouTube channel links page for this episode's show notes and further resources now!