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Heatrick Heavy Hitters – Muay Thai Performance

Heatrick Heavy Hitters – Muay Thai Performance

By Don Heatrick
Helping ambitious fighters and coaches take their game to the next level by bridging the gap between Strength and Conditioning, Performance Science, and Muay Thai
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How To Overcome The Fear Of Hitting People – Muay Thai
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
August 4, 2021
What Do Men REALLY Think of Women in Muay Thai?
Confirmed! Women are valued by Men in Muay Thai! I want to start with the huge positive before I share the negative I experienced in response to my recent podcast episode with the awesome Angela Chang on my The Science of Building Champions Podcast. Let me explain everything… Full show notes and further resources:
June 26, 2021
Fighting Father Time & Remaining a Muay Thai Badass
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 All podcast episodes are available at Subscribe and join the most informed Muay Thai performance community out there!
April 21, 2021
What's Your REAL Max Heart Rate?
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  All podcast episodes are available at Subscribe and join the most informed Muay Thai performance community out there!
March 17, 2021
2 Weeks Out – How Structure Muay Thai S&C
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: All podcast episodes are available at Subscribe and join the most informed Muay Thai performance community out there!
March 2, 2021
Starting Late – Starting Anyway – Finishing Ahead!
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: All podcast episodes are available at Subscribe and join the most informed Muay Thai performance community out there!
February 28, 2021
Adjusting Strength and Conditioning Training For Little or No Muay Thai!
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 Subscribe and join the most informed Muay Thai performance community out there!
February 9, 2021
Do I Fight Peak Even If I've No Fight Date?
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...
January 24, 2021
Hip Impingements and High Kicks?
"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 All podcast episodes are available at
January 18, 2021
Low Intensity Muay Thai Training?
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 All podcast episodes are available at
January 13, 2021
Jonathan Haggerty's Mindset, Shin Bones, & Heart Rates!
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
December 13, 2020
Elevation Training Masks, & Breathing Pure Oxygen— Proven or Playing?
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
November 18, 2020
Struggling With Motivation? UNSTOPPABLE Muay Thai Mojo!
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
October 11, 2020
Corona Efficiency – Tips for Returning to the Gym in 2020
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.
July 17, 2020
Are Muay Thai Students Getting Ahead of Their Trainers?
I’m hearing more often from fighters that are doing their best to systematically improve their athletic ability... But are finding that well-meaning trainers are sabotaging them with regular “beastings” that set them back. A knowledge gap is beginning to grow between the students and trainers/coaches. Information is increasingly available online, and students are actively researching ways of optimising their fight performance. They’re investing time in learning more about this part of the training puzzle that many coaches still aren’t. If you’re looking for some starting points, I’ve distilled key information into multiple guides on my website at… They’re there to help you not only keep up, but get ahead of the game. Feel free to dive in.
June 19, 2020
Are You Training, Practicing, or Spoiling?
Today, are you heading out predominantly for a training session, a practice session, or a spoiling session? Let me explain what I mean by these... Training - moves you forward, it’s progressive, developmental loads and drills Practicing - reinforcing existing skill, creating good habits, maintaining athletic qualities, Spoiling - excessively repeating poor form, building bad habits (either under fatigue or not), and causes overuse injury In this episode, I dig into these ideas to help you move forward, whatever your current limitations or opportunities are. Here are those links! Are You Wasting Opportunities Your Opponent Isn’t? Do This Every Session To Get Better at Muay Thai Quicker How A Novice Can Become An Expert – And Why Some Never Will Breaking Limits in Muay Thai Why Fighters SHOULDN’T Train With Resistance Bands – They’ll Ruin Your Technique! How To Instantly Improve Your Running Technique @donheatrick
April 5, 2020
How To Train After You’ve Recovered From Novel Coronavirus COVID-19
The world-wide impact of the COVID-19 virus is now being truly realised… Events are cancelled and fighters are now feeling a little aimless, not knowing how long restrictions are going to be in place. During this time of inevitable social lock-down – depending on where you are in the world, it’s either already here, or it’s coming – it’s the time to focus on the things you can control. And as a fighter there are some big things you can do to continue to move forwards, even when you’ve lost access to your Muay Thai gym and must train at home. Full video version of this episode
March 26, 2020
Breaking Limits in Muay Thai
I see many fighters consistently working on the wrong things. And this not only slows their progress to a crawl, but ultimately limits how far they can go. So in this episode, I’m going to explain how you can break limits in Muay Thai. Article Links (mentioned in this episode)... How A Novice Can Become An Expert – And Why Some Never Will Valgus Knees: Corrective Exercises If Your Knees Buckle In Programming Single Leg Exercises For Muay Thai Advanced Muay Thai Clinch Strength Heart Rate Training Myths For Fighters Optimal Fight Camp Blueprint Full episode video and text transcript at Subscribe to this channel and join the Heavy Hitters – the most informed Thai boxing performance community out there!
November 21, 2019
I won the fight, but nearly lost everything
I won what turned out to be my last fight, but was taken by ambulance to hospital immediately afterwards to spend the night under observation. Of all my fights, this one felt the most physically gruelling… my trademark strength and physical fitness had suddenly abandoned me – as if my opponent was wearing Kryptonite... Full text transcript at
June 11, 2019
What Other Exercises Should I Use With Your Optimal Fight Camp Blueprint?
I’m often asked, “What other exercises should I use with your Optimal Fight Camp Blueprint?” If you’re listening to this and you’ve not seen the free blueprint and the supporting three part video series, here's the link: Please get involved at whatever level you choose, and help me in my mission to take the sport of Muay Thai to the next level and build the next generation of complete fighters. This means helping you (or your fighters) reach the top of the sport, and one day become champions.
March 24, 2019
Astonishingly EASY (S&C) Goal Setting Logic!
Astonishingly EASY Goal Setting Logic! Video, text transcript, LINKS and more at Following the last Heavy Hitters Podcast (looking at post-fight reviewing and goal setting), this video explains my logic for selecting what your next Muay Thai S&C goals should be! And it's simpler than you think!!
September 30, 2018
15 Winning Questions To Ask Yourself After Every Fight (So You Never Lose)
It maybe a bit of cliché in the fight game that either you win a fight or you learn… but that doesn’t mean it’s not true! However, you can seriously increase your rate of learning (even if you won the fight) if you follow up by reflecting on the answers to certain questions. And in this episode, I’ll share with you the 15 winning questions to ask yourself after every fight (win or lose) so you never lose! Full text transcript and links at
September 14, 2018
Reflecting on Muay Thai S&C After Speaking to Dr Yessis
Recently I spoke to legendary sports scientist, educator, and S&C coach Dr Yessis on Lawrence Kenshin's podcast... And ahead of that going live, here are my reflections on Muay Thai S&C as a result of that chat! Full text transcript and more at
September 1, 2018
You DON'T Need More Training Time!
Are you struggling to fit all the training you want into the week? Well you’re not alone! And in this episode let’s dig into why you don’t need MORE training time! Video transcript page with all the links!
August 17, 2018
The 5 Exercise Categories in a Resistance Training Session
"Heavy Hitter", Bob Wansink audio messaged me some great questions regarding speed and power training via, and this Heavy Hitters Podcast is a direct reply. In this episode, I share the 5 exercise categories I use in every resistance training session that I program. Full webpage with text transcript and extra links at
August 3, 2018
My Own Funeral?
My OWN funeral? And I seem pleased about it?? "Once the fear of regret is greater than the fear of failure, then you can really start living."
July 20, 2018
Muay Thai... Strength First!
Muay Thai strength training is a recurring question, so let’s take the opportunity to clear things up a little. We’ll look at how to build strength in the first place, and how fighters can get stronger when strength gains dry up! Text transcript with further links:
July 6, 2018
How to make it BIG in Muay Thai!
Many Thai boxers that dream of making it big in Muay Thai, but in reality not many will. And not because they aren’t physically capable of doing so, but simply because they lack the motivation or the process to do so! Full text transcript at
June 22, 2018
Muay Thai Balance Drills and Exercises
There are many reasons why a fighter can struggle to maintain balance, with the most obvious being poor Muay Thai technique… but let’s look at this with a more complete understanding of the individual fighter... Supporting page with further links to topics mentioned in the podcast:
June 8, 2018
Discussing Carbs For Fighters
Carbs For Fighters 1-Page reference sheet: My last podcast, discussing the Keto diet for fighters, proved really popular. And I hadn’t intended to, but it looks like you all wanted a follow up… "if I recommend that carbs are important to a fighters performance, what type, how much and when, etc.. etc…" So in today’s podcast, here are my thoughts on Carbs For Fighters!
May 26, 2018
Discussing Keto (Diet) For Fighters
I shared a post on our facebook page of Joe Rogan’s podcast with Dr Andy Gaplin discussing the keto diet, and I commented, “As a combat athlete, your primary fuel source will always be carbs – nothing else releases energy fast enough!” Now there are a ton of opinions on this! And I thought in this first dedicated podcast, I’d explain why, with my current level of understanding, I believe this.
May 12, 2018