Heatrick Heavy Hitters – Muay Thai Performance

🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/6j9uFind the gaps in your athletic engine, your training structure, and your implementation capability and get a clear roadmap to close them.KEY MOMENTSFollow along using these quick timestamps:00:00 The Conditioning That Caps Your Engine00:17 Your Three Fuel Pumps, Not One Tank01:38 How Lactic Work Blunts Your Aerobic Base02:54 Lorenzo: KO Artist, 3-out-of-10 Aerobic Base06:04 Test, Don't Guess: Two Numbers That Diagnose Your Engine08:48 The 14-Week Fix: 92% Not Lactic10:19 Why Easy Work Builds a Faster Engine👉 Watch this next: https://youtu.be/jXc1VwX0zWo🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2026/06/26/why-you-gas-out-in-muay-thai-and-how-to-fix-it/

🎯 FREE WEEKLY WIN STRATEGY PDF... https://heatrick.com/g9dzTwo pages. One instruction sheet. One 48-week tracking grid. Free.KEY MOMENTSFollow along using these quick timestamps:00:00 The Missed Session Myth00:23 Why One Miss Doesn't Matter01:19 The What-The-Hell Effect02:22 The Identity Trap04:02 The Injury Test05:40 The Weekly Win System08:23 Red, Amber, Green Weeks & Months08:52 The Triple Block Goal👉 Watch this next:3 Training Schedules for Fighters That Actually Work https://youtu.be/7vJOKW5OA6QAlso mentioned:How to Structure Strength Training for Muay Thai (Speed, Power, Strength) https://youtu.be/yrF8y5CCjzo🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2026/06/13/habit-formation-for-fighters-why-training-streaks-collapse/

🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/tw7vFind your weak links, discover how to strengthen them.KEY MOMENTSFollow along using these quick timestamps:00:00 The Imbalance Breaking Fighters00:15 Why Muay Thai Creates Imbalances00:35 Most Fighters Get S&C Backwards01:03 Perfect Symmetry?01:15 Stage 1: The Reactive Fighter01:59 Stage 2: The Maintenance Fighter02:41 Stage 3: The Engineered Fighter03:29 Which Stage Are You Really In?03:57 Fixing the Reactive Fighter04:41 Fixing the Maintenance Fighter05:16 Advanced Prehab for Fighters👉 WATCH THIS NEXT: How to Structure Strength Training for Muay Thai (Speed, Power, Strength) https://youtu.be/yrF8y5CCjzo🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/

🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/28kgSpot where your training is leaking results, get solutions to plug those gaps… and help shape future episodes on this channel.KEY MOMENTSFollow along using these quick timestamps:00:00 Why Watching Fights Doesn’t Light Me Up00:27 I Realised I’ve Been Chasing Flow All Along01:02 From Climbing Trees to Finding Muay Thai02:21 Why Muay Thai Felt Like Flow on Tap03:08 Why Watching Can’t Replace Doing04:47 Borrowed Flow vs Becoming Changed by Training👉 WATCH THIS NEXT: Why Your Muay Thai Skills Disappear When Fighting https://youtu.be/h50M0AjHNtg🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2026/05/15/muay-thai-flow-state-why-i-train-not-just-watch/

🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/dag6To find out if your current training has gaps, and how to fix them!KEY MOMENTSFollow along using these quick timestamps:00:00 Training Like Before Kids Is Destroying You00:41 The Wrong Comparison Killing Your Progress01:38 The 3-Level Training Model02:20 Why This Specific Combination Works03:33 Real Results: Daan & Jonathan's Stories04:03 Your Flexible Weekly Training Template05:34 When Life Goes Wrong: Auto-Adjustments07:34 Can You Still Compete? (The Bangkok Answer)09:32 Stay in the Game (Your Next Step)👉 Watch this next: https://youtu.be/I7f_wCVebHA🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2026/05/01/muay-thai-parents-the-95-5-rule-for-real-progress/

🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/nxeqFind your weak links and discover how to strengthen them. KEY MOMENTSFollow along using these quick timestamps:00:00 Injury Wasn't Random — It Was Built00:17 Why Fighters Stay Stuck in the Injury Cycle00:52 It’s Not Age or Bad Luck — It’s Load Mismatch01:25 Mismatch #1: Overuse Sneaks Up Slowly02:51 Mismatch #2: Training Spikes Break You Fast03:35 The Hidden Trap: Everything vs Neglect04:12 Two Muay Thai Mistakes That Worsen Both04:37 Fix #1: Build a Smarter Training System05:37 Fix #2: Build Local Strength Where You Break06:05 Fix #3: Stop Training Hard Every Session06:28 Muay Thai Timebomb #1: Pad Holding Damage07:14 Muay Thai Timebomb #2: Thailand Camp Injuries07:37 Pain Isn’t Always Damage — But It Is Data08:03 Audit Your System + Break the Cycle08:14 Scorecard + Next Step Training Plan👉 Watch this next: https://youtu.be/_UWXNzWnHok🎙️ 📝 This episode's show notes and further resources athttps://heatrick.com/2026/04/17/stop-the-injury-cycle-overuse-vs-training-spikes-in-muay-thai/

🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/hljwTo find out if your current training is actually helping your fighting — or just making you tired!KEY MOMENTSFollow along using these quick timestamps:00:00 Why Your Training Timing Is Wrong00:29 The Time-Split Protocol — In 10 mins00:45 You Feel Weak in the Morning01:16 The “Morning Nadir” Problem02:07 How Your Body’s Clock Affects Performance02:32 The Backwards Training Mistake04:24 The Time-Split Protocol (What to Do)06:46 How to Peak for Fight Time07:27 Strength, Injury Risk & Real-Life Performance08:15 Why This Works (Coaching Proof)08:49 Structure Your Week Properly👉 Watch this next: https://youtu.be/7vJOKW5OA6Q🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2026/04/04/muay-thai-fighters-your-evening-training-is-making-your-mornings-worse/

🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/01ufFind the gaps in your athletic engine, your training structure, and your implementation capability — and get a clear roadmap to close them.KEY MOMENTSFollow along using these quick timestamps:00:00 Why Progress Stops (Not Motivation)01:15 The “Train More” Trap01:46 Why Your Body Stops Adapting03:38 When Elite Fighters Still Plateau04:56 Your Coach Isn’t the Problem07:52 The Missing Signal Explained09:33 The Reframe That Changes Everything10:07 What To Do Next (Fix the Gap)👉 Watch this next: https://youtu.be/ZKzb9endv0Q🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2026/03/27/muay-thai-training-plateau-why-more-training-stops-working/

🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/0kocTo find out how your athletic engine stands, and what's at risk in your training.KEY MOMENTSFollow along using these quick timestamps:00:00 Why It Feels Harder (And It's Not Age)01:03 Does This Sound Familiar?01:44 The Problem With Blaming Age02:23 The Identity Shift Nobody Talks About04:16 The Decline Your Body Never Warns You About05:08 Stop Asking the Wrong Question06:21 It's Not More Rounds, More Running, More Volume07:05 What to Watch Next (And Why It Matters)👉 Watch this next: https://youtu.be/rzsGygakAc0🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2026/03/20/muay-thai-after-30-why-it-gets-harder/And if you enjoyed this video, hit subscribe to stay up to date with our latest Muay Thai performance tips every Friday!

🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/kl4tTo find out if your current training is actually helping your fighting — or just making you tired!KEY MOMENTSFollow along using these quick timestamps:00:00 Why Western Fighters Plateau00:42 The Garage Bag Experiment01:29 The 3 Environments of Skill02:04 The Repetition Problem02:57 The Missing Layer in Western Training04:18 The Skill Development Feedback Loop05:17 Find Your Performance Ceiling05:37 Watch This Next: The Black Box Protocol👉 What this next: Why Fighters Waste Their Mistakes https://youtu.be/ZfaTGzLdtZo🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2026/03/13/why-most-western-muay-thai-fighters-plateau/

🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/gp0h To find your gaps before your next mistake reveals it for you!KEY MOMENTSFollow along using these quick timestamps:00:00 Why Fighters Should Study Failure00:39 The Training Data You're Ignoring01:05 The 20% That Actually Improves You01:35 Why Your Brain Avoids the Gap03:23 The Trap Almost Everyone Falls Into03:52 The Black Box Protocol for Fighters04:55 Step 1: Bank the Mistake05:19 Step 2: Pull the Black Box06:08 Step 3: Train the Gap06:36 The Cost of Ignoring Failure07:57 Find Your Ceiling Faster👉 Watch this next: Breaking Limits in Muay Thai https://youtu.be/HeJ6ncXUoEQ🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2026/03/06/better-muay-thai-most-fighters-waste-their-mistakes/And if you enjoyed this video, hit subscribe to stay up to date with our latest Muay Thai performance tips every Friday!

🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/j85rTo find out if your current training is actually helping your fighting — or just making you tired!KEY MOMENTSFollow along using these quick timestamps:00:00 Why Warm-Up Advice Gets It Wrong00:52 The RPE Cost You're Not Counting01:44 Why Explosive & HIIT Feel Different02:47 The Dual Purpose Warm-Up Protocol03:20 Phase 1: The 10-Minute Engine04:48 Phase 2: Choose Your Recovery Track06:39 The Zone 2 Exception (Do Less)👉 Watch this next: Why Chasing the Burn Is Destroying Your Fight Cardio https://youtu.be/yq3aGg3atc0🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2026/02/27/warm-ups-for-workouts-one-protocol-for-every-cardio-session/

🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/l5m9To find out if your current training is actually helping your fighting — or just making you tired!KEY MOMENTSFollow along using these quick timestamps:00:00 The Warm-Up Mistake Costing You Reps00:22 What the 2025 Research Actually Shows01:51 The Minimum Viable Warm-Up Protocol02:19 How Hard Should Warm-Up Sets Feel?03:08 When to Adjust (High Intensity & 9+ Reps)04:57 Training Into Your 60s: Longevity Considerations👉 Watch this next: https://youtu.be/yrF8y5CCjzo🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2026/02/20/warm-up-sets-the-minimum-viable-protocol-for-fighters/

🚀 Get the whole system. Learn more about Heavy Hitters here: https://heatrick.com/join_heavy_hitters🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/fhzdTo find out if your current training is actually helping your fighting — or just making you tired!KEY MOMENTSFollow along using these quick timestamps:00:00 Reality Meets Theory00:41 Testing That Actually Matters02:55 Measuring Horizontal Power—Accurately06:28 The 80/20 Session That Works09:49 Training Around Injury14:56 No Gear? No Problem19:03 System vs PDF vs AI👉 Missed the other videos in the "Fighter Progression 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/2026/02/13/muay-thai-strength-and-conditioning-coach-real-world-problem-solving/

🚀 Get the whole system. Learn more about Heavy Hitters here: https://heatrick.com/heavy_hittersKEY MOMENTSFollow along using these quick timestamps:00:00 The Complete Muay Thai Training System00:21 The Journey So Far01:47 The Knowing-Doing Gap03:31 The Bridge Between Theory and Results04:21 What's Inside Heavy Hitters07:29 Two Options08:56 The Guarantee10:36 The Decision👉 Missed the other videos in the "Fighter Progression Series"? Catch up here: https://www.youtube.com/playlist?list=PLi53KczxEDu6zKqKPZDPIqVltqe1drOXQWatch this next...🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2026/02/06/the-complete-muay-thai-training-system/

🚀 Get the whole system. Learn more about Heavy Hitters here: https://heatrick.com/ej9w🎯 FREE RESOURCE – Muay Thai Performance Scorecard: https://heatrick.com/eo8tKEY MOMENTSFollow along using these quick timestamps:00:00 The Strength Training Mistake Killing Your Speed01:03 Train For Velocity: Lightest to Heaviest02:08 Movement Prep: R.A.M.P. Your Body03:35 Speed Work: Max Velocity When Fresh05:06 Power Work: Velocity Under Load06:23 Strength Work: Patterns, Not Just Muscles08:26 Putting It All Together: The Complete Session09:28 How to Execute This in Your Training👉 Missed the other videos in the "Fighter Progression 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

🚀 Get the whole system. Learn more about Heavy Hitters here: https://heatrick.com/b1ms🎯 FREE RESOURCE – Muay Thai Performance Scorecard: https://heatrick.com/tr65KEY MOMENTSFollow along using these quick timestamps:00:00 Solving Your Training Puzzle in 10 Minutes01:02 Muay Thai, Strength, & Cardio: What Belongs?02:02 3 Fighter Schedules: Essential, Performance, Fight Physique02:33 Model 1: The Essential Schedule03:44 Model 2: The Performance Schedule04:40 Model 3: The Fight Physique Schedule06:00 Your 7-Step Plan to Build a REAL Training Week09:20 Next Session Structure (Done for You System)👉 Missed the other videos in the "Fighter Progression Series"? Catch up here: https://www.youtube.com/playlist?list=PLi53KczxEDu6zKqKPZDPIqVltqe1drOXQWatch 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/2026/01/23/muay-thai-training-schedule-3-models/

🚀 Get the whole system. Learn more about Heavy Hitters here: https://heatrick.com/80h0KEY MOMENTSFollow along using these quick timestamps:00:00 The 12-Week Trap Most Fighters Fall Into00:41 Why You're Lost After Every Training Block01:50 The Non-Competitor's Annual Blueprint03:01 Your 2-Week Testing Window (The "Fight" You're Missing)04:20 How to Stack 3 Cycles Per Year05:06 When Life Wrecks Your Plan (Return Protocols)05:34 I Trained for a Fight Using Rocks on a Beach06:54 When Life Wrecks Your Plan07:48 Why Not Every Fight Deserves Peak Prep08:27 The 3-Tier Fight Priority System09:27 Why Peak Blocks Are High Risk10:01 Adjusting Your Cycle for Fight Dates10:59 Optimal vs Peak: The Difference That Matters11:46 The 5 Principles That Make This Work12:55 What's Next: Structuring Your Week👉 Missed the other videos in the "Fighter Progression Series"? Catch up here: https://www.youtube.com/playlist?list=PLi53KczxEDu6zKqKPZDPIqVltqe1drOXQWatch 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/2026/01/19/52-week-training-plan-for-fighters/

🚀 Get the whole system. Learn more about Heavy Hitters here: https://heatrick.com/vzpy📊 Free Muay Thai Performance Scorecard.Take the 5-minute assessment to find your weak links. 👉 Get Your Scorecard: https://heatrick.com/pip5KEY MOMENTSFollow along using these quick timestamps:00:00 Why the Burn Is Shrinking Your Engine00:26 The 43% Truth About Muay Thai Energy01:44 The Sinking Boat Analogy02:53 Reservoir vs Floodgates: Building Your Heart04:05 Fighter A vs Fighter B: Who Wins?05:18 The 4-Stage Conditioning System👉 Missed the other videos in the "Fighter Progression Series"? Catch up here: https://www.youtube.com/playlist?list=PLi53KczxEDu6zKqKPZDPIqVltqe1drOXQWatch 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/2026/01/10/muay-thai-fitness-why-the-burn-destroys-your-cardio/

🚀 Get the whole system. Learn more about Heavy Hitters here: https://heatrick.com/bgd2KEY MOMENTSFollow along using these quick timestamps:00:00 Most Fighters Train Backwards00:15 The Golden Rule You're Missing00:37 Why "Train for What You Want" Fails01:12 The Optimal Training Cycle Explained01:28 Stage 1: Cannon From a Canoe02:05 Stage 2: Building Your Engine02:34 Stage 3: When Power Takes Over03:00 Stage 4: Fight Night Readiness03:27 Why 8-Week Programs Always Fail👉 Missed the other videos in the "Fighter Progression Series"? Catch up here: https://www.youtube.com/playlist?list=PLi53KczxEDu6zKqKPZDPIqVltqe1drOXQWatch 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/qsziKEY MOMENTSFollow along using these quick timestamps:00:00 Why Going Hard Guarantees You'll Quit00:52 The January Pattern (Week by Week)01:54 The Latent Period: Your Crash Is Already Scheduled02:26 Restarter vs. Optimizer: Both Face the Same Trap03:46 Why Training Everything at Once Backfires04:53 Fatigue Is Not Progress06:22 Breaking the Habit Loop Before It Forms08:15 What Actually Works (Frequency Over Intensity)👉 Missed the other videos in the "Fighter Progression Series? Catch up here: https://www.youtube.com/playlist?list=PLi53KczxEDu6zKqKPZDPIqVltqe1drOXQWatch 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/exf4To find and balance out wherever you're stuck!👊 📘 Optimal Fight Camp Blueprint available at http://heatrick.com/12-week-fight-campKEY MOMENTSFollow along using these quick timestamps:00:00 4 Traps Keeping You Stuck00:29 The Optimal Performance Pyramid01:15 Trap 1: The Overpowered Trap02:32 Trap 2: The Underpowered Trap03:44 Trap 3: The Prior Athlete Trap04:47 Trap 4: The Program Hopper Trap05:57 Why Fighters Stay Stuck for Years06:42 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/zh1nYou 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 MOMENTSFollow along using these quick timestamps:00:00 Why Your Progress Keeps Disappearing00:59 The Interference Effect Explained03:18 The Science: Why Your Body Works Against You04:52 Why You Can't Feel It Happening05:47 Case Study: Daan's 11% Improvement07:30 Free Assessment + What's Next3 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 #DonHeatrickWATCH 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/6q6oTo find out if your current training has gaps, and how to fix them!KEY MOMENTSFollow along using these quick timestamps:00:00 The Gap You Can't Feel00:57 What Traditional Thai Training Actually Is01:40 Why It Works in Thailand (But Not for You)03:01 What the Research Says You Need After 3003:19 Finding 1: You Keep the Muscle But Can't Use It03:40 Finding 2: The Invisible Thief04:02 Finding 3: Fast-Twitch Fibers Disappear First04:28 Finding 4: Your Brain Can't Access Your Muscle04:48 "But Power Is the Last to Go..."05:47 The Authenticity Trap06:06 What You're Losing Without Realizing07:17 What Actually Works08:09 Why Most Fighters Mess This Up08:54 The Results Realist ApproachWATCH 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-campKEY MOMENTSFollow along using these quick timestamps:00:00 The Training Problem After 3000:28 Why Explosive Power Matters Most02:00 The 15-Minute Protocol02:16 Exercise 1: Box Jumps or Pogos02:36 Exercise 2: Med Ball Slams02:56 Exercise 3: Incline Chest Press03:14 Exercise 4: Split Squat Jumps03:27 Exercise 5: Staggered RDL03:43 Exercise 6: Chin-ups03:59 The 6 Exercise Structure04:45 Loading & Safety Guidelines06:34 Integration with Muay Thai Training08:13 Scaling & Progression Options09:35 Your Next Steps👉 Missed the Part 1 and Part 2 videos? Catch up here: https://www.youtube.com/playlist?list=PLi53KczxEDu5WOn83d0MN2zVvb4bBZOEFWatch 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/lnmeTo 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 MOMENTSFollow along using these quick timestamps:00:00 The Shocking Research Discovery00:35 The Single-Mode Trap Explained01:13 Master Athletes vs Young Controls01:56 The Power vs Cardio Timeline03:38 The 4-Month Power Loss Crisis04:34 Why Traditional Gyms Miss This05:49 The Solution Framework07:49 Next Week's 15-Minute Protocol08:31 Watch This Video Next🎥 Nong-O S&C footage: https://www.youtube.com/@fightlore👉 Missed the first video? Catch up here: https://youtu.be/rzsGygakAc0Watch 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 MOMENTSFollow along using these quick timestamps:00:00 Introduction01:09 The Research That Changes Everything02:43 The Age Advantage Most Fighters Miss04:14 The Science Behind Age-Defying Performance06:02 The “Build It To Shield It” Principle07:22 The Hidden Inflammation Factor09:31 The Genetic Ceiling Reality11:15 Muay Thai Performance Assessment11:53 ConclusionWatch 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-campKEY MOMENTSFollow along using these quick timestamps:00:00 Introduction00:49 Point 101:41 Point 202:40 Point 303:22 Point 405:04 Point 506:44 Point 608:58 Point 710:46 Point 811:22 How To Plug Your Gaps11:57 Watch This NextWatch 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 MOMENTSFollow along using these quick timestamps:00:00 The Four Training Traps00:43 Trap 1 – The Nostalgic01:46 Trap 2 – The Grinder02:33 Trap 3 – The Collector03:18 Trap 4 – The Scholar04:07 The Frustration04:49 The Solution – Results Realist07:20 The Mindset Shift08:03 Layer 1: The Dunning-Kruger Effect09:00 Layer 2: Developmental Psychology Stages10:15 Layer 3: The Connection11:07 Framework Summary13:00 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 MOMENTSFollow along using these quick timestamps:00:00 The Late Starter Myth01:15 rom Zero to Competing (Ages 30-32)02:27 Building Momentum (Ages 32-35)05:05 Why This Worked: The Research06:33 Rewind The Clock07:42 Build A Robust Body That Can Take It08:50 Beating Age Related Decline10:18 Best Way To Train To Beat Ageing11:29 Your Implementation Strategy12:13 It's Not Too Late13:24 Not All Training is Equal14:26 What Are You Bringing With You?15:00 Fight Quality vs Quantity15:53 Mindset and Goal Setting18:07 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/l0kiTo 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 MOMENTSFollow along using these quick timestamps:00:00 How I Ballsed It Up – Don't Do This01:09 SECTION 1: Learning vs Testing Skills01:40 – Skill Acquisition vs Testing Under Fatigue02:40 – Skill Acquisition vs Retention03:23 SECTION 2: How to Structure Your Practice03:53 – The Magic Number of Reps04:30 – Why Random Practice Beats Blocked06:10 – Engineering Better Movement Patterns08:34 – Skill vs Targeted Effort and Fatigue09:16 – Periodized Skill Training10:35 SECTION 3: Making Skills Stick11:25 – Random Practice Example12:59 – Structured Drills vs Creative Play14:22 – The Power of Experimenting15:07 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/7enpTo 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-campKEY MOMENTSFollow along using these quick timestamps:00:00 Body Temperature & The Truth About "Normal"00:49 Why Copying Champions Fails01:16 The Scorecard: Know Your Starting Point01:27 The Sunburn Story: Different Bodies, Different Needs01:50 VO2 Max: Your Genetic Response to Training02:14 The 10,000 Hour Myth Exposed03:21 Saenchai's Secret: What Nobody Tells You04:19 The Bungee Cord Theory of Potential05:38 Your Real Competition (It's Not Who You Think)07:12 The Hairline Truth: Aging & Progress08:12 Next Steps: Your Individual BlueprintOther 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/gqj5To find out if your current training is actually helping your fighting — or just making you tired!KEY MOMENTSFollow along using these quick timestamps:00:00 Your Comments00:38 The Biggest Takeaway01:11 Questionable Objectivity01:47 Credibility Blown02:22 Clueless Farang Influence02:52 Skill vs S&C03:19 Multi Sport Knowledge Base03:46 Evidence-based, No Fluff03:56 Mental Performance05:27 Keep Commenting!05:41 How Much Training Is Needed?👉 Missed the original video? Catch up here: https://open.spotify.com/episode/5sYufomLFsZgZuECpukzdN?si=fA8UUTPEReOo4-Ck0oM6lAOther 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-b5HiLQWe 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 MOMENTSFollow along using these quick timestamps:00:00 Muay Thai Legends of the Golden Era00:37 Historical Evolution01:23 Peak Golden Era02:38 External Training Influences04:50 Respect the Traditional. Embrace the New05:54 The Best Car in the Race07:04 The Blind Spot in Traditional Training07:38 3 Evidence-Based Components Missing from Traditional Training09:28 Modern Muay Thai Training11:27 Breaking the Fight Camp Cycle14:46 The Struggle to Provide Modern Training18:13 The Solution: A Team Approach19:46 Get Your Muay Thai Performance ScoreFurther 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 weakThat 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 MOMENTSFollow along using these quick timestamps:00:00 Training harder always means getting better?00:42 Is fighter performance training healthy?01:50 Optimal vs. Peak03:12 Three training day categories05:26 The big picture–your annual snapshot07:18 Unnecessary wear and tear09:28 How to balance training and recovery11:12 Training "Momentum"13:43 Scoring the Acute:Chronic ratio16:03 Three levels of overtraining18:15 Signs of non-functional overreaching19:11 Recovery steps 21:13 Plan for regular functional overreachingFurther 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:That you already have enough 'physical' to be in the game,That it's fight time not training time,That mental and physical aspects work independently. They don't.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 MOMENTSFollow along using these quick timestamps:00:00 Fighting ISN'T 90% mental and 10% Physical00:43 Muay Thai Skills Framework01:26 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 SCORECARDGet your personal assessment and training roadmap: https://heatrick.com/muay-thai-strength-conditioning-scorecard-form/KEY MOMENTSFollow along using these quick timestamps:00:00 Your Job Is Affecting Your Training01:47 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 Work05:31 Understanding The Big Picture: Managing Stress07:32 Recovery Secrets For Busy People09:46 How To Balance Everything

Weekly Schedule for Muay Thai: Stop Wasting Training TimeMost 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 planWe’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 MOMENTSFollow along using these quick timestamps:00:00 Introduction00:44 Muay Thai: Upping the Game01:35 80/20 Your Muay Thai Training02:08 The Performance "Buckets" In Your Training Plan03:34 The Three Session Types04:21 The Three Schedule Models (How Many Sessions Per Week)07:00 Training In Thailand07:40 Review07:57 Don't Cancel Out Your Gains08:56 Why Use a Checklist of 8 Sports Science Best Practices?09:31 Best Practice 110:01 Best Practice 211:21 Best Practice 311:53 Best Practice 412:22 Best Practice 512:43 Best Practice 613:26 Best Practice 713:44 Best Practice 814:01 Time Block Sessions15:27 7-Steps To Build Your Weekly Plan17:15 Testing Your Optimal Plan17:43 An Optimal Training Plan Is Flexible!MENTIONED LINKS...Without Burnout or Blowout – Planning Long Term Fight Performance Training: https://youtu.be/_KP_tzNG-twBreaking Limits in Muay Thai: https://youtu.be/HeJ6ncXUoEQStrength & 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 MOMENTSFollow along using these quick timestamps:00:00 Introduction00:23 The Transfer of Training Problem02:16 Advanced Techniques and Specificity04:33 Training Quality vs Conditioning06:54 Muay Thai Specific Training – The Bigger PictureFurther 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!

There’s a secret military strategy that can transform your fighting IQ. The OODA Loop is a tactical framework that can give you a serious edge in the ring.The OODA Loop was developed by a U.S. Air Force strategist, and it’s ideal for Muay Thai.Strategic Application...Many fighters fail here – especially in aggressive exchanges. They skip the crucial observation phase and turn it into a head-to-head slugfest.KEY MOMENTSFollow along using these quick timestamps:00:00 OODA Loop - military strategy00:22 1. Observe00:50 2. Orient01:13 3. Decide01:24 4. Act01:42 Strategic Application02:16 Scoring Perspective03:51 Energy ManagementFurther notes and resources at https://heatrick.com/2025/07/25/ooda-loop-for-muay-thai-strategy/

Ever felt supremely fit but wondered, “Why do I gas out in a fight?”I recently had a coaching call with a fighter who experienced exactly this. Despite being in the best shape of his life, he found himself exhausted after just three rounds.It wasn’t his fitness level – it was his fight strategy and work-rest ratios.Many fighters make three common mistakes:Work too long without adequate restRest too long and lose momentumOr (most commonly) have no strategic approach to their output at allKEY MOMENTSFollow along using these quick timestamps:00:00 How Many Rounds? It Matters!00:24 Muay Thai Time Motion Analysis01:10 What Happened In This Fight?01:58 You Can't Beat Human Biology!02:14 Work:Rest OutliersFurther notes and resources at https://heatrick.com/2025/07/18/why-do-i-gas-out-in-a-fight-when-im-fit/

One of my fighters found themselves up to their neck in a brutal training schedule...Three killer training days stacked back-to-back!This isn't what you'd draw up in a perfect world. With Muay Thai training, you must work with what you've got.Muay Thai gym schedules are what they are - you train when the classes run.And let's talk about training partners - they can change everything about your session.A partner's experience level, size, or whether they're preparing for a fight can turn what you planned as an easy technical session into a full-on war.Your total workload combines both your life outside the Muay Thai gym and your training inside it.It's not just about managing your training, it's about managing your entire stress load–work, family, commuting–it all counts!In this episode, I break down how to handle these challenging schedules.KEY MOMENTSFollow along using these quick timestamps:00:00 Adapting To Training Schedules00:11 Managing High-Intensity Training Weeks00:24 Working With Fixed Training Days00:41 Balancing Training Intensity00:51 Understanding Training Load Cycles01:03 Adjusting Training Variables01:27 Optimizing Recovery StrategiesFurther notes and resources at https://heatrick.com/2025/06/20/surviving-a-brutal-training-schedule/🔍 Search "brutal" on our YouTube channel links page for this episode's show notes and further resources now!

This week, I received an interesting question from Orson in Thailand about using HRV as a fighter.After coaching fighters and analyzing performance data for over 15 years, I'll share something counterintuitive:Some of your best training sessions might happen on days when your HRV scores suggest otherwise.Here's what the research and practical experience shows:Recovery Scores Are Signals, Not Stop Signs* Low HRV indicates an increased stress load* High HRV suggests parasympathetic dominance* Neither absolutely dictates training intensityKEY MOMENTSFollow along using these quick timestamps:00:00 HRV Monitoring For Fighters00:12 Understanding Different HRV Systems00:59 Low HRV Scores: Why You Can Still Train Hard01:20 The Four-Week Training Cycle Explained01:59 Balancing Data With How You Feel02:27 High-Intensity Weeks: Managing The Red Flags02:53 Stop Micromanaging Your HRV Scores03:19 The Bigger Picture: Beyond Daily Readings04:02 When Multiple Red Flags Really Matter04:21 Making Smart Training AdjustmentsFurther notes and resources at https://heatrick.com/2025/06/13/when-to-ignore-your-hrv-score-and-why/

Plyometrics and weight training. Let's clear up this confusion!In Muay Thai, fighters often treat "strength AND conditioning" as one thing. But these are two distinct components: "strength" OR "conditioning."Let’s break this down...STRENGTH Training includes:• Weight room-based resistance work• Plyometric and med ball drills• Explosive power training• Traditional strength exercisesCONDITIONING is different:• Cardio work• Energy system development• Stamina building• Recovery capacityThey're separate beasts with different purposes. And here's where people get tripped up...KEY MOMENTSFollow along using these quick timestamps:00:00 Weight Training Includes Plyometrics?00:12 Strength AND Conditioning... 00:48 Train Plyometrics Separately?02:06 Weight Training Twice a Week?02:51 Training in Thailand?Further notes and resources at https://heatrick.com/2025/06/06/muay-thai-plyometrics-and-resistance-training-confused/

You know what’s fascinating about asking world champions for their best advice for Muay Thai?They see through the noise and cut to the chase.You may expect a ONE Championship double champ like Regian Eersel to talk about secret training methods or advanced fighting tactics.Instead, he shared something simpler – and far more powerful.One of the most dangerous strikers on the planet, standing there telling me his biggest regret wasn't about training harder or learning more techniques...It was about being too damn stubborn to listen to his coaches.“I was really hard-headed, I didn't listen at all,” he told me. When his trainers told him to punch more in sparring, he'd think, “Nah, I don't like doing the punch now. I'm gonna kick more.”Sound familiar?KEY MOMENTSFollow along using these quick timestamps:00:00 Regretting Not Listening More!00:10 Young & Hard-Headed00:28 Coaches Saw It Coming00:49 Having Eyes On Your Sparring01:21 Exploiting a 3rd Person PerspectiveFurther notes and resources at https://heatrick.com/2025/05/30/regian-eersel-didnt-listen-to-best-advice/

“How strong do I need to be for Muay Thai — and am I strong enough?”“Why do I still gas out in sparring, even though my cardio seems solid?”These were the exact questions an experienced fighter threw at me during a recent coaching call.Many fighters share these frustrations, and it’s puzzling.One size doesn’t fit all, and I don’t like guessing or offering vague solutions!But the good news? I didn’t have to guess.I pulled up his performance testing results and pinpointed exactly where his training should focus.I believe you’ll find these insights helpful as well.KEY MOMENTSFollow along using these quick timestamps:00:00 Introduction00:40 How Strong Is Strong Enough for Muay Thai?01:33 Turn That Strength Into Power You Can Use02:04 If You’re Strong Enough—Stop Chasing Bigger Deadlifts02:27 The Real Reason You’re Gassing Out in Sparring02:46 If Your Foundation Is Solid—Now It’s Time to EvolveFurther notes and resources at https://heatrick.com/2025/05/23/how-strong-is-strong-enough-for-muay-thai-and-why-youre-still-gassing-in-sparring/

In Muay Thai, you must dig deep, but do you know when to push your limits, and when to ease off to level up?Are you the “More!” type… or the “Too Much!” type?Over the years—training myself and coaching fighters around the world—I’ve spotted a pattern.We all live on a sliding scale when it comes to challenge.And that scale moves.Push the edge regularly, and your capacity rises.But let it slide for too long? It drops. Fast.What challenged you six months ago might not touch the sides today.Or worse—what used to be easy now feels hard again, because you’ve unknowingly slid backward.You’re always moving on the scale.The question is: which direction?KEY MOMENTSFollow along using these quick timestamps:00:00 Go Hard or Go Home?00:38 The Challenge Level – Sliding Scale01:04 Are You the “More!” Type… or the “Too Much!” Type?01:16 Train Hard… But Redefine What “Hard” Actually Means01:51 So… Where Are You On the Continuum?02:13 Be Brutally Honest02:28 Further Videos...Further notes and resources at https://heatrick.com/2025/05/16/dig-deep-but-know-your-edge-understand-the-moving-scale/You'll find the "How Much Muay Thai Training Do You Really Need?" episode here: https://youtu.be/7a0s6qW5m6w

Most fighters believe that every session, they must train harder to win. You don’t. Both older and younger fighters alike should take three steps forward, then one step back. Rinse and repeat for infinity!I was on a call recently with a fighter in his 30s — still sharp, still winning, still putting in the work.He asked me something I’ve heard before:“Can I keep progressing the weights each week, or do I need deload weeks?”Fair question.Especially if your lifts are still improving and nothing feels broken.But here’s the thing…Just because you can doesn’t mean you should.KEY MOMENTSFollow along using these quick timestamps:00:00 The Unfair Advantage That Lets You Train Harder00:27 Overuse Injuries Don’t Knock — They Creep In01:16 Ride the Wave: Push Progress When It’s There01:49 Don’t Drop the Other Plates While Spinning Strength02:39 Fight-Ready Means Tapered and Tuned03:35 Speed & Power — Don’t Let Them Fade04:17 Two Resistance Sessions Is Goldilocks Training for FightersFurther notes and resources at https://heatrick.com/2025/05/09/think-you-need-to-train-harder-to-win-fighters-over-30-know-better/

The simplest way to get better at Muay Thai, is just to do more Muay Thai!I used to think soreness meant progress.If I wasn’t waking up stiff, bruised, or dead-legged, I’d wonder if I had even trained hard enough.So I’d double down — longer pad rounds, heavier bags, extra roadwork, more lifting sets.Because more work means more gains, right?That’s what I told myself… right up until my body said otherwise.Turns out, chasing exhaustion isn’t the same as chasing excellence.And that’s where Bryan Popejoy flips the script...KEY MOMENTSFollow along using these quick timestamps:00:00 Why the "Train Till You Drop" Mindset Is Failing Fighters00:44 Smarter, Not Softer02:06 Why Thailand Isn’t Your Template03:48 What Real Efficiency Looks LikeFurther notes and resources at https://heatrick.com/2025/05/02/think-you-need-to-do-more-muay-thai-bryan-popejoy-shares-what-youre-missing/

Thailand Muay Thai strength and conditioning is often stuck in its ways.“Train hard and you’ll get results,” they said.But what happens when you train hard... and the results don’t show up?Angela Chang knows that frustration inside out.She didn’t slack. She didn’t skip.She trained like a machine—morning runs, hours on the pads, heavy bag, clinch, sparring, rinse and repeat.The Thai way. The “if it ain’t broke, don’t fix it” way.Except… something was broken.She felt flat. Worn down.Like she was pouring more and more in—and getting less and less out…KEY MOMENTSFollow along using these quick timestamps:00:00 Stubbornness Can Be a Strength—Until It Isn’t00:31 Push-Ups, Sit-Ups, Pull-Ups… and a False Sense of Progress00:59 The Hidden Gap: Skill Without Strength Is a Dead End01:44 Cultural Habits Can Be a Cage—Unless You Think for YourselfFurther notes and resources at https://heatrick.com/2025/04/25/is-thailand-muay-thai-strength-and-conditioning-ok/