CARDIO CONDITIONING PROGRAM2018-10-06T16:50:17+00:00
Cardio Conditioning Program
PERSONALISED OPTIMUM FIGHT FITNESS, STEP-BY-STEP

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This stand-alone Muay Thai cardio fitness program provides you with a step-by-step plan to your best ever fight fitness.
All you need is a smart phone interval timer app, and maybe a tape measure or measuring wheel, and some shuttle distance marker cones if you really wanted.
“Your current fitness levels are personal to you. You’re a unique individual that must have your OWN program. You need sophisticated, effective training but it must be simple and quick to carry out.”
This is a problem we solve all the time for both our face-to-face and online clients. During my own competitive Muay Thai career, I used interval training to squeeze the most effect out of my available training time.
And since then, both sports science, and our personal approach has evolved considerably. We’re can now program a precise, personalised training dose that boosts fight specific fitness without doing too much OR too little. The result is the quickest progress possible.

We’ve distilled this into a stand-alone Cardio Conditioning Program module, that you can have lifetime access to and re-run as often as you like and still get better.
You’ll be guided through our professionally structured step-by-step 12-week Cardio Conditioning Program using a precise Maximal Aerobic Speed (MAS) shuttle prescription just for you.
Although based on an optimum long-term athletic model (12-weeks), the program can easily be modified to suit shorter notice fights, even with as little as 2-weeks to go.
Standard sequential 4-week training blocks initially build your aerobic capacity, then aerobic power, before peaking your performance with high-intensity aerobic power training under fatigue.
And what’s more, this training plan will “plug-and-play” with (strength, power, and speed/power endurance) strength and conditioning periodised program blocks too.

1. STRENGTH BLOCK

2. POWER BLOCK

3. POWER BLOCK

Cardio Conditioning Program

VALUE PROMISE

After the 12‐week period, if you can honestly say you followed the program requirements and are not measurably fitter than when you first joined the program, we will refund your entire package investment.
You’ll have a deliberate purpose for every training session and know exactly how to perform it. Every session will make you better. No wasted effort.
You and your training partners will feel your power output increasing during pad rounds and sparring. And the confidence this gives you in your next fight (let alone the physical advantage) can make all the difference between winning and losing.
Or you can default to potentially killing gains made in strength, power and endurance by simply doing the wrong thing at the wrong time. Not to mention doing more than you need to, wasting time and effort that could have been spent getting better.
You’ll be no fitter than last year, allowing your opponents to get ahead!
Let me lead you from a motivated but confused fighter, to a confident, relentless, and feared fighter… starting today!
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WHAT OTHERS ARE SAYING

SEAN FAGAN

PRO FIGHTER, OWNER OF MUAY THAI GUY, NEW YORK USA

“With Muay Thai still being a relatively ‘new’ sport in the mainstream, it’s extremely difficult to find quality information related to strength and conditioning specifically for Thai boxing.

“Fortunately, there’s expert coaches like Don Heatrick who focus solely on strength and conditioning for MUAY THAI. Not MMA, not martial arts, not any other type of sport… specifically for Muay Thai.

“Don’s articles, resources and knowledge has been a godsend to me and the rest of the Muay Thai community.

“He’s been able to translate complicated training terms and philosophies into easy-to-understand language so any Nak Muay can gain the benefits of a solid strength and conditioning program.

“If you’re serious about your training and want to take your cardio, strength and overall fitness to the next level, there’s no better person to help you with it than Don.”

JULIAN NGUYEN

USA PRO FIGHTER, MASSACHUSETTS USA

“Thank you Don Heatrick for all your support, sharing your knowledge and programming for my S&C part of training!!

It has made a great difference!”

ANDREW McILWAINE

CORNWALL UK

“I think the online set-up is a work of art.

JAMES McKIE

STRENGTH & CONDITIONING COACH, PRO THAI BOXER, GLOUCESTER UK

“Smart, effective programming with great online support. Don Heatrick provides the full package, combining all elements of the sport to really increase athletic performance.”

TRINIDAD SAVALA

CO-OWNER, HEAD MUAY THAI INSTRUCTOR FOR MUAY THAI ACADEMY OF VENTURA, CALIFORNIA USA

“The phase 1 training has improved all aspects of my Muaythai… It has improved my reflexes, power, strength, conditioning, mobility, stability, and overall well being…

“It has been a wise investment.”

CAMPBELL BOURNE

PRO FIGHTER, PERSONAL TRAINER & NUTRITION COACH, DEVON UK

“Hi Don, loving the training and definitely feeling fitter and stronger all round. And most importantly, I never feel like I’m over trained – even with my nightshifts and odd sleeping patterns.

“Like Joel (Jamieson) says, least amount of volume/work for the desired affect or goal.”

GAVIN AMOR

LANCASHIRE UK

“Don, I can feel the benefit already. Let’s hope it continues, as it’s been much more productive than dozens of physios, both NHS and private, and a handful of osteopaths so far! So thanks again!“

PETER BERNSTROFF

COPENHAGEN DENMARK

“Don, I just wanted to give credit where it’s due. This phase has been awesome.

So brutal, but I am feeling clear results, and as I move through the deload week, I am excited to see what the next month will bring.”

ALDEN PHIPPS

VANCOUVER, CANADA

“The programme is fantastic so far. I feel much sturdier and stronger overall, while maintaining agility and explosiveness.

“I also think the foam rolling and movement prep has made a big difference in avoiding injury and slight strains, which I would sometimes get in the past from training.”

EDD ABASOLO

ARKANSAS USA

“Phase 1 was challenging enough without being ridiculously hard. Anyone can design a program that kills you.

“So far this program has met my needs of becoming stronger while maintaining my mobility, flexibility and while allowing me to train in martial arts without being too sore or tired.

“There was also enough variety in the exercises without getting bored. Thanks Don, I am looking forward to starting Phase 2.”

JOHAN TRYGVE HOLE

FIGHTER, DOMBAS, NORWAY

“I have been very busy with training and family after finishing Phase1. I was so happy with my fight performance, thank you! Looking forward to my next fight!

“My neck was so Strong. This man is known for his power, but it did not affect me. I felt confident.

“Phase 1 was amazing to me… the best thing that has happend to my training. I now enjoy S&C, and for the first time I look forward for lifting. And bonus is that I’m no skinny/fat anymore. And I did a performance test before starting Phase 2… everything has improved !!”

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HAVE A QUESTION?

…It’s probably answered below

Yes! All strength and conditioning programming is written by Don Heatrick, who’s work is publicly acclaimed throughout the Muay Thai community.

His specialist performance training knowledge and Muay Thai fighting/coaching experience, combined with unique content delivery via a personal member’s portal and unrivalled personal support, makes this a very credible and effective way to receive top quality coaching. In fact, the effectiveness of the online program compared to training with Don in person has transferred incredibly well.

Not at all – the program is periodised (planned) to minimise interference effects from all the training demands.

Yes you can! This Cardio Conditioning Program is designed to “plug-and-play” with periodised strength/power resistance training programs. The main program blocks compliment strength, power and speed blocks in your resistance training program.

This Cardio Conditioning Program perfectly compliments both our TRX Suspension Training Program, and the main Pro Membership full strength and conditioning program.

Yes, the program is designed to cater for ladies too.

Literally, all you need is:

  • Interval timer app – I recommend the Seconds app (we supply pre-set program timers specifically for this app)
  • Metre measuring tape or wheel – you can even pace it out instead if you need to
  • Shuttle marker cones – optional, you can mark your shuttle lengths with anything you like!

There are three cardio conditioning sessions each week, ranging from 11 to 45 minutes long (typically 20-minutes each).

You work through the module steps in the portal until your done. These steps automatically release all the content and tools you need as you go.

You can be out and training your first session today!

Absolutely. The primary feature of this program is that you test your performance at the start of each training block. And the prescribed shuttle distances are calculated depending on how YOU test. If your fitter, you get more to do. If you’ve loss some fitness, it meets you where you are at.

Repeating the whole 12-week program will allow you to re-use the tools based on your current fitness levels. Each time you repeat, the prescription will be as different as your performance is this time through.

The program is designed for 18-years old and above, but it is safe for those much younger than this too.

Yes! The program will make you super fit! If you choose not to use this against an opponent, that’s entirely up to you!

As soon as you order, you’ll get instant access to the Cardio Conditioning Program module complete with all the support material in the your online coaching portal. No hanging around. Get straight on it.

After the 12week period, if you can honestly say you followed the program requirements and are not measurably fitter than when you first joined the program, we will refund your entire package investment.

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