Sleeping to Better Muay Thai Performance

Muay Thai Performance Hack Episode 1: Sleeping to Better Muay Thai Performance In this series, I'll quickly share (in less than 5-minutes) hacks that'll improve your Muay Thai performance. The link between sleep and recovery is well known and documented, but just how much do you need, and how much does it affect your athletic performance? [...]

By | 2017-04-12T23:48:54+00:00 February 12th, 2017|Coaching, recommended, Recovery, Research, Video Post|0 Comments

Planning Strength and Conditioning Around Frequent Fights

Whiteboard Coaching Sessions Episode 3: Planning Strength and Conditioning for Frequent Fights. Ok, it's not on a whiteboard this time, but I needed a more dynamic presentation! ;) Head over to my YouTube channel - #MuayThaiTube and subscribe to get all the latest info as soon as it goes live every Saturday. ...How to plan Muay Thai [...]

If You’re Not Growing You’re Dying – Don’t Be Afraid of Change

It's true in every field... Don't be afraid of change. "Just because it's the way it's always been done, it doesn't mean it's the best way." ~ Dr. Bryan Mann, assistant director of strength and conditioning at the University of Missouri Are you still doing everything you do the way you started out doing [...]

Lack of Strength and Conditioning in Thailand?

[featured-img] Written by Don Heatrick Following my interviews with full time fighters Jordan Coe and Sophia Torkos at different gyms in Thailand, I've been asked, "Are you surprised by the lack of strength and conditioning in Thailand?" ... And I must say I'm not. Generally the understanding just isn't there yet, and there's along history of training [...]

Muay Thai Specific Strength and Conditioning Part 1

Not all types of supplemental training will transfer well to Muay Thai. The training adaptations that your body makes are highly specific. You instinctively know training as a long-distance runner won’t improve your sprint performance. But it goes so much further than this coarse example. The concept of transfer specificity is misunderstood by many [...]

Muay Thai Tournament Conditioning

It’s hard enough preparing for a single fight, but what if you’re involved in a tournament and are expected to fight on consecutive days, or even multiple times in one day? Do you need to change your conditioning training to suit this? This article has been prompted by Sean, who asked this great question: “Hey [...]

Plyo’s Before Muay Thai Skill Training? — Activation vs Fatigue

Can I use Plyo's before Muay Thai skill training? This short video explains the relationship between activation and fatigue, and how it relates to strength/power movements preceding Muay Thai technical and tactical training. Triggered by a question on my Aerobic Plyometric Routine post, I felt the topic of post activation potentiation (PAP) needed to [...]

Short Term vs Long Term & Resisting the Marshmallow

Attitude is everything, it separates those that achieve from those that just don't. Everything is moving at an ever increasing rate and instant gratification is generally expected. But some things can't be rushed. Physiology is one of those things. It's nature, and you can't rush nature without some sort of trade-off, some sort of [...]

Bleed Less – The Steps to Take Before Climbing in the Ring

Cuts are part of Muay Thai. A well placed knee or elbow can easily result in a profuse cut that prematurely ends a fight (7, 22). This sort of external bleeding is obvious, but there's also internal damage; bruising and haemorrhage of various tissues within the body (17, 22) – the most consequential being [...]

Muay Thai & The Law of Accommodation – Part 1

[featured-img] Written by Don Heatrick When it comes to physical training, most haven't heard of the law of accommodation, even fewer have considered it's application to Muay Thai. But this great question came up on the Questions & Answers Forum. Although I've briefly touched on it before, it's a subject that's of particular relevance to [...]

The Science of Muay Thai — Lesson 1

[featured-img] Written by Don Heatrick Answering questions arising as a result of my last video, 'Strength & Power... What's the difference?', it became apparent the root of the answers all stemmed from a better understanding of fight physics! So at the risk of putting you off with explanations that include reference to stuff you probably [...]

By | 2015-08-20T01:04:22+00:00 October 13th, 2013|Biomechanics, Power, Research, Strength, Written Post|4 Comments

Mastery Begins With Your Intent

[featured-img] Written by Don Heatrick My early morning run was feeling easier today, my pace was quicker than previous outings and my mind was sparking - thoughts, ideas where hitting me without conscious effort as I sprung along. At last I was beginning to feel myself again after a training hiatus. As I neared the [...]

Periodisation of Muay Thai Technique Training

[featured-img] Written by Don Heatrick I've come across an interesting periodisation model while reviewing a classic article from the NSCA Strength and Conditioning Journal, "A Theoretical Model of Strength Training" by Stone, Bryant et al. And I thought I'd share it with you as it helps Thai boxers picture how their training should be structured [...]

Why Fighters Should Exercise on One-leg

[featured-img] Written by Don Heatrick In the last article I posted a video showing a progressive series of unilateral (single limb) leg exercises, and this week I'll explain why they feature in my Thai boxer's strength and conditioning programmes. Because We're Thai Boxers Thai boxers operate on one leg or in staggered stances, placing an [...]

Same Day Weighing-in and Fighting – Part 3

[featured-img] Written by Don Heatrick Following on from Part 1 and Part 2, this time I'll share my approach to rehydrating and restocking energy after the weigh-in. I'll begin with my rationale and then break down simply what to eat and drink, and when. Rehydrating Temporary weight loss for a fight comes almost entirely through [...]

By | 2015-08-20T09:17:04+00:00 April 15th, 2013|Nutrition, Research, Weight Cutting, Written Post|15 Comments

Performance Preparation: Optimised Warm-up

[featured-img] Written by Don Heatrick Forget your old perception of a warm-up and now consider a new model for optimising performance preparation for both fights and training sessions. Time is wasted and physical potential goes untapped following typical ill-conceived warm-up routines. I know it's been done to death – a warm up will promote faster [...]

Muay Thai and Carbs – important? Part 2

[featured-img] Written by Don Heatrick In the last post I discussed how carbohydrates affect fat storage and how to stabilise your energy levels to avoid a crash in the ring. This time I'll turn my attention to the stored carbohydrate (or glycogen) in your body, fuelling physical performance during longer duration training sessions between 1 [...]

By | 2015-08-20T09:17:45+00:00 March 11th, 2013|Nutrition, Recovery, Research, Written Post|2 Comments

MuayThai Flow State

[featured-img] Written by Don Heatrick Last weeks post served as an introduction to this one, if you missed it please click here. I'm sure you've all heard before that a fight is 90% mental and only 10% physical. With this blog, I'm keen to share with you my thoughts on all aspects of Muay Thai performance, [...]

MuayThai — Sport or Art?

[featured-img] Written by Don Heatrick In this post I'm not comparing the modern-day MuayThai ringsport with it's origins in the battlefields of ancient Siam. I'm going to explain my thoughts on how any sports person can transcend beyond a biomechanical system of levers and physiological power plant. When does physical action become an art? What [...]

Muscle Soreness & Muay Thai Training

[featured-img] Written by Don Heatrick Pulling on my barefoot running shoes, I chose to run the 2 miles to the gym as part of my warm up. I'm not yet accustomed to the altered calf loading from barefoot running, and as I completed my gym session, my calves began to feel tight — but I still [...]