Save your ace for when you need it

More is better?

No… Better is better. It’s about training smarter, not just harder.

Two of the principles of athletic training come into effect here, namely the progressive overload and accommodation principles

In one of our a recent chats, CST and TacFit Coach, Michael Addison and I were discussing training progression, and I happened to say,

“Just because you can, it doesn’t mean you should.”

And this simple sentence has stuck.

You may be capable of turning out a monster training session right now, but that doesn’t mean you’ll get the most benefit from it.

Don’t play your ace too early! Save it until your progress has faltered and you need it to burst through a performance plateau.

Zatsiorsky & Kraemer (2006) summarise the progressive overload principle;

“A training adaptation only takes place if the magnitude of the training load is above the habitual level.” 

You need to train hard enough to me your body adapt (get fitter, stronger, faster, more powerful)…

If the training dose isn’t sufficient, you’ll either de-train (revert backwards) or simply maintain your current level of performance.

If the training dose exceeds your current habitual level, your adaptation results in an increase in your performance.

Although, this performance increase is not directly proportional to the amount you exceeded your habitual level.

The trick is to apply just enough training load to make your body adapt to it. Over do it, and you’ll not only run an increased risk of injury, but you’ll make it harder to constantly improve over time.

This is where the accommodation principle also rears its head: “the response of a biological organism to a constant stimulus decreases over time.”

If you train with a constant training load for a period of time, it soon becomes the habitual level, and therefore ultimately results in de-training.

At some time in your training career, you’ll also eventually reach a plateau in your performance – where you struggle to continue to improve.

If you smashed in that intense training too early, your body will have already adapted to that level…

And to progress further you must increase the training load even higher – you should have saved that ace until you needed it!

The key is a progressive increase in training load – just enough increase to cause adaptation.

Curb the temptation to go all out when it’s not necessary, save it for when your gains falter and stall.

Plan your training, train smarter not just harder. Remember, more is not better… better is better.

Further Resources

Every so often, an opportunity emerges that can redefine how we train, fight, and thrive.

Today marks one such epic day. The coveted Heavy Hitters Barebones program is swinging its doors open – a golden chance that surfaces just twice a year.

Heavy Hitters Barebones

Why does this matter for every western Muay Thai enthusiast, fighter, or coach?

Why Heavy Hitters is Different:

Streamlined Efficiency: The life of a Muay Thai enthusiast, coach, or fighter, especially in the West, is brimming with demands. Heavy Hitters understands that. No need for endless hours. You need potent, impactful hours. This program is your answer.

Real-world Results: From enthusiasts in Australia to champions in the USA, the feedback is unanimous – Heavy Hitters changes the game. Take it from Paul Banasiak:

   “From broke and broken to moving and competing better than ever. Since working with Don 3 years ago, I haven’t had a single major issue. Don gave me the confidence that has translated itself into three straight knockout wins and a WBC title.”

Holistic Training: It’s not merely about more power in your punches or lasting longer. It’s about cultivating a body that’s nimble, powerful, and resistant to injuries.

Be Part of Something Greater: Beyond the program lies a fraternity, a global assembly of like-minded souls, all driven by the singular passion to redefine their Muay Thai boundaries.

If tales of triumph intrigue you, delve deeper into Jonathan Lane’s saga – from grappling with an ACL recovery amid fatherhood to clinching the MTA NSW State Title. His secret weapon? The Heavy Hitters program.

Seize your golden chance to embark on this Muay Thai odyssey. Remember, the doors to Heavy Hitters Barebones will shut on Dec 31st and won’t swing open again until April 2024. But here’s the silver lining – even if you’re not geared up to start immediately, you can reserve your spot in this cohort and initiate your journey whenever you’re primed.

Discover Everything About Heavy Hitters Here!

Loyalty Rewards: If you purchased either the S&C Accelerator or Minimum Equipment Program (or both) in the past, here’s the deal: Email me with your login username (email address), and I’ll send you a coupon code to take that amount off of your Heavy Hitters purchase. Commitment has its rewards!

Don Heatrick

Founder of Heatrick Strength and Conditioning

Don Heatrick is a family man from the UK, former mechanical design engineer, European Muay Thai silver medallist, former pro Thai boxer (ranked 4th in UK while aged 40-years), a Muay Thai coach, podcast host, and the go-to expert on Muay Thai performance training with over 25 years of coaching experience.

Don helps ambitious fighters and coaches take their game to the next level by bridging the gap between Strength & Conditioning, Performance Science, and Muay Thai.

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