As fighters our exercising training time is very limited. We should spend as much time as possible practising technical and tactical Muay Thai. Time spent exercising must provide a benefit that can’t be obtained during Muay Thai training or it’s wasting time. Each exercise in your strength and conditioning programme must provide the biggest bang-for-your-buck. Achieve maximum training effect, then get out — allowing your body to recover (and improve) and provide more time to practice Muay Thai, or even have a life!

Efficient training employs effective multi-purpose exercises, developing multiple qualities concurrently. This abbreviates your workout while still training all the required elements. Recently, my sports physiotherapist recommended that I use a Bottom Up Turkish Get Up exercise to rehabilitate my chronic wrist injury. This is a good example of an effective multi-purpose exercise.

Exercise Example – Bottom-up Turkish Get Up

The Turkish Get Up is one of the best full body movements you can do. It trains shoulder flexibility, stability and mobility and is great for shoulder rehab. It also places demand on core stability and unilateral leg strength. It’s both a good warm up activation exercise if done with a light weight and a great diagnostic — you’ll know if something doesn’t feel right. Performed using the ‘bottom-up’ kettlebell position, the Turkish Get Up is also a great wrist and grip strengthening movement. Loaded heavily, the regular Turkish Get Up is a real total body strength builder.

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.

Follow Don Heatrick on Instagram:

Want to help us invest even more in providing free content? …You can donate here


The Science of Building Champions video series
The science of building a Muay Thai champion’s strength & conditioning, which results in…
  • Fastest possible short-term progress
  • Maximum long-term progress
  • More efficient movement patterns
  • Better technique
  • Relentless endurance (never gas out)
  • Reaching athletic potential as quickly and efficiently as possible (without wasting time on things that aren’t worth doing)
  • Free up more time for technical training AND life!
  • The Optimum 12-Week Fight Camp