Following over a months lay off from training due to a persistent illness, I’ve lost a lot of muscle. Stepping back on the scales I’m nearly 5kg lighter. My composition remains good, but I need to get my weight back were it was so I’m competitive in my weight category at 75kg max (day before weigh-in).

My strength has dropped proportionally with the muscle loss, so I need that back too. I simply don’t feel robust enough to ward off injuries from training or competing. My next block of training needs to both build strength and add muscle mass in key areas (that will aid my Thai boxing performance rather than merely slowing me down). I need to focus on strength and functional hypertrophy.

3-weeks in and I’ve added nearly 2kg of muscle in only the places that I need it. No wasted bulk — and I’m beginning to feel sturdier.

I thought I’d share with you an overview of the routine I’m using.

THE ROUTINE

I’ve been supersetting a strength exercise with a higher volume hypertrophy exercise, that is working sets of each exercise back to back without rest. The strength exercise is performed for 5-reps followed by 8-reps of the following hypertrophy exercise. Then taking 2-minutes rest before repeating the next set for a total of 4 work sets.

I’m training 3-times a week in the gym, alternating two session plans three times a week. So in the first week I perform session (A), then session (B), followed by session (A) again on non successive days. In the second week I perform session (B), (A), then session (B) again. The exercises used in the two sessions are as follows.

SESSION (A)

Front squat x 5-reps
Rear foot elevated split squats (Bulgarian split squats) x 8-reps each leg

Incline bench press x 5-reps
Dumbbell chest press x 8-reps

Pull-ups x 5-reps
Dumbbell bent over rows x 8-reps each side

Candlesticks x 5-reps

SESSION (B)

Deadlift x 5-reps
Single leg suspension squat x 8-reps each leg

Standing over head press behind neck x 5-reps
Barbell push press x 8-reps

Barbell bent over row x 5-reps
Suspended rows x 8-reps

Coreplate (landmine) twists x 5-reps

 Part 2 of this article elaborates on the routine, complete with videos of the exercises.

Further Resources

Don hypertrophy

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
0
0
0
0
Days
0
0
Hours
0
0
Minutes
0
0
Seconds

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.

Follow Don Heatrick on Instagram: https://www.instagram.com/donheatrick/

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

FREE VIDEO COURSE | THE SCIENCE OF BUILDING CHAMPIONS

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
GET INSTANT ACCESS NOW!