Do you want to increase strength and power, while torching body fat too? Here’s a two-sessions per week programme (used on non-consecutive days) that not only improves body composition, but also builds athletic ability.
Each session consists of two circuits; firstly a short plyometric power circuit (speed), and secondly a power (speed-strength) and strength-endurance metabolic circuit. The plyometric circuit volume remains consistent for the programme, whereas the metabolic circuit progresses week by week (see the relevant tables). If you want to lose body fat while using this programme, aim to under-eat by about 500 calories every day.
Go flat-out, maximum power/speed on every individual repetition.
1a) 5x Squat jumps (static launch with knees flexed to 90 degrees) 1b) 10x Medicine ball slams
Repeat 3-times though, rest as long as required to maintain maximum speed
Medicine Ball Slams
Power/Strength Metabolic Circuit
2a) 5x Dumbbell snatch (per side) 2b) 8x per side Dumbbell lateral squats 2c) 8x Dumbbell push-up rows 2d) 8x per side Dumbbell Russian twist
Rest 0-2mins, repeat 3 – 5 times through (see progression table below).
Pick a weight that is approximate to your 5-repetition maximum for the first exercise, and your 8-repetition maximum for all the other exercises – this should increase as the weeks progress.
Again, go flat-out, maximum power/speed on every individual repetition.
1a) 5x Heiden (lateral bound) & stick (per side) 1b) 10x Medicine ball side toss (per side)
Repeat 3-times though, rest as long as required to maintain maximum speed Heiden and Stick
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.
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.
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 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.