Your training is your responsibility

As a Thai boxer, you have many different opportunities to train, some with groups and training-partners, and others by yourself. It’s great working with others, and there’s plenty of benefits to doing so, but grasping your solo sessions and making them count will take you to another level.

Get Personal

I see far too many fighters relying too heavily on training partners, or wasting personal sessions with generic ‘filler’ that simply burns calories but doesn’t make them better. Group sessions, and even most partner sessions, are generic in nature and won’t work on the critical specifics that you need as an individual.

In a seminar, ‘Starting Strength’ coach Andy Baker said, “There’s no such thing as typical, it’s all individual.”, and I encourage you to take this personally. No two fighters need the same training, and it’s up to you to find what you need and to work on it. You can read my article Muay Thai Game Changers: The 80/20 Rule for some more thoughts on this.

Find the premium 20% of training, the game changers, and get stuck into them. Consult coaches and training partners, review your own fight footage, and honestly appraise yourself to write a list. Look for commonalities to find the core 20% that will result in 80% of the improvement, and focus your effort here.

Your top priority (20% of) training will be unique to you, so how can you target this effectively in a group session? You can’t. Group and partner sessions are what they are, and give you other valuable opportunities, but they won’t be personalised.

Quality & Quantity

As a fighter, you need to amass a considerable volume of practice hours — deliberate practice, not just ‘junk hours’ doing any-old-thing. You must work on your game changers. You can read more on this in my article Mastery Begins With Your Intent.

Once you’ve found your game changers, how do you fit in all that uniquely personal, deliberate practice? If used correctly, this is where solo training comes to the fore. Top-level fighters invest far more time training solo, they’re motivated to crack-on by themselves and find opportunities to progress without depending on others.

So where are these premium solo training opportunities?

  • Resistance (Strength/Power) Training
  • Conditioning (Energy Systems) Training
  • Bag Work Training

Don’t waste any of these opportunities for deliberate practice, set goals before going into solo training sessions and craft one or two critical aspects. Leave every session either technically better than when you went in, or having banked the training stimulus that’ll make you better over the longer-term, not just sweaty.

Resistance Training

Do you need to work on foundation strength? What about explosive power? Is your mobility or stability letting you down? Are you injured or working to prevent injury? What phase of training are you in, how far are you away from a fight? Dial in what you need, nothing else, and move on to the rest of your training.

Conditioning Training

Do you have sufficient aerobic capacity and aerobic power? Are you balanced with adequate anaerobic capacity and anaerobic power to suit your fighting style? Again, what phase of training are you in? Balance these aspects as you personally require in your own time.

Bag Work Training

Sean Fagan at Muay Thai Guy has put together a video training series that’ll help you get the best out of your bagwork – a staple Muay Thai training method, but woefully under utilised by the majority of fighters. This is a wasted opportunity, blown with mindless flailing. If you want to exploit this solo training opportunity to the fullest and turn your bagwork into quality, deliberate practice, then take a look at Sean’s Heavy Bag Blueprint.

Click here to learn more about The Heavy Bag Blueprint

Speed, Strength & Power Training RoutineBonus — As part of the Heavy Bag Blueprint course bundle, I’ve contributed a highly effective Speed, Power and Strength Training Routine (video) that Thai boxers can conduct with virtually no equipment — only a punch bag, Muay Thai pads and a weight bench or chair.

The routine is highly specific to Muay Thai and will fill many of the gaps in most Thai boxer’s athletic training – and even give those already training effectively for speed, power and strength, with a great way to maintain these qualities, even when training in Thailand with no access to strength and conditioning gym equipment.

In Closing

When personalising your strength, power, conditioning or bag work training, there’s a ton of training methods and drills you could use, but it’s what you select and how you integrate them that matters. You need to make your own jig-saw from your own pieces, nobody else’s. Get your head around this and be prepared to apply yourself, and you’re onto a winner.

I’ll leave you with a quote from my post, The Importance of Individualisation, “Application and work ethic can overcome poorly applied natural talent. Mindset is a major contributor to all that you do, in fact the most important thing.”

Stop wasting solo training opportunities and move forward on every occasion. It’s all up to you.

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 program is swinging its doors open – a golden chance that surfaces just twice a year.

Doors Remain Open For…


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!

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 level up your Muay Thai journey. Remember, the doors to Heavy Hitters will shut on midnight 22nd Feb and won’t swing open again until September 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 start your training whenever you’re ready.

Discover Everything About Heavy Hitters Here!

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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The Science of Building Champions video series
The science of building a Muay Thai champion’s strength & conditioning, which results in…
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