No, I’m not joking! I’m influenced by excellence regardless of the discipline or activity. I see the common ground everywhere. Every experience of successful individuals teaches me something – opens my eyes to something new, or provides confirmation of a principle I’ve already recognised.

Amber Nutcracker DollRecently, through my 10-year old daughter’s successful pursuit of a place in the Royal Ballet’s prestigious Junior Associate program, I’ve been exposed to many behind the scenes ballet training philosophies.

And despite the apparent ‘face value’ contrasts between classical ballet performance and Muay Thai competition, I’m again struck by the similarities. As always, it’s a matter of scale, but the principles are the same. Substitute the term ‘dancer’ with the word ‘fighter’ and you pretty much have a match…

Classical ballet is a very technical discipline, and with a long history and many traditional training methods and beliefs – sound familiar?

And all of the many different dance movements come from just 5 basic positions. A basic foundation forms a complex whole.

And despite the exertion levels, classical ballet demands that dancers make their movements appear effortless. This ‘poker face’ attitude resonates strongly with Thai boxers, not wanting to give a scoring advantage to their opponent.

Although dancing activity displays obvious strength and power, this is rarely trained and developed with supplemental training. Technical practice predominantly serves as the sole method of building these athletic qualities and the fitness required to perform – leaving a lot of potential on the table.

“All you need to be a better dancer, is to practice more dancing.”
“Using weight training will make you bulky, cumbersome and spoil the dancer’s aesthetic.”
All of these misconceptions are still prevalent in classical ballet circles.

As a result, injuries are common at the onset of a performance season, due to the sudden increase in the volume of activity, and general lack of strength balancing joint actions. Progressive, planned (periodised) supplemental training generally seems all but non-existent.

However, there’s a ton of good stuff going on too. Parents were allowed to attend the beginning of the first session for the next influx of Junior Associates recruits. And the first thing the dancers where introduced to were a series of preparatory exercises that must be practiced as homework.

Not only were the exercises highly valuable for developing the physical posture demanded by the Royal Ballet, the teacher went on to explain the need to understand the reason for the homework,  “You must focus on what the exercises are doing as you practice them, or they’ll not be effective.”

I wholeheartedly agree with this. Purposeful practice is key to excellence. If you don’t understand the purpose of your training and focus on it as you train, you’re never going to reach your potential. My online Muay Thai strength and conditioning program has a considerable educational component for this exact reason.

Purposeful practice leads to flow, something I’ve discussed regarding fight performance previously, but is also very evident in dance. If you can reduce the demand on you cognitive (system 2) thought processes through efficient, instinctive (system 1) autopilot, you can really feel the timing and movement of the situation. You can dance with ‘heart’, just as you can fight with heart too.

Although classical ballet performance itself may not be competitive in the terms that Thai boxers would think of, I can assure you it is. With thousands of dancers all vying for a few available places, ballet is extremely competitive. Dancers must audition for everything – training programs, international summer schools and of course performance roles. They are constantly being put up against each other, with only the best and most suitable being selected. Ballet dancers have to ‘fight’ just as fighters have to ‘dance’.

Dame Ninette de Valois (1898-2001), the Founder of the Royal Ballet School

Dame Ninette de Valois (1898-2001), the Founder of the Royal Ballet School

In the reception at the Royal Ballet School in Convent Garden, London, a photograph and text displayed on the wall tributes Dame Ninette de Valois (1898-2001), the Founder of the Royal Ballet School. After an inspiring synopsis of her considerable contributions to her art, it finished with one of her powerful and succinct quotes:

“Respect the past, herald the future, but concentrate on the present.”

Dame Ninette de Valois, Founder of the Royal Ballet School

Now, this just about sums up EVERYTHING for me in just one sentence! This lady had obviously grown though her chosen discipline to be become much more than a ‘dancer’. Dance was her catalyst, just as we’re drawn to Muay Thai – that’s our vehicle for growth. Whatever ‘lights your fire’ can teach you big lessons.

If you can learn to recognise ‘fire’ when you see it, regardless of it’s source or application, you’ll gain some awesome insight. There’s a bigger carry-over between all things than you may realise. Keep your eyes (and hearts) open.

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

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 Barebones will shut on midnight 31st May and won’t swing open again until November 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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