It’s not uncommon to have periods where you’re fighting very frequently, which can obviously throw your planned strength and conditioning training into a bit of a spin.

Although the very best improvements in athletic performance are built using the periodised strength and conditioning program, there are times when the ideal program this isn’t practical. “Everyone has a plan until they get hit in the mouth” as Mike Tyson famously said!

So how can you adapt your strength and conditioning program if you are fighting every 4-weeks? Frequent fight planning certainly makes it more difficult to structure progressive athletic development, but it can be done. I’ll share with you how I accommodate this in my Pro Membership Muay Thai strength and conditioning program.

The trick is to ‘work through’ as much as possible – looking at the bigger picture rather than each individual fight. The aim is to be way ahead in 3-months rather than going around in circles athletically. Try not to think so much of being perfect for your very next fight, but instead being truly awesome in 3-fights time!

I’ve found 4-week training blocks (or mesocycles) work best for fighters. They’re long enough to build the athletic qualities you’re targeting, yet short enough to get somewhere before your next fight. So 4-week (mesocycle) blocks are what the whole Pro Program is based on.

Strength and Conditioning Training Block Fouce

I’ve also programmed using a 3:1 structure, 3-weeks of loading, and one week of deloading before the start of the next block. This is necessary to allow fatigue accumulated from the previous three weeks to disappear before pushing on into the next block. Without this, you’ll start overtraining, and each successive block is less effective. And ultimately athletic plateau, illness, injury and diminished psychological drive will result.

If you’re not fighting during each training block, don’t modify your plan, just follow it as it is – then you’ll make the best athletic progress. However, if you have a fight along the way, then I adapt the plan structure as follows to maintain the best possible progress overall, while still doing the best you can in the fight too.

General Plan

Low Week – (following the last fight) do just one of the planned gym sessions toward the end of the week. Of the two possible gym sessions, do whichever one has deadlifts in it.

Med Week – use it as normal

High Week – use it as normal

Deload Week – (week before fight) no heavy lifting, just short, sharp power-endurance work. This is a performance peaking week.

To tune every default programmed block to fight in the final week, adjust the weekly structure as follows:


Your absolute best fight performance will be on week 16, when we’ve had a chance to build all your athletic qualities toward it. So the most important fight (title fight) is best placed there if possible. ;)

I hope that gives you an idea of how to adjust your strength and conditioning program to suit frequent fights without throwing away all your progressive, athletic gains. Remember, think long-term rather than short-term.

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

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:

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