I’m on a mission… to bring real strength and conditioning training to all fighters, even if they haven’t got all the kit! ;)

And this is especially true for fighters trying to keep on top of their training while away on holiday, or… even when out training in Thailand.

We all know that resistance training equipment just isn’t there yet. And even many gyms back home won’t let you train explosive core power while chucking a medicine ball at their walls. So here’s a little cheeky peak at a rotational speed/power exercise from my upcoming Suspension Training Programme.

I call it the Suspension Forward Lunge Explosive Unwrap.

Yes, a bit of a mouthful I know, but it’s descriptive enough for you to know what it is in a programme. And Donny Twisty Yankster probably won’t stick?

Featuring the Suspension Forward Lunge Explosive Unwrap, from the Minimum Equipment Program.

“…I’m excited about this, because it’s possible to work those individual qualities of strength, power and speed using a suspension trainer if you know what you’re doing.”

I’ve been getting chased a lot recently for decent strength and conditioning based training using suspension trainer (like a TRX, that kind of style thing), both from fighters, and from my regular health and fitness based clients too.

And I’m excited about this, because it’s possible to work those individual qualities of strength, power and speed using a suspension trainer if you know what you’re doing.

…And you can take a suspension trainer with you anywhere. It’s really easy to pack up, and you can literally use it anywhere… So, in the hotel room if you get stuck there, if you’re on holiday, back at the gym…

…Or more importantly, when you’re training in Thailand and you haven’t got access to gym facilities. You can still progress you’re strength and conditioning periodised training, if you are using it properly.

And this is a module that I’m putting into my online programme for the members in there, so they can carry on doing what they’re doing in the programme even if they haven’t got access to a full gym.

And if you’ve followed my stuff, you’ll know that I recommend a conjugate or concurrent training system, where you’re working strength, power and speed all the time. You don’t let any of those qualities diminish. You just mix the volume and intensity, the emphasis if you like, of each one of those so that you still progressively build up.

Because you can train everything at the same time and build them all together, but you can maintain qualities while you build others. And that’s what we’re going to do with the suspension training.

And today I’m going to share with you one of the exercises from the first block of training (the strength block), which is actually part of the speed emphasis in that block. And it’s a great replacement for a med ball side twist throw.

So for those of you without a wall to throw a ball at, here’s one solution…

The Suspension Forward Lunge Explosive Unwrap…

Check out the video to see the demonstration and extra descriptive coaching points.

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/

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