Add More Training? It’s Not The Only Way To Progress
Are you tempted to add more training to your schedule, thinking it’ll give you the edge in your next fight? It’s a common belief among Muay Thai fighters—if you’re not doing more, you’re not doing enough.
But here’s the reality: more isn’t always better. In fact, blindly adding extra sessions could be the very thing holding you back. Whether it’s swapping out cardio sessions or layering new drills on top of an already packed schedule, your training needs a purpose—not just more hours on the clock.
In this video, I’ll break down why the urge to add more training often leads to burnout and missed opportunities for progress. I’ll also share how to structure your training so every session serves a clear, measurable goal. Because the secret to outlasting your opponents isn’t grinding harder—it’s training smarter…
by Don Heatrick
@donheatrick
Video Summary: Add More Training? Focus on Purpose, Not Volume
1. Training Isn’t About Doing More—It’s About Doing What Matters Most
When it comes to your training, more isn’t always better. You can only adapt productively to a limited amount of training in a session, a week, or even an entire training block. If you feel the urge to add more training, stop and ask yourself why. Is what you’re doing already aligned with your goals? Every exercise, every session, every drill should have a specific purpose. Otherwise, you’re just throwing random pieces at a puzzle and hoping they fit. Without clarity, you risk overloading yourself and sabotaging your progress.
2. Purpose-Driven Training Requires Substitution, Not Addition
If you want to add more training to your week, remember this: something else has to go. Think of your training like a finely tuned recipe. Adding extra ingredients without removing or adjusting others can ruin the dish. The same applies here. Every session you include should either build on what you’ve done before, introduce a deliberate step back to recover, or target a new quality. Swap methods and exercises with intention, ensuring each aligns with your current training phase and long-term goals.
3. Swap Sessions Based on Goals, Not Impulse
Here’s an example: swapping three cardio sessions from a main program with three mass interval sessions from a standalone program. This makes sense if the new sessions are more aligned with your specific performance needs. The standalone program is designed to progress you based on your personalized performance testing, meeting you where you are right now. Meanwhile, the main program’s cardio sessions are sequenced to build fight fitness step by step. Jumping between programs without understanding their purpose won’t serve you.
4. Adding More Training Without Purpose Hurts Recovery and Progression
Sometimes, less is more. Adding more training without considering recovery can lead to diminishing returns. If you’re constantly pushing forward without strategic rest, your body won’t adapt, and you’ll end up spinning your wheels. Purposeful recovery and sequencing are critical to progressing effectively. If the new training method doesn’t fit the bigger picture, you’re better off refining what you’re already doing rather than piling on extra work.
5. Actionable Takeaway: Prioritize, Replace, and Progress
Before you add more training to your routine, pause. Reflect on your goals, the purpose of your current training block, and whether what you’re adding fits into that plan. If it does, substitute deliberately—don’t just stack more on top. Remember, effective training isn’t about how much you do; it’s about how well each piece fits into the bigger picture. Your job as a fighter is to ensure every session serves your growth, whether it’s building strength, power, endurance, or skill.
Closing Thought
Progress doesn’t come from doing more; it comes from doing better. Smart training is about making every minute count—not filling every minute with more. Before you rush to add more training, ask yourself: is this the best use of my time and energy? Prioritize, substitute wisely, and watch your performance soar.
