Fighters strength and conditioning should bring new challenges and complimentary physical adaptations that improve the fighter in ways that Muay Thai training  doesn’t. Otherwise, you’re missing THE trick!


So a mistake I see a lot of coaches making with their fighters for strength and conditioning is making the strength and conditioning sessions look and feel too much like fighting specifically. And that’s wasting your time really.

You should see the strength and conditioning as something different to fighting, to give you something different to the fight training – otherwise, do more fight training! That’s going to get you skill specific!


In your strength sessions, you should be trying to get those foundation lifts in,  building up fighter’s qualities. So if you’re doing more of the same, or something or something similar in your strength and conditioning sessions, you’re actually getting more of what you’ve already got.

So look to tap in and develop areas that aren’t being developed in your regular Muay Thai training.

Build real strength. Build real power… and in your cardio conditioning sessions, look to develop the aerobic system and the repeated explosive power in a way that you’re not getting on the pads or in the sparring. To give you some benefits that just doing more of that isn’t giving you.

And the other big thing with strength and conditioning that gets massively overlooked, because it’s not as sexy, is injury prevention or injury reduction.

There are a lot of overuse patterns that we have as fighters, and postural positions that we have to endure as well, and we need to manage those as best we can. You’ve got them, we have to deal with it.

And strength and conditioning is where we can address the balance on a lot of this stuff. Rather than all the horizontal pushing that we’ve got as fighters, while we’re punching, getting more of the horizontal pulls in there will balance you up and make your shoulders much more healthy.

And that’s just one example there. But just doing more of the same does create an overuse pattern to. So do consider that. Do look at the opportunities you can get with strength and conditioning to fill gaps, rather than just doing more of the same.

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.

Follow Don Heatrick on Instagram:

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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…
  • 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