by Don Heatrick

I’m often asked “What other exercises should I use for the Optimal Fight Camp Blueprint?”

So let’s get straight into it…


As I’ve laid it out, the Optimal Fight Camp Blueprint highlights the principles of training – the underlying truths of effective training.

Fail to match the principles and you’ll fail to achieve optimal results on fight night.

This is the roadmap. The way you must go.

The exercises and drills you choose are the methods used to satisfy those principles.

Exercise methods are like the transportation methods you use to travel the roadmap, depending on your personal circumstances…

Must you walk the route? Cycle? Drive? Or take a taxi, a train, ferry, or a plane?

Your choice depends on what’s available to you and what’s necessary.

It’s the same with your training.

The blueprint gives you the training principles for a whole fight camp, and EVERY fight camp – the complete roadmap if you like.

It’s scalable, and will serve you for a lifetime.

I also throw in some example exercise methods in the blueprint and supporting video series “The Science of Building Champions” to help your understanding….

But these example exercise methods are illustrations, they’re not personalised to you and what you need right now.

They can’t be, I don’t know anything about you, or what you’ve been doing up to this point.

The exercise methods you use will depend on where you are in the athletic performance progression – what’s appropriate based on your current fitness and movement competency.

These methods must progressively overload you to continue to make you even better.

What worked for you initially must move on to prevent a performance plateau.

Your optimal fight camp should satisfy the principles of the blueprint (every time) to be effective.

You then need to apply exercise methods that satisfy these principles, and progress you as an individual to continue to be effective.

The training principles remain unchanged for every fight camp, but your training methods will change for every fight camp – because you have!

This is essentially strength and conditioning programming.

This is why most fighters aren’t exploiting the benefits of real athletic performance training, even if they believe they are.

They don’t have a program. They have workouts…

They have pieces of the jigsaw, but aren’t building them into the complete picture.

So study the blueprint, watch the video series, and plug in your exercises and drills to match the roadmap for you.

Please get involved at whatever level you choose, and help me in my mission to take the sport of Muay Thai to the next level and build the next generation of complete fighters.

This means helping you (or your fighters) reach the top of the sport, and one day become champions.

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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    Don Heatrick BSc. (Hons) Level 4 Strength & Conditioning Coach, Muay Thai Coach

    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), and now a podcast host and the go-to expert on Muay Thai performance training with over 25 years of coaching experience.

    Don helps committed Thai boxers organise training for accelerated self development & Muay Thai performance.

    Follow Don Heatrick on Instagram:




    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


    Click here to get INSTANT ACCESS NOW!