by Don Heatrick

It’s common to believe you need lots of fancy gym equipment to train strength and conditioning effectively…

You don’t!

To carry out World-Class training, you’ll only need a minimal amount of training equipment. It’s how you use them that makes all the difference.

All you need is at least the following items…

  • Barbell and plates
  • Dumbbells
  • Squat rack
  • Weight bench
  • Somewhere to do chin ups
  • Ideally, some kettlebells and a med ball too.
  • Optional – TRX suspension trainer (or similar)

Barbell & Weight Plates

Eventually with plates totalling up to 2x your body weight, but you certainly won’t need that much to get started!


Various pairs, depending on how strong you are.

Squat Rack

Just a simple squat stand like the one shown is just fine. If you have access to a more sturdy power rack, then even better… you’ll usually get a pull up bar with those too.

Weight Bench

A flat bench is all you need. An incline bench will give you even greater flexibility in the future.

Somewhere To Do Chin-Ups/Pull-Ups

A chin up bar is awesome, but anything you can hang from will work just fine.

Ideally – Kettlebells

Although strictly speaking, we can get away with just using dumbbells, having some kettlebells will make things easier.

Ideally – Medicine Balls

Again, although strictly speaking we can get away without a med ball or two, having a 2 or 3kg ball will make things easier to train the core explosively.

Optional – TRX Suspension Trainer (or similar)

Any suspension trainer is ok, it doesn’t have to be an expensive TRX!

And if you have a barbell and a squat rack, you can get away without this if you wanted. It just provides some great versatility…

In fact, I have a whole program based on using only this piece of kit if you’re stuck without regular gym equipment here.

Everything I discuss in my Optimal Fight Camp Blueprint can be achieved using just this equipment.

If you want to set up you own gym at home this year, this is what you’ll need!

If you have this kit, I want to give you the confidence that your training time is being invested wisely as a Thai boxer…

My Muay Thai S&C Accelerator Program removes all the confusion – providing step by step actions that take you from wherever you currently are, through a super-solid start to your Muay Thai strength and conditioning training.

And there’s plenty of scope to take things further when you feel you’re ready too!

Learn more about the Accelerator Program 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.

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Unlock Your Muay Thai Potential

with the Optimal Fight Camp Blueprint

Elevate Your Game Through Strategic Strength & Conditioning

Becoming a dominant force in the ring requires more than just sweat and hard work; it demands a precise strategy

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Navigating this path can be overwhelming, which is why we’ve compiled the ‘Optimal Fight Camp Blueprint’ into a comprehensive PDF guide to simplify your training planning.