by Don Heatrick

WHO declares Coronavirus a pandemicFollowing discussions with my face to face clients this last week, and now the Coronavirus has been confirmed as pandemic by World Health Organization, I’ve been considering my personal obligation to those I train.

Although many of us are young enough and fit enough to personally not be severely affected even if we did contract the virus, we are responsible for not spreading it to many others… Ultimately causing those older and less healthy to lose their lives.

Reducing Contact

Beyond maintaining cleanliness by washing hands regularly, avoiding touching your face (especially eyes, nose, and mouth), coughing or sneezing into tissues and binning it, keeping contact surfaces (handles etc.) regularly cleaned…

Reducing your contact with others is the best way to not only avoid contracting the virus, but also inadvertently spreading it to many others while you’re contagious, but yet to show symptoms.

Acting early enough can slow the progress of the virus and help bring it under control sooner rather than later… and I want to be responsible and do the most I can.

Being led by the UK Government regarding timing, I will ultimately advise my face-to-face clients not to travel to see me in-person for training sessions.

Home Training

I will instead provide them with training sessions that they can carry out at home using a TRX style suspension trainer.  Further supported with video calls and exercise tutorial videos too if needs be.

That way, regardless of any imposed national “lockdown”, my clients can still maintain their fitness in isolation if needs be.

For years now, I’ve only trained clients one-to-one in my private gym. So I have a high level of control of the cleanliness of my training facility. However, public gyms naturally carry a far greater infection risk.

Your local gym will highly likely close to prevent the spreading the Coronavirus. Please start considering how you will maintain your training now, ideally at home.

Get Kitted Out

If you have basic weight training equipment (such as kettlebells, dumbbells, barbells, weight plates, squat rack, flat bench etc.), you can easily progress your fitness by adopting a productive training program at home.

If you don’t have such equipment or space, then a TRX style suspension trainer is an easy solution. And when programmed well, will improve your performance rather than just maintaining it.

I’ll be sharing some home training ideas with you over the coming weeks to help better prepare you to train at home.

In the meantime, start thinking about your home training equipment options, and ordering something suitable depending on your budget and available space.

Here are my equipment recommendations to maintain world class training even if training at home…

TRX Suspension Trainer (or similar)

If you can’t get hold of anything else on this list, this once piece of kit alone can get the job done.

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

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.

To have a fully functioning home gym set up, this is what you’ll need. And if you have any questions, let me know in the comments below.

Further Resources

First, there’s my guide that will clear up the most important questions you’ll have on how to put together your own training programStrength & Conditioning for Muay Thai 101 – A Science-Based Approach to Accelerated Athletic Development here.

Then there’s my fight camp guide to programming S&C for superior athleticism & ring dominance: Optimal Fight Camp Blueprint here.

And here are some Suspension Training exercises from my online program for you to practice:

Suspension Forward Lunge Explosive Unwrap!

Suspension 180 Degree Jump

Suspension Explosive Press Up

Finally, my fully fledged Minimal Equipment Program, including a fully periodised fight camp using TRX Suspension Training and MAS Shuttle Run protocols.

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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