by Don Heatrick
@donheatrick
From Buakaw to Petchmorakot… is it real?
Combat sports athletes are constantly bombarded with video clips of fighters using training methods or supplements that are seemingly a shortcut to fantastic results.
Most of the time, these clips are little more than social media stunts, either to market a product or simply to get likes…
And fighters are always up for having a laugh, and playing with some new toy in their training for a session or two.
Certain training methods keep coming around at regular intervals on social media.
Some do help fighters improve, while others either waste their time, or even negatively impact performance.
And right now, I want to take a close look at breathing…
It seems having to wear face coverings during the pandemic has respawned an interest in the elevation training mask – fighters are hoping to enhance cardio performance by simulating altitude training or hypoxic training.
So let’s start there…
Shark tank footage courtesy of PHAS3 MUAY THAI
Join the most informed Muay Thai performance community out there!
Subscribe Youtube: https://www.youtube.com/user/donheatrick
Apple Podcasts: https://podcasts.apple.com/gb/podcast/heatrick-heavy-hitters-muay-thai-performance/id1381118000
Spotify: https://open.spotify.com/show/10OL244FWv457CQGwMbK7Y?si=XyPpeSVoQc6jzV9h73uDhQ
Elevation Training Masks
Studies show that training in an elevation mask doesn’t simulate the effects of altitude training, but instead acts more like a respiratory muscle training device.
Elevation masks make it psychologically harder. You become exhausted quicker, not because of muscle oxygenation changes (because there’s no difference), but because brain oxygenation changes.[1]
And this seems to affect your perception of how hard you’re working, the amount of discomfort you’re in, and the anxiety level you experience.
Long story short, you’ll give up earlier.
Wearing an elevation training mask also reduces your ability to focus and remain alert [2], which negatively affects technical and tactical training sessions.
You’ll miss visual cues, reacting slower, making poor tactical decisions, and ultimately be practising and reinforcing poor sparring habits.
And when it comes to resistance training or repeat sprint ability…
Although wearing an elevation training mask doesn’t hinder your ability to complete the total sets and reps, it will hamper your velocity of movement.[2]
For fighters training for maximum power or speed development, this is of course not good news.
Despite maximal effort, you’ll move slower.
And if you train slow, you become slow.
Respiratory Muscle Training
But is there a significant benefit to targeting those breathing muscles?
Studies looking at respiratory muscle training have shown improvements in ventilatory threshold (breathing efficiency), but no improvement in maximum oxygen uptake or performance (power output).[3]
The truth is, your breathing ability rarely limits your ability to perform strenuous exercise [4][5]. Rather it’s your body’s ability to transport oxygenated blood to the working muscles, and for the muscles to use it efficiently when it gets there.
Mouthguards & Performance
This is also why a combat athlete’s performance doesn’t suffer when wearing mouthguards during training or competition[6][7].
Any perceived negative affect is purely psychological[6][7], and usually down to a poorly fitting mouthguard!
Summing Up
An elevation training mask makes training harder – but, just like sprinting is harder if your shoelaces are tied together! That doesn’t mean it’ll make you better at sprinting!
If I want a fighter to experience extreme fatigue – to push their power, speed, fight technique, or tactics under fatigue – I can do that by simply increasing the physical demands on them…
Anyone for a Shark Tank?
Applying the real workload that causes that degree of fatigue simultaneously develops the correct energy systems (central and local endurance) to support these efforts too.
This is then sport specific training. And also teaches the fighter how to pace their efforts (in real time) better too.
Breathing Pure Oxygen
(Well, 95% oxygen— compared to just under 21% we breathe in the atmosphere)
Despite seeing your favourite fighters sucking on a can of oxygen between rounds…
Studies show that personal oxygen supplementation (hyperoxia) doesn’t enhance sport performance either.
Once again, oxygen delivery has been shown not to be the limiting factor in exhaustive exercise performance [8], and recovery isn’t significantly affected by breathing oxygen enriched air [4][8].
Even reaction times after exhaustive exercise aren’t improved[8].
In fact, as well as these physiological measures, psychologically there aren’t any gains to be had either. Rate of perceived effort is the same with or without sucking on an oxygen supply or not [8].
However you choose to look at it…
Using personal oxygen cylinders to improve your Muay Thai performance, or boost your training ability is a waste of money.
Final thoughts
Those touting the benefits of sports masks or personal oxygen supplementation are also selling them.
The evidence so far shows that these products don’t boost your performance or your recovery ability…
The truth is, you’re better off investing your effort in well-structured training (both Muay Thai and strength & conditioning), getting adequate sleep and rest, and improving your nutrition with a healthy diet.
Fighters wearing sports masks or using oxygen cylinders are playing… these methods aren’t proven.
If you found this episode valuable, please like, subscribe, and share this with someone else it could help too!
Further Resources
- Heart Rate Training Myths For Fighters
- Breaking Limits in Muay Thai
- How A Novice Can Become An Expert – And Why Some Never Will
- Do This Every Session To Get Better at Muay Thai Quicker
- Why Fighters SHOULDN’T Train With Resistance Bands – They’ll Ruin Your Technique!
- Strength & Conditioning for Muay Thai 101 – A Science-Based Approach to Accelerated Athletic Development
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.
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 embark on this Muay Thai odyssey. Remember, the doors to Heavy Hitters Barebones will shut on Dec 31st and won’t swing open again until April 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 initiate your journey whenever you’re primed.
Discover Everything About Heavy Hitters Here!
Loyalty Rewards: 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!
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: https://www.instagram.com/donheatrick/
Leave A Comment