by Don Heatrick

Riddle me this…

What becomes more difficult the better you get?

…Have you got it?

I’ll tell you where I’m going with this, my answer is…


But this is much more than just a riddle…

If you want to become the best you can be, we must unpack this so we can properly exploit it.

I’ve previously spoken before about “newbie gains”, and the fact that initially the learning curve is steep, with improvements coming literally every training session.

This is true both of the technical/tactical side of Muay Thai, and the physiological improvements as your body adapts to become more efficient at the demands you’re placing on it.

But that steep climb in improvement levels-off the more you practice and train.

You need to invest increasingly more time to achieve anywhere near the same level of improvement.

And this is where the initial buzz starts to transition into more of a grind, and your motivation to train or compete in Muay Thai is tested…

Has your curiosity turned into a passion yet?

If it hasn’t, you’ll likely give up.

Passion is the key. It’s the only way you can push past the inevitable “sucky” parts of the process, where it gets so hard that you want to quit…

And most people will.

To stay with it, your reasons for training must be aligned to your core values and beliefs.

And Muay Thai is a personal journey.

You may not want to compete, training does it for you.

Or, you may feel that competition is the only way you can take yourself to the next level and continue to improve, otherwise, you’re stuck.

What’s key, is this is unique to you.

But there comes a point you’ll feel you need a bigger challenge.

Because improvement comes from finding flow.

Flow state is that sense of mind and body effortlessly functioning together in super sharp focus, no distractions…

Time feels like it slows, your spider senses are tingling, anticipating everything that’s happening. You’re “in the zone”!

When you’re in flow, you’re capable of your absolute best without it feeling like a huge effort at all.

You’ll certainly have felt this feeling before in training, when the conditions where right.

When in flow, the neurochemical reward is huge. You literally feel a high!

It’ll drive you to do this again, however tough it was to get there, just to feel this way again.

But here’s the thing…

In order to reach this same point of flow again next time, you’ll need to challenge yourself even more.

Because flow is also the point at which you improve the most too. It’ll fast track your growth.

But here’s the next riddle…

Flow only comes when you push yourself a little beyond what you’re cable of.

And finding flow changes you. You level up.

So it’s something you must continually scale up and chase!

To hit this, you must understand there’s a challenge/skill ratio.

If the level of the challenge is too low compared to your ability, then you’ll not hit flow, you’ll become bored.

But if the challenge is too high you become anxious and drop out of flow too.

Researchers suggest that optimal flow happens when the challenge is about 4% greater than your current level of ability or skill in that task.

That’s the flow sweet spot.

So we return to our riddle of improvement…

To fast track your progress you must continually, incrementally push yourself just a little further than is comfortable – build greater ability.

But, as you build your ability levels, it becomes increasingly harder to push beyond them.

This is true both physiologically and psychologically.

However, it’s a rush finding your limits, and discovering ways to move beyond them.

Keep exploring. And above all, testing yourself just beyond your ability level.

It’s where the magic happens.

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.

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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