by Don Heatrick

Many fighters struggle to adapt their training program to suit their personal weekly schedule…

A schedule that’s VASTLY different to a full time fighter out in Thailand.

In this short podcast, I explain more by way of a worked example from Jamie.

Just One Weekly Run?

I’ve had a question from Jamie, who’s reached out on Instagram. I’m going to read it out to you for full context before I give an answer…

“Is three (cardio) runs needed, mate? I work five days a week.

“Wake up at around 7:00 a.m.. Get to work for 8:30 a.m. to 5:00 p.m., then get two busses to training, 6:00 p.m. to 8 or 8:30 p.m. and then get home for about 9:00 p.m.

“By the time I’ve showered and fed, it’s time to sleep for work again.

“I always wake up shattered from training.

“So waking up too tired from training to run before work.

“And then I’ve got no time after, unless I just force myself before work…

“Which I’m going to try my best to do as I know it’s a mindset thing…

“But then I still need energy for work and training at night.

“But I can always get two strength and conditioning and one sprint in per week, and run 2x 1.2 miles a week at Muay Thai.

“I don’t know if that’s too much to read or take in, but what I’m meaning is…

“I work, then go straight to training, then sleep and repeat.

“So it’s hard to find time to fit in three runs a week before work.

“I could run on a Saturday, or Saturday and Sunday and leave out a rest day.”

My Thoughts

One run on top of everything else that’s going on there, is enough, as long as it’s lasered in on the specific energy systems development that matches the purpose of your training block.

So is it more a requirement that you’ve got aerobic capacity being built with more steady state work?

Or is it more aerobic power where we’re working more higher intensity intervals.

Or even closer to the end of the fight camp, really close to the fight, are we working anaerobic lactic power with inadequate rest and recovery
and its very high intensity intervals with short periods?

Training is only making you fitter, stronger, more skillful if you’re recovering from it.

And we need to take into account not only the training stress, but all the stress that you’ve got going on in your life, even outside of training.

So work commitments, family commitments, how good is your sleep?

How much sleep are you getting?

All of that is crucial – to make sure you’re recovering enough – for you to keep progressing in your training.

All of those stressors, including the training stress, need to be managed and balanced to have an effective training program, and it’s crucial that you’re taking at least one full day’s rest each week as well.

Otherwise, you’re on that slippery slope to overtraining and potentially injury, not to mention a jaded and lacklustre Muay Thai performance.

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 a Muay Thai champion’s strength & conditioning, which results in…
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