Fight ready pad work isn’t just about sweating out; it’s about crafting a strategic approach that replicates the fight’s intensity.
Dive deep into the nuances of fight-specific training in this episode, as we uncover how to leverage pad work sessions for maximum psychological and physical benefit, ensuring you’re sharp and agile for the big day.
Whether you’re a Muay Thai enthusiast, coach, or fighter aiming for the top, this fresh perspective on training will revolutionise your prep game.
Drawing inspiration from years of practical experience and insights from fighters, our methods resonate with the true essence of Muay Thai. Click play to discover a potent blend of tradition and innovation…
🎥 Pad work footage: @fightlore
by Don Heatrick
@donheatrick
Making Your Pad Work Count
When it comes to gearing up for that big fight, let’s admit it: our pad work could use a little extra oomph. Especially in that crucial last week before the ring bell, where the training leans more on the mind than the muscles.
Here’s the thing—by the time you’re in that weight-cutting phase, the gruelling part of training is essentially behind you. Now? It’s about recouping and rejuvenating from the rigours of the fight camp. You want to enter the ring exuding energy and showcasing your top-notch skills, not as a weary version of your real fighter self.
But here’s the curveball—striking the right balance between peak performance and staying razor-sharp mentally and technically needs a thoughtful approach to pad work. One that many tend to sidestep.
Pad Work Vanity Sessions
So, what’s the unique twist? During the fight week, I swear by what I’ve coined as “vanity sessions.”
These sessions are more about fueling your self-belief than draining your physical stamina. In that ultimate week, aim for concise, intense, and fight-paced pad sessions with a pad holder who challenges you with some sparring-like pushback but without the risk of injury.
Fight Specific Pad Work
Zooming out a bit, in the final month-long stretch before the fight, go all-in on fight-centric pad work. Instead of pushing yourself with extended rounds that are tougher than the actual fight, mirror the real deal.
Say you’re prepping for a three, 2-minute round fight—your pad session should mimic that exact format. Follow that with a rest of about 8-10 minutes, and then, for the cherry on top, replicate that back-to-back (maybe 3 or 4 times). This ensures you manage your energy aptly, avoiding spreading yourself too thin over an elongated duration.
Here’s a simple analogy: Think of a 200-metre sprinter. Training for 400 metres, assuming it’s “tougher”, would be a misstep. Not only would they misalign their fitness needs, but their pacing would be all over the place.
This underlines the risk of not tailoring your training to the actual fight duration. Tailored, purposeful training equates to a polished Muay Thai performance. However, like all things, feel free to play around and discover what suits you best!
Key points from this week’s video…
- 00:00:00 – Introduction: Quick intro to the importance of pad work in Muay Thai training.
- 00:00:03 – The Psychological Edge of Final Week Training: Why the final week of training can be a game-changer mentally.
- 00:00:09 – The Vanity Sessions – Feel vs. Physical Impact: Unraveling the sessions that boost confidence more than physique.
- 00:00:17 – Short, Sharp, Fight-paced Pad Work: Emphasising the need for intensity in preparation.
- 00:00:26 – Choosing Your Training Partner – Pads vs. Punchbags: The unique benefits of an interactive pad holder.
- 00:00:44 – Safe Sparring– Maximizing Output, Minimizing Injury: Walking the line between effective training and injury prevention.
- 00:00:58 – The Risk-Reward Paradigm in Sparring: The dangers of getting injured too close to a fight.
- 00:01:08 – Replicating the Fight – Training Specificity: Why mimicking the exact conditions of your bout is crucial.
- 00:01:21 – Fight Pacing– Learning to Last the Distance: The pitfalls of not tailoring your training to your fight duration.
- 00:02:42 – Personal Anecdote – Running & Pacing: Relating fight pacing to running distances for clearer understanding.
- 00:03:33 – The Ideal Pad Round Strategy: Explaining an effective fight preparation strategy.
- 00:04:19 – Different Coaching Philosophies: Recognising that there’s more than one way to train.
- 00:04:24 – Experimenting and Finding What Works: Encouraging fighters to tailor their preparation to their personal needs.
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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/
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