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

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…
  • 00:00:00Introduction: Quick intro to the importance of pad work in Muay Thai training.
  • 00:00:03The Psychological Edge of Final Week Training: Why the final week of training can be a game-changer mentally.
  • 00:00:09The Vanity Sessions – Feel vs. Physical Impact: Unraveling the sessions that boost confidence more than physique.
  • 00:00:17Short, Sharp, Fight-paced Pad Work: Emphasising the need for intensity in preparation.
  • 00:00:26Choosing Your Training Partner – Pads vs. Punchbags: The unique benefits of an interactive pad holder.
  • 00:00:44Safe Sparring– Maximizing Output, Minimizing Injury: Walking the line between effective training and injury prevention.
  • 00:00:58The Risk-Reward Paradigm in Sparring: The dangers of getting injured too close to a fight.
  • 00:01:08Replicating the Fight – Training Specificity: Why mimicking the exact conditions of your bout is crucial.
  • 00:01:21Fight Pacing– Learning to Last the Distance: The pitfalls of not tailoring your training to your fight duration.
  • 00:02:42Personal Anecdote – Running & Pacing: Relating fight pacing to running distances for clearer understanding.
  • 00:03:33The Ideal Pad Round Strategy: Explaining an effective fight preparation strategy.
  • 00:04:19Different Coaching Philosophies: Recognising that there’s more than one way to train.
  • 00:04:24Experimenting and Finding What Works: Encouraging fighters to tailor their preparation to their personal needs.

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.

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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…

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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.

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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…
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