Let’s face it; Muay Thai is a world where form and function are inseparable. For fighters, it’s not just about how you perform in the ring; it’s also about how you present yourself. A well-built physique can boost confidence and even intimidate opponents.

While muscle-building isn’t the primary goal for Muay Thai fighters aiming to dominate their weight class, there are moments when a little extra muscle can make a significant difference.

In this episode, we delve into the art of strategic muscle building for Muay Thai fighters. We’ll guide you on when to target muscle growth and how to tailor your weekly training schedule to gain lean muscle without sacrificing the agility, speed and skill essential for success in your weight class.

Join us as we uncover the perfect balance between power and finesse, and learn how to schedule training to sculpt your body to be both an athletic work of art and a formidable weapon in the ring…

by Don Heatrick

Muay Thai & Muscle Mass?

In the realm of training for fighters, especially in Muay Thai, the emphasis is often on achieving a functional, athletic physique that’s tailored to performance in the ring, rather than merely for aesthetic appeal. It’s important to design training regimens around the desired outcomes in the sport, keeping in mind that the physique will naturally adapt if the training and nutritional components are correctly managed to both build muscle mass or reduce the blanket of body fat.

Navigating The Muscle Mass Journey

In Muay Thai, achieving muscle gain (hypertrophy) requires a carefully considered approach. Fighters must tread cautiously, as excessive muscle gain can propel them into a higher weight class, potentially facing opponents with different speed and power attributes. Striking the perfect balance between competitiveness and efficiency in your current weight class is typically preferable.

However, your fight style, height within your weight class, perceived speed, and resilience in handling heavier hitters in the weight class above you all come into play. If you find yourself tall for your weight class, sense a need for improved speed, or possess the robustness to contend with heavier opponents in the next category up, strategically adding functional muscle mass could enhance your competitive edge.

Crafting the Perfect Training Balance

A generalised strategy might involve two resistance training sessions per week, aiming for a balance that permits athletic muscle development without undermining skill training and Muay Thai technique work.

Two sessions tend to support decent progression without detrimentally impacting skill training. If body composition and muscle size become a higher priority – perhaps for aesthetic or psychological confidence reasons – this might be escalated to three sessions per week to further stimulate muscle growth.

Nevertheless, the decision between two or three sessions might hinge upon individual responses to training and muscle growth ease. Also, training for increased muscle mass needs to be approached with caution, ensuring it doesn’t cause excessive muscle soreness or structural breakdown (DOMS), which could hamper both skill and strength training.

Three’s a Charm, But Two Might Just Do!

Where a fighter seeks to regain previously held muscle mass (lost due to inactivity), two sessions might suffice due to the phenomenon of muscle memory, making the regaining process potentially faster than the initial muscle development. However, if the objective is to cultivate new muscle mass or accelerate the process, three sessions per week would be more effective.

It’s essential that this strategy hinges on maintaining a delicate balance to prevent overshadowing skill development in Muay Thai, ensuring that fighters remain technically proficient and not perpetually sore from hypertrophy training. As always, the athlete’s responses, objectives, and requirements should guide the precise configuration of their training program.

Muscle Mass: Wrapping It Up

Remember, your training should be as strategic as your fighting game plan. Strike a balance that honours your skill training while fine-tuning your physique to optimal functionality. Your physique should be a byproduct of your training focus and not the other way around.

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.

Follow Don Heatrick on Instagram: https://www.instagram.com/donheatrick/

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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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