Skip the outdated bro-splits and use the essential exercise movement patterns to start training like combat sport athlete

It’s not enough to just lift weights – we need to train our bodies in a way that transfers directly to better striking, clinching, and evasion.

In this video I break down the 8 fundamental exercise movement patterns that every fighter must master to build balanced, functional strength that enhances your speed, power, mobility, and injury resilience.

By properly balancing agonist and antagonist muscle strength, you’ll be able to strike faster and harder.

Whether you’re an aspiring nak muay just starting out or a seasoned veteran looking to optimise your training, this episode has invaluable insights you can implement right away.

The time is now to build an unstoppable Muay Thai physique!

by Don Heatrick

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:

Want to help us invest even more in providing free content? …You can donate here


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