Throwing Shade on Evidence Based Training?
In Muay Thai, it’s easy to get caught up in the latest trends. With sports science growing in popularity, many fighters and coaches find themselves tangled in a web of evidence based training protocols, obsessing over details that often make little difference. It’s time to break free from this mindset.
This trap – the obsession with being theoretically correct – has begun to take hold of the Muay Thai community. Fighters and coaches, once content with training through grit and experience, now lose hours chasing the perfect formula.
For some, the pendulum has swung too far from ignorance to an unhealthy fixation on minutiae.
by Don Heatrick
@donheatrick
Andrew Huberman’s influence, for example, may have fuelled a mindset where fighters feel they must adhere to every piece of scientific advice, fearing they’ll fall behind otherwise. But here’s the truth: most of what you do won’t significantly impact your performance.
Let me explain. The 80/20 rule is king. You’ve likely heard of it before – 80% of your results come from 20% of your efforts. This principle applies to everything, especially training.
Think about it. That gruelling week of training? Only a small portion of it contributes to your real progress. The rest? Filler. And yet, so many are pouring endless energy into the filler, chasing perfection when imperfect action would serve them better.
Perfectionists beware – failing to start because you’re seeking the ideal plan is a failure in itself.
Here’s where the danger lies: believing that every detail matters equally. In reality, obsessing over anything outside your top 20% priorities is a waste of time. I’ve seen it myself. Fighters meticulously adjusting their training, down to the second, while their core techniques and conditioning languish. They’re missing the forest for the trees.
True Evidence Based Training
So, how do you find your way out of this trap? It starts with realising that sports science isn’t the enemy – but it’s also not the sole solution. Evidence based training, when used correctly, is about practicality. Research often lags behind what coaches are already doing, confirming or disproving methods that have been field-tested long before they hit the lab.
Science should inform your decisions, not dictate them. After all, coaching is about context and relevance. What works on paper often crumbles under the realities of a fighter’s unique circumstances.
Take strength and conditioning coaches, for instance. Their role is to take scientific knowledge and apply it in a way that reduces injury and boosts performance – under real-world conditions. They filter out what’s irrelevant and focus on what truly makes a difference for the athlete. This is what evidence-based training should mean for you.
As a coach or fighter, your job is to identify that 20% – the high-priority actions that yield the greatest progress – and focus on those. Don’t get lost in the details. Instead, keep your eye on the prize. The rest? Nice to have, sure. It maintains general work capacity/fitness, but it shouldn’t consume your time or energy.
Evidence Based Training Takeaway!
Here’s your actionable takeaway: assess your training. Are you caught in the trap of perfection? If so, simplify. Strip back to the basics. Prioritise the 20% that drives results, and let go of the rest.
The balance lies in using science as a tool, not as a crutch. Combine it with practical experience, and you’ll find that clarity and progress come naturally.
In Muay Thai, as in life, it’s not about being perfect. It’s about being effective. Break free from the distractions – and get back to what truly matters in the ring.
