Surviving a Brutal Training Schedule
One of my fighters found themselves up to their neck in a brutal training schedule. Three killer training days stacked back-to-back…
This isn’t what you’d draw up in a perfect world. With Muay Thai training, you must work with what you’ve got.
Muay Thai gym schedules are what they are – you train when the classes run.
And let’s talk about training partners – they can change everything about your session. A partner’s experience level, size, or whether they’re preparing for a fight can turn what you planned as an easy technical session into a full-on war.
Your total workload combines both your life outside the Muay Thai gym and your training inside it.
It’s not just about managing your training, it’s about managing your entire stress load–work, family, commuting–it all counts!
by Don Heatrick
@donheatrick
How to Handle Challenging Training Schedules
Control What You Can
- When sparring days are fixed, focus on managing your recovery windows
- Have multiple high-intensity days in a row? Adjust your other training variables
- On a “high” week? Consider scaling back supplementary work
Monitor Your Recovery
- Track your recovery metrics (sleep quality, HRV, resting heart rate)
- Adjust intensity based on whether you’re in a low, medium, high, or deload week
- Pay attention to how your body responds during different training week intensities
Double Down on Recovery Basics
- Prioritize sleep (aim for 8-10 hours)
- Take strategic naps between sessions
- Dial in your nutrition (especially protein intake)
- Stay on top of hydration
Out of Control Training Schedule?
Control everything else when you can’t control the schedule.
Think like a professional:
- Low week? You can handle more volume
- Medium week? Start adjusting
- High week? Prioritize precise recovery methods
Quick Action Steps:
- Review your current schedule – identify your immovable, high-intensity clusters
- Plan extra recovery time around these periods
- Focus on sleep, nutrition, and hydration during challenging weeks
Success comes from your response to the schedule, not from having a perfect training schedule.
Further Resources
