Tawanchai has been putting in the work for his first defence of the ONE Championship Featherweight Muay Thai World title. And he's shared a glimpse of his strength and conditioning prep on Instagram. In the clip, we see him working through a series of exercises... Battling Ropes Band Resisted High Knees Band Resisted Agility [...]
Thoracic spine, or mid back rotation mobility is lacking in 90% of the fighters I’ve tested, from novices to world class pros. In the last episode, I demonstrated how I test and score this. If you scored between 1 to 3, you’re limiting your striking power and have an increased risk of lower back [...]
Why is there typically more shouting during strikes in Muay Thai training than in fighting? In this episode, I’ll share my thoughts on this specifically, and on breathing during Muay Thai in general... Join the most informed Muay Thai performance community out there! Subscribe Youtube: https://www.youtube.com/user/donheatrick Apple [...]
Gyms around the world are either reopening or preparing to reopen very soon. It’s great news, but the reality of just what we’re going back to bears some thought. In order to reopen safely, gyms must abide by new operating restrictions and safe practice. The number of people allowed in [...]
Some big questions this week! In this episode of the Q&A I'm asked... What is better for the longterm progression and why? MAS or Main Conditioning from Heavy Hitters? Warm-up protocols to stimulate greater neural drive? Training at home and having trouble with loading [...]
I’m often asked for a genuine training program for Thai boxers that don’t have access to any gym equipment – something to supplement the typical training regimen in Thailand... And in the current climate, something you can do at home when your gym has closed to help control the COVID-19 outbreak. So I set [...]
I see many fighters consistently working on the wrong things. And this not only slows their progress to a crawl, but ultimately limits how far they can go. So in this episode, I’m going to explain how you can break limits in Muay Thai... [...]
If you can throw a good shoulder butt, you can throw an awesome punch or elbow! This drill coordinates explosive power from the ground up, and really tells you if your timing is good enough. In this video I share with you a foundation drill that I use to teach fighters to connect [...]
by Don Heatrick @donheatrick To develop a devastating Muay Thai elbow, that ends fights, you've got to watch this video! GET THE 4-WEEK TRAINING PLAN VIDEO TRANSCRIPT In this episode, I’m going to breakdown one of the most feared weapons in Muay Thai. The elbow. I'm going to show [...]
Planning Muay Thai resistance training requires some thought. Just throwing in random exercises based on equipment choices wastes your training time and could lead to unbalanced structural development and ultimately injury! Instead, you should hand pick exercises that fulfil a specific need. But getting caught up in specifics can render you unable to see [...]
When it comes to exercise sophistication, there’s a time and a place for something more advanced, but if you use that prematurely you lose that opportunity for adaptation over the longer term. Please don't shortcut straight to this TRX exercise version, even if you can perform it straight off. There are simpler exercises you [...]
This video clarifies some of my thoughts regarding the changing face of Muay Thai training in Thailand itself. It's going to be a long process, but it has begun. Things are slowly changing in Thailand. And with traditional Muay Thai training habits so strongly embedded and blindly defended, it's the foreigners that could be [...]
Last time I showed you an exercise for core rotational speed and power, this time I serve you the foundation... anti-rotational strength! And this is a true strength exercise, one designed to create enough overload on your neuromuscular system to really increase the amount of force your core can produce and withstand. Combine this [...]
I'm on a mission... to bring real strength and conditioning training to all fighters, even if they haven't got all the kit! ;) And this is especially true for fighters trying to keep on top of their training while away on holiday, or... even when out training in Thailand. We all know that resistance [...]
MuayThai Strength and Conditioning Q&A Episode 1: Core Exercises For Fighters Featuring Manachai, Erhan and Yodchai, filmed at the Yokkao Training Centre in Bangkok. Head over to my YouTube channel and subscribe to get all the latest info as soon as it goes live. Video Transcript: I get asked two kinds of questions when it comes [...]
Regardless if you're talking nutrition or Muay Thai strength and conditioning training, it doesn't have to be perfect to get results. In this super quick Vlog from the office, I explain what is important when it comes to getting results... and having the perfect training programme or nutrition plan isn't it! [...]
My sports massage therapist Jacqui Sinclair pointed out I've a muscle imbalance in my back. Are you thinking this doesn't apply to you? Guess again — it's a sneaky muscle imbalance! Although I use a well balanced strength and conditioning training programme, I failed to account for some innocuous postural activities. In this video I explain why [...]
This morning I'm braving the London's weekday rush-hour, heading to Covent Garden for my daughter's Royal Ballet Workshop. Riding on the Underground Tube car presented an unexpected opportunity to train a bit of stance and balance. I managed to score a seat for my daughter, but I was left standing as the tube car [...]
This weeks post is in response to a coach's request at one of my seminars. He wanted a "finisher" to stick on the end of his Muay Thai training sessions. Here's the brief: 10 - 15 mins in duration to go on the end of 2 or 3 Thai boxing classes a week kept simple [...]
It's not the strength of the arm that throws a punch, or the strength of the leg that throws a kick... It's the amount of power that a fighter can wind out from the trunk and hips – unleashing power via the rotary action of the hip via the trunk to the striking limb. [...]
