Advanced Muay Thai Clinch Strength

What Clinch Strength Is & Isn’t Of all the Muay Thai tactics, the clinch demands the most raw strength. If you layout all Thai boxing techniques on the force-velocity curve, you’ll have clinchwork at one end (strength) and punches at the other (speed). BUT - Good clinch work comes from relaxed, efficient application [...]

Advanced Muay Thai Clinch Strength2019-08-24T20:06:24+01:00

Functional Strength & Hypertrophy Routine for Muay Thai Fighters

I first published this in 2013, and it’s been my most popular video on YouTube even after all these years. So I’ve decided to update it and re-publish it for newer readers and anyone who wants to run it again, as it’s still as effective as ever in helping Thai boxers build functional strength [...]

Functional Strength & Hypertrophy Routine for Muay Thai Fighters2019-09-13T21:18:48+01:00

Strength & Conditioning for Muay Thai 101 – A Science-Based Approach to Accelerated Athletic Development

This guide is for both Beginners & Competitive Fighters looking to grow as quickly as possible... For those looking to take advantage of every training potential, specifically to accelerate their Muay Thai performance and take their game to the next level. Contents: The Role of S&C in Muay Thai [...]

Strength & Conditioning for Muay Thai 101 – A Science-Based Approach to Accelerated Athletic Development2019-08-13T09:59:58+01:00

How To Choose Exercises For a Fighter’s S&C Session

I’m often asked how I choose exercises for a fighter’s gym session. So I’ve broken down the steps I mentally run through when planning a strength and conditioning session – to ensure productive progress for every minute in the gym. So let’s get to it... My 9-step logic to selecting the best/most appropriate [...]

How To Choose Exercises For a Fighter’s S&C Session2019-07-27T06:57:59+01:00

Why Fighters SHOULDN’T Train With Resistance Bands – They’ll Ruin Your Technique!

I’m often asked if it’s good training for fighters to throw punches and kicks with resistance bands connected to their arms and legs? You know, like in the Instagram posts? The short answer is no! Loading up skilled Muay Thai technique is never a good idea, because it changes how you move. An [...]

Why Fighters SHOULDN’T Train With Resistance Bands – They’ll Ruin Your Technique!2019-06-30T15:00:23+01:00

Heiden and Stick – Muay Thai Balance and Stability Exercise

The Heiden and Stick exercise is an important progression in a Thai boxers speed and plyometric training. It targets sideways, lateral movement, involving adductors and glute medius muscles at the hip to control the knee, and multiple muscle groups in the feet, ankle and calves. And it not only trains unilateral (single leg) [...]

Heiden and Stick – Muay Thai Balance and Stability Exercise2019-06-18T17:35:10+01:00

Shoulder Butt Drill For Explosive Punches and Elbow Strikes

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 [...]

Shoulder Butt Drill For Explosive Punches and Elbow Strikes2019-06-16T13:57:18+01:00

What Other Exercises Should I Use With Your Optimal Fight Camp Blueprint?

I’m often asked "What other exercises should I use for the Optimal Fight Camp Blueprint?" So let’s get straight into it... VIDEO TRANSCRIPT WITH FURTHER LINKS As I’ve laid it out, the Optimal Fight Camp Blueprint highlights the principles of training – the underlying truths of effective training. Fail [...]

What Other Exercises Should I Use With Your Optimal Fight Camp Blueprint?2019-06-18T22:11:58+01:00

Muay Thai Warm Up Drills – Bound and Hop Series

by Don Heatrick @donheatrick For many, Muay Thai warm up drills are a wasted opportunity to become better fighter. If raising your pulse and limbering up are all you are doing in your warm up, then there's plenty being left on the table. I'm not big on waste. And wasting time is my [...]

Muay Thai Warm Up Drills – Bound and Hop Series2019-06-18T22:17:22+01:00

5 PERFORMANCE BOOSTING EXERCISE CATEGORIES FOR YOUR RESISTANCE TRAINING SESSIONS

"Heavy Hitter", Bob Wansink audio messaged me some great questions regarding speed and power training via Anchor.fm, and this Heavy Hitters Podcast is a direct reply. In this episode, I share the 5 exercise categories I use in every resistance training session that I program. VIDEO TRANSCRIPT WITH FURTHER [...]

5 PERFORMANCE BOOSTING EXERCISE CATEGORIES FOR YOUR RESISTANCE TRAINING SESSIONS2019-05-05T17:40:41+01:00

MUAY THAI BALANCE DRILLS AND EXERCISES

Sure, you could try to improve your Muay Thai balance by simply practising your technique over and over until it gets better. But there are some shortcuts you may be missing, because you've glossed over the personal limitations you may have, but are unaware of. In this podcast, I explore this a little deeper, [...]

MUAY THAI BALANCE DRILLS AND EXERCISES2019-04-23T13:59:50+01:00

23 ESSENTIAL ITEMS OF MUAY THAI STRENGTH AND CONDITIONING EQUIPMENT

"What Muay Thai strength and conditioning equipment do I need?" I'm asked this a lot! You don't need lots of equipment, or even expensive equipment to follow a world class strength and conditioning program. And I've boiled it down to these "must have" items. Collect these, and there really is nothing holding you back, except [...]

23 ESSENTIAL ITEMS OF MUAY THAI STRENGTH AND CONDITIONING EQUIPMENT2019-04-23T13:45:58+01:00

WHAT’S BEST FOR MUAY THAI, CHIN-UPS OR PULL-UPS?

Chin-ups and pull-ups, a holy grail of gym performance – but what does it mean to your Muay Thai performance? And is one better than the other? We’ll get into the differences and the effect on your Muay Thai in more depth in just a moment, but first let me explain why [...]

WHAT’S BEST FOR MUAY THAI, CHIN-UPS OR PULL-UPS?2019-04-23T12:40:25+01:00

HOW DO YOU TRAIN STRENGTH, POWER AND SPEED IN ONE TRAINING SESSION?

Despite the recent snow here in my part of the world, sponsored fighter Joe Le Maire has still made it in for his gym sessions at my home gym! And I thought I'd share some of the work we're doing together to help him prepare for his next fight. So here’s a quick video [...]

HOW DO YOU TRAIN STRENGTH, POWER AND SPEED IN ONE TRAINING SESSION?2019-05-05T17:36:18+01:00

CLIENT SPOTLIGHT… CHIN UP PERFORMANCE

This week I'm going to spotlight a strength and conditioning milestone achievement of Richi Alvarez, one of our online Heavy Hitter members. He's been working consistently on the program now for over a year and a half, and has just hit one of his athletic goals scoring a 7/10 on the chin up max [...]

CLIENT SPOTLIGHT… CHIN UP PERFORMANCE2019-04-23T12:25:35+01:00

MUAY THAI CHEAT SHEET – SOME HELP GETTING YOUR TRAINING STARTED

Have you started yet? Whatever your training goals are, have you begun or are you still keeping it on the backburner? If it's important, do it. Get started right now. I’ll help you... MUAY THAI TRAINING WEEK CHEAT SHEET Making the best use of your limited training time is [...]

MUAY THAI CHEAT SHEET – SOME HELP GETTING YOUR TRAINING STARTED2019-05-05T17:34:33+01:00

ANKLE MOBILITY QUICK FIX – THREE STEP PROCESS

When I’m working with my face-to-face clients, many of them have had injuries or moved poorly because limitations in range of motion. Left unaddressed, poor movement leads to a cascade of injuries further "along the chain" in the body. One of the main culprits for many, is bad or asymmetrical ankle mobility, which causes [...]

ANKLE MOBILITY QUICK FIX – THREE STEP PROCESS2019-05-05T17:31:41+01:00

SUSPENSION EXPLOSIVE PRESS UP FOR MUAY THAI

The Suspension Explosive Press Up is an example of an explosive upper body power exercise for Muay Thai using a TRX Suspension Trainer. This is great for all you fighters on the move and without access to a fully equipped gym. SUSPENSION EXPLOSIVE PRESS UP FOR MUAY THAI This exercise is [...]

SUSPENSION EXPLOSIVE PRESS UP FOR MUAY THAI2019-04-23T08:39:06+01:00

INSPIRATORY MUSCLES & HEX BARS – MUAY THAI STRENGTH AND CONDITIONING Q&A

This is the first episode in a series, answering six great questions posed by Richi Alvarez in the private group for my online strength and conditioning programme. Richi is training full time at Khongsittha Gym in Bangkok, and has a background in strength and conditioning too. So there's some great thought behind the questions. [...]

INSPIRATORY MUSCLES & HEX BARS – MUAY THAI STRENGTH AND CONDITIONING Q&A2019-04-23T08:13:13+01:00