Corona Efficiency – Tips for Returning to the Gym in 2020

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 [...]

Corona Efficiency – Tips for Returning to the Gym in 20202020-07-17T17:01:23+01:00

Shuttle Run Technique for Optimal Cardio – MAS Training

While on lockdown, your cardio conditioning can either maintain fitness, or develop fitness... It can encourage poor movement mechanics, or promote sound movement and stability. Done well, progressive shuttle run training does both. I encourage you to improve how you move when you’re training at home. With some thought, cardio training can [...]

Shuttle Run Technique for Optimal Cardio – MAS Training2020-03-28T17:43:09+00:00

Nothing To Pull From? Body Weight Exercise – Floor Wiper Press

When you’re stuck at home without something to hang and pull from, you need a way to train that musculature on the upper back to retain strength and stability… Too much pushing will mess up your posture and increase your risk of injury. So I’ve put on my “thinking cap” [...]

Nothing To Pull From? Body Weight Exercise – Floor Wiper Press2020-03-27T20:46:14+00:00

DO BETTER – Working Out is NOT Training

Once you are tired of just “working out” (spinning your wheels), start TRAINING instead. When you’re training, you’re progressively working toward a specific purpose... And that purpose is far more targeted than “stay in shape” or keeping busy. A woolly objective like that may burn calories and prevent you putting [...]

DO BETTER – Working Out is NOT Training2020-03-26T13:38:06+00:00

Strength-Power-Speed (SPS) Routine – A S&C Routine for Training at Home

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 [...]

Strength-Power-Speed (SPS) Routine – A S&C Routine for Training at Home2020-06-08T21:03:50+01:00

Coronavirus (COVID-19): Plan Your HOME TRAINING Options Now

Following discussions with my face to face clients this last week, and now the Coronavirus has been confirmed as pandemic by World Health Organization, I’ve been considering my personal obligation to those I train. Although many of us are young enough and fit enough to personally not be severely affected even [...]

Coronavirus (COVID-19): Plan Your HOME TRAINING Options Now2020-03-13T19:51:22+00:00

Muay Thai Elbow Mechanics – How to Develop Sharp Technique & KO Power

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 TRANSCRIPTIn this episode, I’m going to breakdown one of the most feared weapons in Muay Thai. The elbow.I'm going to show you...1. How to [...]

Muay Thai Elbow Mechanics – How to Develop Sharp Technique & KO Power2019-07-18T21:16:06+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

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 EXERCISES2020-01-03T07:47:28+00:00

If You Die Doing This Test, Don’t Blame Me!

How do you test for maximum heart rate? This question came up in response to my review of the sports science methodologies being used at Petchyindee Muay Thai in Bangkok... Keeping it short and sweet, here's my favourite approach to testing for maximum heart rate (so you know what percentage of maximum you're really [...]

If You Die Doing This Test, Don’t Blame Me!2021-07-26T16:31:41+01:00

Exercise Sophistication – Suspension 180 Degree Jump

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 [...]

Exercise Sophistication – Suspension 180 Degree Jump2020-07-26T20:05:53+01:00

HARDER THAN IT LOOKS – ATHLETIC CORE STRENGTH EXERCISE YOU CAN DO ANYWHERE

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 [...]

HARDER THAN IT LOOKS – ATHLETIC CORE STRENGTH EXERCISE YOU CAN DO ANYWHERE2019-04-23T08:08:27+01:00

Can’t Throw Med Balls in Your Gym? Try This Suspension Exercise Instead!

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 [...]

Can’t Throw Med Balls in Your Gym? Try This Suspension Exercise Instead!2020-07-26T20:05:58+01:00

Muay Thai Specific Strength and Conditioning Part 2

Not all of your supplemental training will transfer as directly to Muay Thai performance as others, but it also doesn’t need to. In fact, you'll run into problems if all your training does. So what's the deal, should your training be Muay Thai specific or not? In part 1 I discussed energy systems conditioning, [...]

Muay Thai Specific Strength and Conditioning Part 22019-04-22T20:38:02+01:00

YOUR TRAINING IS YOUR RESPONSIBILITY

As a Thai boxer, you have many different opportunities to train, some with groups and training-partners, and others by yourself. It's great working with others, and there's plenty of benefits to doing so, but grasping your solo sessions and making them count will take you to another level. Get Personal I see far [...]

YOUR TRAINING IS YOUR RESPONSIBILITY2019-07-30T20:06:33+01:00

More Muay Thai Clinch Strength

To add further to Sean Fagan's recent release of his  Clinch King training video series, here are some more complimentary exercises to boost your clinch strength. If you missed my first few exercises, and my explanation of what clinch strength is and isn't, check out part 1 here. In the last post I said: "... clinch strength [...]

More Muay Thai Clinch Strength2019-04-22T19:10:21+01:00

Power – Strength – Fat Loss Routine

Do you want to increase strength and power, while torching body fat too? Here's a two-sessions per week programme (used on non-consecutive days) that not only improves body composition, but also builds athletic ability. Each session consists of two circuits; firstly a short plyometric power circuit (speed), and secondly a power (speed-strength) and strength-endurance [...]

Power – Strength – Fat Loss Routine2019-04-22T18:58:39+01:00
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