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 [...]
How do you score on this thoracic spine rotation test? 9 out of 10 fighters can’t adequately twist their torso! They don’t have enough t-spine rotation, especially on the dominant side of their body. This means they’re limiting the amount of power they can produce in strikes (especially the close-range weapons like elbows and knees), and have an [...]
Regularly practicing this splits, passive, relaxed stretching routine for fighters will rapidly enhance your kicking flexibility. Splits stretching as shown for just 7 mins, at least 3 times per week, will make a huge difference to your kicking ability at all target heights. Not only will you reach higher targets, like the head, that [...]
Both barbells and dumbbells have their place in a fighters program for exercises like the shoulder press... Either to target specific qualities in different blocks of training, to accommodate shoulder mobility or injury, or simply because of the limited availability of one or the other in your gym! In this video all is explained, while [...]
Fighters instinctively feel that hill sprints boost their fight performance. And mixing these High Resistance Intervals amongst your “roadwork” develops your endurance in a way steady state running can’t. But, not everyone has access to a decent hill. What’s the minimum hill gradient required? And what alternatives to hill sprints are there if you [...]
Tune-up your Muay Thai Superman punch or elbow with this Med Ball Jump Slam exercise! Not only is this a great explosive hip extension and core anti-extension exercise, but it’s a fantastic way to teach timing and awareness of body position during jumping strikes. Seriously great for amping up your flying Superman elbow! This [...]
In this (whiteboard) podcast episode, I go into some detail on how I’d recommend changing the strength and conditioning element of training if you’ve little or no Muay Thai training right now! Join the most informed Muay Thai performance community out there! Subscribe Youtube: https://www.youtube.com/user/donheatrick Apple Podcasts: https://podcasts.apple.com/gb/podcast/heatrick-heavy-hitters-muay-thai-performance/id1381118000 [...]
In this episode, the Secret To Unstoppable Muay Thai Mojo! And I’ll start with a very short story… As the sun began to rise this morning, it was chilly, but bright, as I set off for my Sunday run with my dog, Logan. My running [...]
For many fighters, bodyweight training only serves as muscular endurance training – multiple rounds of upward of 10 reps per exercise. This approach develops endurance, or “conditioning”. It doesn’t touch the neuromuscular system that’s developed in resistance training sessions targeting strength, power, and speed. And in missing this, fails to [...]
As promised, here’s the first area of soft tissue work that you can do at home using a tennis ball, or similar. I’ve started at the ground, with the foot, because not only is a tennis ball the perfect implement for this part of the body… But also the foot is [...]
Here's a follow up answering to a couple of questions that came up from the first video on push up technique for fighters… "I feel so much weaker when I stop flaring out my elbows when I do my push ups, will this change?" "Is there any benefit to doing push [...]
One of the kings of bodyweight exercise, the push up, is often practiced with poor form. Form that translates into your straight punches, particularly as you get tired. Fighters know that rotating the fist too early results in chicken winging, the elbow prematurely flaring out. And that this not only [...]
Today, are you heading out predominantly for a Training session, a Practice session, or a Spoiling session? Let me explain what I mean by these... Training - moves you forward, it’s progressive, uses developmental loads and drills Practicing - reinforces existing skill, creates good habits, maintains athletic qualities Spoiling - [...]
Like many others, I used to believe that hard training left your immune system temporarily at a deficit, leaving an “open window” where you're more likely to pick up an infection. Lots of previous research assumed this, and that’s where I’d got it from.... But it’s a myth. This video explains why this myth [...]
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 [...]
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 [...]
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 [...]
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 [...]
