Heiden and Stick – Muay Thai Balance and Stability Exercise

2023-08-06T14:59:44+01:00

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 Exercise2023-08-06T14:59:44+01:00

Shoulder Butt Drill For Explosive Punches and Elbow Strikes

2023-08-06T14:59:46+01:00

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 Strikes2023-08-06T14:59:46+01:00

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

2024-02-01T12:01:43+00:00

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 [...]

Muay Thai Elbow Mechanics – How to Develop Sharp Technique & KO Power2024-02-01T12:01:43+00:00

HOW TO MOVE LIKE SAENCHAI!

2024-02-01T11:28:47+00:00

Saenchai is a Muay Thai living legend, and his trademark moves are based on a particular athletic foundation that he’s naturally exploited to awesome effect. Saenchai is an elastic animal! He’s super efficient at storing and returning elastic energy in his muscles and tendons, what sports scientists call stretch-shortening cycle – and not [...]

HOW TO MOVE LIKE SAENCHAI!2024-02-01T11:28:47+00:00

5 PERFORMANCE BOOSTING EXERCISE CATEGORIES FOR YOUR RESISTANCE TRAINING SESSIONS

2023-08-06T14:57:25+01:00

"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 SESSIONS2023-08-06T14:57:25+01:00

MUAY THAI TRAINING – ARE YOU ADAPTED OR ADAPTABLE?

2023-08-06T14:57:30+01:00

When it comes to your Muay Thai training, you're either adapted or you are adaptable. In this video I explain what I've found through my own exploration personally, and with those I've coached, including elite level fighters in Thailand. When you are new to any sport, you are adaptable, you're body is coping with [...]

MUAY THAI TRAINING – ARE YOU ADAPTED OR ADAPTABLE?2023-08-06T14:57:30+01:00

TRAINING TO INCREASE PUNCH SPEED

2023-08-06T14:57:34+01:00

What is the most effective way to increase punch speed? There are lots of training methods out there that supposedly increase your punching speed, ranging from using weighted gloves to punching with resistance bands or dumbbells. But when it comes down to punch speed and power, these methods are not going to help, and [...]

TRAINING TO INCREASE PUNCH SPEED2023-08-06T14:57:34+01:00

WHERE WE ARE GOING – SETTING EXPECTATIONS FOR MUAY THAI STRENGTH AND CONDITIONING

2024-02-01T14:38:25+00:00

Beyond the weekly commitment, where is your Muay Thai strength and conditioning training going in the next month, the next quarter, or the next year? What should your training target, in what order and for how long? The second of our "onboarding" videos from our online Muay Thai strength and conditioning (Heavy Hitters) program tells [...]

WHERE WE ARE GOING – SETTING EXPECTATIONS FOR MUAY THAI STRENGTH AND CONDITIONING2024-02-01T14:38:25+00:00

Muay Thai Strength vs Speed – Sport Science

2023-08-06T14:57:37+01:00

Strength vs speed, what would you pick? Before you answer, how about a little Muay Thai sports science review of the fight between Rafi Bohic vs Dylan Salvador at Lumpinee Stadium... A massive thanks to Timo Ruge at Muay Ties for allowing his footage of Rafi vs Dylan to be used [...]

Muay Thai Strength vs Speed – Sport Science2023-08-06T14:57:37+01:00

How Do You Train Strength, Power, And Speed, In One Training Session?

2023-08-06T14:57:38+01:00

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 [...]

How Do You Train Strength, Power, And Speed, In One Training Session?2023-08-06T14:57:38+01:00

ARE YOU MAKING THESE 3 ROOKIE TRAINING MISTAKES?

2023-08-06T14:57:43+01:00

Are you making these 3 mistakes when planning your training? 1. Not understanding the boundaries of different types of training 2. Training the wrong types of sessions together 3. Emphasising the wrong type of training either too far away or too close to a fight It’s important to understand that TYPES of training are [...]

ARE YOU MAKING THESE 3 ROOKIE TRAINING MISTAKES?2023-08-06T14:57:43+01:00

What’s the Difference Between a Training Block and a Phase?

2023-08-06T14:57:46+01:00

What IS the difference between a training BLOCK, and a training PHASE? Terminology is a funny thing... it all depends on the definitions used, or it doesn't make sense! And to be honest, there's a lot of variation in the use of these different terms too, even amongst the experts. I'm not into [...]

What’s the Difference Between a Training Block and a Phase?2023-08-06T14:57:46+01:00

Exercise Sophistication – Suspension 180 Degree Jump

2023-08-06T14:57:52+01:00

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 Jump2023-08-06T14:57:52+01:00

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

2023-08-06T14:52:38+01:00

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!2023-08-06T14:52:38+01:00

TRAINING & FIGHTING THE CURVE – MUAY THAI STRENGTH, POWER, SPEED

2023-08-06T14:52:41+01:00

What do I mean, "Training and fighting the curve?" It's a fundamental principle of performance training that I'd like to breakdown for you, specifically for Muay Thai athletes. If you can grasp this, and structure your training to exploit it, I guarantee you'll unlock more of what you're truly capable of. There's two videos, offering [...]

TRAINING & FIGHTING THE CURVE – MUAY THAI STRENGTH, POWER, SPEED2023-08-06T14:52:41+01:00

Sleeping to Better Muay Thai Performance

2023-08-06T14:52:47+01:00

Muay Thai Performance Hack Episode 1: Sleeping to Better Muay Thai Performance In this series, I'll quickly share (in less than 5-minutes) hacks that'll improve your Muay Thai performance. The link between sleep and recovery is well known and documented, but just how much do you need, and how much does it affect your athletic performance? [...]

Sleeping to Better Muay Thai Performance2023-08-06T14:52:47+01:00

Videos – How To Plan Muay Thai Strength and Conditioning

2023-08-06T14:52:50+01:00

I've put together a few videos that should answer a some planning training questions for you. The first one considers what I believe is the biggest mistake in Muay Thai strength and conditioning. Rather than just waffling on, just watch this 2-minute video and all will become clear... The second video elaborates [...]

Videos – How To Plan Muay Thai Strength and Conditioning2023-08-06T14:52:50+01:00

Frequent Fight Strength and Conditioning Tips

2023-08-06T14:53:06+01:00

It’s not uncommon to have periods where you’re fighting very frequently, which can obviously throw your planned strength and conditioning training into a bit of a spin. Although the very best improvements in athletic performance are built using the periodised strength and conditioning program, there are times when the ideal program this isn’t practical. [...]

Frequent Fight Strength and Conditioning Tips2023-08-06T14:53:06+01:00

HOW TO INCREASE PUNCHING SPEED USING THE RIGHT WEIGHT GLOVES

2023-08-06T14:53:12+01:00

Training in heavier gloves has long been thought to improve strength and therefore punching speed – once you return to regular weight gloves. Others swear by shadow boxing with dumbbells and resistance bands also feature highly in the list of exercises used to increase punch speed. Having been asked about adding resistance to punching [...]

HOW TO INCREASE PUNCHING SPEED USING THE RIGHT WEIGHT GLOVES2023-08-06T14:53:12+01:00
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