Heatrick Heavy Hitters – Muay Thai Performance

Don Heatrick
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Heatrick Heavy Hitters – Muay Thai Performance

Helping ambitious fighters and coaches take their game to the next level by bridging the gap between Strength and Conditioning, Performance Science, and Muay Thai

  1. 4 DAYS AGO

    How much running? How fast to cut fat? Let’s settle this!

    Ever feel like there’s too much conflicting advice on training? One coach tells you to run every day, another says it’s a waste of time. Some fighters swear by cutting hard and fast, while others say slow and steady is the only way.So which is it?This week, while helping the new Heavy Hitters intake get set up, I pulled two big questions from our YouTube comments that cut right to the heart of these debates:* How much running actually benefits a Muay Thai athlete, and when does it start hurting performance?* Should you cut weight aggressively or focus on slow, steady body recomposition?Let’s clear things up.KEY MOMENTSFollow along using these quick timestamps:00:00 Introduction00:26 Question 1 How much running?01:01 Avoid More of the Same01:20 Plug Gaps in General Fitness Adaptations01:43 Targeted Cardio = 3x Sessions Per Week01:57 Avoid Long Steady Cardio Over 60 mins02:09 Fighting Demands 6–15 mins work02:30 Minimum Training Dose02:55 Aerobic Capacity–When?03:26 Question 2 Lean first or go for slow fat loss?04:24 Muscle is Hard Earned & Easily Lost04:43 Focus on Performance Not Body Weight05:12 Nutrition to Hold Onto Muscle05:46 My AdviceFurther notes and resources athttps://heatrick.com/2025/02/14/how-much-running-how-fast-to-cut-fat-lets-settle-this/

    7 min

  2. JAN 31

    Muay Thai Footwork Mastery

    Ever feel like you’re a step behind in sparring? Is your Muay Thai footwork letting you down? You throw a combo, step in, and suddenly—bam! You’re off balance, eating a counter. Or worse, your opponent angles off, and you’re left chasing them–like a beginner at their first dance class. Muay Thai footwork isn’t just about moving—it’s about controlling the fight. And if your movement isn’t sharp, everything else suffers. I know how frustrating that is. You drill your strikes, sharpen your clinch, but when it comes to footwork, it’s easy to overlook the details. Most fighters focus on power and technique but overlook the one thing that makes it all flow: balance. Without it, your attacks weaken, your defence slows, and your movement becomes predictable. Footwork isn’t about speed—it’s about control. In this episode, we break down the fundamentals of Muay Thai footwork—why it matters, how to fix common mistakes, and the drills that make all the difference. Check it out now and level up your game. KEY MOMENTS Follow along using these quick timestamps: 00:00 Introduction 00:24 Shadow Boxing: Your Secret Weapon for Muay Thai Footwork Mastery 01:17 The Muay Thai Stance: A Balance Between Defence and Offence 02:16 The Role of Stances in Effective Muay Thai Footwork 02:55 The Role of Footwork To Transition Between Stances 04:05 Yang Sam Khum: The Underrated Drill That Transforms Your Game 04:53 Old-School Training Methods That Still Work 06:10 Synchronising Hands and Feet: The Key to Power Transfer 08:22 Reorientate and Control the Fight Further notes and resources at https://heatrick.com/2025/01/31/muay-thai-footwork-mastery/

    11 min

  3. JAN 24

    How To Improve Balance for Muay Thai

    Have you ever watched an elite Muay Thai fighter and thought, “They make it look so effortless”? It’s not just their technique or strategy that sets them apart—it’s their balance. You see, balance isn’t just about staying upright. In Muay Thai, balance is the foundation of composure—it’s the ability to dominate exchanges, win rounds, and control the fight. Under the Thai judging system, it’s absolutely crucial. Scoring in Muay Thai isn’t just about landing strikes—it’s about proving their effect. Cuts, bruises, or a limp demonstrate impact, but nothing screams dominance more than causing your opponent to lose balance. Think about it: A well-balanced fighter absorbs even powerful strikes without flinching. An unbalanced fighter stumbles—even from weaker hits—giving away points. Here’s the catch: if you lose balance after throwing a strike, it won’t score as highly either.  Professor Tony Myers, in his 2013 research on elite Muay Thai fighters, summarises it perfectly: “The findings also point to the need for athletes and coaches to focus on balance before, during, and after technique delivery.” Balance isn’t optional–if you want to level up, it’s your 80/20 priority. How Do You Train Balance? This week’s video tackles this topic head-on... KEY MOMENTS Follow along using these quick timestamps: 00:00 Introduction 00:22 What balance really is 01:35 Training for better balance 02:11 Using a heavy bag to practice balance skill 02:46 Using multiple kicks to train balance 03:19 Feeling your balance shift 03:56 Balance as part of the Optimal Performance Pyramid 04:27 Sport-specific balance example 05:27 Rounding things up Further notes and resources at https://heatrick.com/2025/01/24/how-to-improve-balance-for-muay-thai/

    7 min

  4. JAN 10

    Am I Ready For My First Fight?

    Thinking about your first fight? Knowing when you're truly ready isn’t about perfection—it’s about pushing yourself past your comfort zone. In this video, I’ll break down how to tell if your training has plateaued and why stepping into the ring is the next step in your growth. If your training isn’t challenging you anymore, it might be time to embrace the discomfort and get ready for your first fight—and the lessons that come with it. KEY MOMENTS Follow along using these quick timestamps: 00:00 Understanding Readiness for Your First Fight 00:26 Navigating the Perfectionist Trap for Your First Fight 01:35 The Comfort Zone and How It Relates to Your First Fight 02:39 Flow and Growth: The 104% Rule Further notes and resources at https://heatrick.com/2025/01/10/am-i-ready-for-my-first-fight/

    4 min

  5. JAN 3

    Muay Thai & The Quest for Self Discovery with Abasolo, Ten Pow, Ghazali, and Todd

    Every Muay Thai fighter embarks on the quest for self discovery, and it's a journey that tests you in every way. It's about pushing past physical boundaries, but also about evolving mentally and emotionally. In this video, we dive into how the fighters who’ve shaped their careers have embraced the quest for self-discovery, evolving through struggles, setbacks, and triumphs. Through the lens of Muay Thai, the quest is about building resilience, adapting, and uncovering deeper levels of potential. Watch as Eddie Abasolo, Asa Ten Pow, Johan Ghazali, and Janet Todd show us what happens when you commit fully to the pursuit of mastery—not just in sport, but in life itself. Ready to start your own journey? Then this is the video you’ve been waiting for! KEY MOMENTS Follow along using these quick timestamps: 00:00 Reflecting on a Year of Growth and Self-Discovery 01:06 Eddie Abasolo: The Quest for Continuous Evolution 01:55 Asa Ten Pow: The Quest to Perfect His Craft 02:46 Johan Ghazali: The Quest for Experience and Mastery 03:40 Janet Todd: The Quest for the Perfect Farewell 04:29 Looking Ahead: The Ongoing Quest for Self-Discovery Further notes and resources at https://heatrick.com/2025/01/03/muay-thai-the-quest-for-self-discovery-with-abasolo-ten-pow-ghazali-and-todd/

    6 min

  6. 12/27/2024

    Embracing Imperfect Progress in Muay Thai with Kevin Ross

    In this video, Kevin Ross dives into the concept of imperfect progress and how it can be a crucial element in your martial arts journey. Following up on questions from our previous video, Ross shares valuable insights on navigating challenges and learning from mistakes. He emphasizes that while every fighter aims for success, it's the lessons learned through adversity that truly shape us. Are you tired of feeling stuck in your training? Join Ross as he discusses how to embrace the struggles and use them to fuel your growth in Muay Thai. He reflects on his unconventional path and highlights the importance of perseverance and adaptability. KEY MOMENTS Follow along using these quick timestamps: 00:00 The Journey is Not Perfect 00:42 Imperfect Progress=Lessons from the Mistakes 01:32 Choice After Outcome Further notes and resources at https://heatrick.com/2024/12/27/embracing-imperfect-progress-in-muay-thai-with-kevin-ross/

    3 min

  7. 12/06/2024

    The Power Of Muay Thai Play – Janet Todd

    In Muay Thai, the pressure to perfect every movement can hold you back from real growth. What if there was a more effective way to progress? Enter Muay Thai play—a mindset that combines structure with freedom, allowing you to experiment and adapt. In this episode, Janet Todd shares how embracing Muay Thai play helps break through mental barriers, encouraging faster learning and more fluid performance. Watch now to discover how you can enhance your skills by playing within your training, rather than striving for perfection. KEY MOMENTS Follow along using these quick timestamps: 00:00 Embracing the Flow: Muay Thai Play 00:23 Balance Between Structure and Freedom: Muay Thai Play in Training 01:26 Let Go of Perfection and Embrace Muay Thai Play 02:13 From Muay Thai Play to Fight Strategy Further notes and resources at https://heatrick.com/2024/12/06/the-power-of-muay-thai-play-janet-todd/

    3 min

  8. 11/29/2024

    Eddie Abasolo Applies Samart's Legendary Muay Thai Advice

    In this video, Eddie Abasolo dives deep into the timeless Muay Thai advice he received from the legendary Samart Payakaroon: "Never take more than two weeks off training." Eddie unpacks the meaning behind this wisdom, sharing how it shaped his mindset, training habits, and ultimately his career as a top Muay Thai fighter. Through a captivating story about training alongside Samart and Saekson, Eddie reveals the power of consistency, discipline, and staying ready—no matter what challenges life throws your way. He also reflects on the importance of balance, control, and technique in making a lasting impression on legends like Samart. Whether you're a seasoned fighter or a passionate enthusiast, this video is packed with actionable insights to help you sharpen your skills, maintain momentum, and stay ahead in your Muay Thai journey. KEY MOMENTS Follow along using these quick timestamps: 00:00 Introduction – Breaking Through 00:36 Consistency: The Cornerstone of Samart’s Muay Thai Advice01:10 Samart Payakaroon, Elegant and Ferocious 02:06 Lessons a Legend: Samart and the Power of Discipline 02:39 Momentum: Sharpening the Blade Every Day 03:10 Small Actions, Big Impact: The Drip Effect 03:42 The Vow: Never Take a Break To Let Others Surpass You Further notes and resources at https://heatrick.com/2024/11/29/eddie-abasolo-applies-samarts-legendary-muay-thai-advice/

    5 min
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4.5
out of 5
8 Ratings

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Helping ambitious fighters and coaches take their game to the next level by bridging the gap between Strength and Conditioning, Performance Science, and Muay Thai

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