Why can't you fight how you spar in training? Why are you so stiff, clumsy, and fatigued? The key to understanding your first fight performance is to recognise the undeniable influence of your psychology on your physiology! Yerkes-Dodson anyone? In this episode, we discuss the tipping point between the optimal amount of stress to achieve your best and dropping over the cliff edge into the shadow of your real capability... Robbing you of your movement, mobility, fitness, technique and...

Are you a fighter training around injury? Should you be resting up or smashing on regardless? I've pushed on when I shouldn't have, and needlessly backed off too. There are lessons to learn here. Injury is part of any athlete's journey. But for fighters, managing injury well can separate you from the competition... In this episode: 00:00 Two Types of Injury 00:48 Testing It Out To See 01:48 How To Train Even When Injured Further notes and resources at...

Even for fighters, running efficiency matters! Wasted running effort hurts more than just your running time… Injuries will catch up with you sooner or later. And don’t assume your running technique is good – even if you’re fast, and you don’t currently have injuries. I did, and I was wrong! Although combat sports athletes don’t need optimal running mechanics like say, track athletes, or even field sports athletes might do, fighters must run well enough. Well enough, not to sabotage...

The secret to training fighter endurance is to plug the gaps in fighting fitness typically left behind by regular bag work, pad work, and sparring practice. Don't do more of the same, develop what's missing. For most fighters, that means targeting GENERAL ENERGY PRODUCTION – the heart and lungs – rather than LOCAL ENERGY UTILISATION at the muscles themselves. And this emphasis shifts as you get closer to your fight, or toward the end of your training phase if you're not competing. Join me...

Fighter performance testing …It’s cool to see how you measure up… But, if you don’t use the results to personalise your training, then don’t bother testing! Progressing beyond the previous two episodes (weaponising your Anaerobic Threshold), let’s shine a light on how the 12 minute Cooper Run can plug into a battery of performance testing for fighters, and what you can do with the results. In this episode: 00:00 Going beyond a 12-min Cooper Run 00:39 Baseline testing and identifying...

When it comes to heart rate training, your maximum heart rate is far less important than knowing your anaerobic threshold heart rate. Most of the time, I don’t care what a fighter’s max heart rate is. But it’s vital I know their anaerobic threshold heart rate… Was that a hard training session?  Your heart will tell you – if you know what you’re doing! Testing for, and training based on your anaerobic threshold heart rate (your maximal sustainable pace) is the secret to knowing if your Muay...

Welcome back to part 2 of Training Youth Fighters! In this episode, we continue our exploration into the art of training youth fighters, focusing on the crucial concept of finding balance. Join me as we dive deep into the intricacies of youth training methodology. We'll dissect the common pitfalls of early over-specialisation and the detrimental effects it can have on our budding athletes. We explore why encouraging young fighters to engage in multiple sports not only enhances their overall...

In this episode, we dive into a crucial topic that concerns many coaches, parents, and young athletes alike: is weight training safe for youth Muay Thai athletes? As a seasoned coach with a deep understanding of athletic development, I break down the nuances of incorporating weight training into the training regimen of young Muay Thai enthusiasts. We'll explore the importance of timing, age-appropriate training protocols, and maximising the windows of opportunity for skill acquisition and...

Join me in this video coaching session as I share a series of Muay Thai pad work drills using a concept I call “Observation Clusters”. I'll guide you through advanced techniques designed to sharpen your combat skills and enhance your ability to read and react to your opponent's movements effectively. We'll explore the art of throwing combinations while strategically observing your opponent's responses, allowing you to adapt and counter with precision. Learn firsthand from my experience as a...

Dive into how my passion for Muay Thai triggered my transformation from engineer to Muay Thai pro and discover how you can fast-track your own journey to success! In this compelling video, I share my pivotal decision to leave behind stability for the thrill of Muay Thai. Learn how I merged modern science with tradition to create a winning formula. From founding a full time Muay Thai gym to reclaiming my spot in the ring aged 40, I've faced obstacles head-on. Explore Heatrick.com for...

Want to get better at slipping punches and angling off attacks? In this video, I break down my go-to combo for drilling evasive head movement - the classic 1-2-3 of jab, cross, hook. The key isn't just bobbing your head, but using footwork and hip rotation to naturally shift your head position as you step into your punch. We start by throwing the 1-2-3 continuous on the spot. Then I show how stepping out diagonally on the hook completely changes the angle and stance. You can go left or...

You asked. Here are the answers! In this episode I answer your burning Muay Thai questions, covering topics like: * The benefits of Zone 2 cardio training and how to implement it into your Muay Thai training * Optimising for faster in-between round recovery * The ideal sparring frequency for casual and competing Nak Muays * The biggest weaknesses I see even in high-level fighters and how to fix them If you want to maximise your conditioning, accelerate recovery, spar smarter, and fix holes...

Growth mindset for fighters? I used to believe my abilities were fixed - until sporting achievements opened my eyes to growth mindset. After childhood math trauma, I was convinced I lacked numerical talent. But unexpected successes in sports showed me that with strategic practice, I could improve dramatically. My fixed mindset began to crumble. I realised if I could excel in areas deemed "impossible," anything was achievable through dedication and incremental progress. This growth mindset...

Muay Thai sport specific training has it's place. But there are hidden risks. 😱 Many fighters don't realise there's a tipping point where more sport-specific training stops helping and starts increasing overuse injury risk instead. 🛑 The more training hours you put in, and the more years you’ve been in the game, compounds this risk. And the older you are, the finer the line between levelling up and breaking down. In this episode we explore the hidden risks of sport-specific overuse in...

Skip the outdated bro-splits and use the essential exercise patterns to start training like combat sport athlete… It's not enough to just lift weights - we need to train our bodies in a way that transfers directly to better striking, clinching, and evasion. In this video I break down the 8 fundamental exercise movement patterns that every fighter must master to build balanced, functional strength that enhances your speed, power, mobility, and injury resilience. By properly balancing...

Fighters achieving goals! Feels awesome right? Well, yes and no… If you’re struggling to feel fulfilled and find direction after reaching a big goal in the sport, you’re not alone. In this episode, Muay Thai aficionado Matt Lucas shares his personal experience running a marathon but feeling indifferent after finishing. Reaching goals can be anticlimactic – it’s more about the personal growth during the journey. The MENTAL skills you build are transferable to anything in life after Muay...

Fight training without a fight? It may seem counterintuitive, but you CAN capture the performance benefits of a fight camp without ever stepping foot in the ring. The secret lies in periodisation - strategically planning your training into blocks that progressively build strength, power, speed, and Muay Thai specific skills. This optimised structure allows you to simulate a fight camp and its gains without the fight itself. In this video, 51-year-old ex-pro fighter and Muay Thai performance...

Supersets done the right way pack twice the punch into your workouts without hogging gym space. Learn clever superset strategies to boost resistance training in half the time. Learn the ideal gym setup, pick the right exercises, and master timing for efficient workouts. Listen now to elevate your strength game without annoying your gym buddies! TIMESTAMPS 00:00 Introducing Your Secret Weapon 00:21 What Are Supersets? 00:41 What You'll Learn 00:59 Ideal Gym Setup 02:44 Killer...

Fighters and front squats don't initially tend to get on so well. But, with some perseverance, this relationship transforms! In this episode, I share my journey from hating front squats to making them one of my favorite lifts. Discover how to create a solid "meat shelf" with your shoulders, drive those elbows forward, and activate your lats to own the front squat like a pro fighter holds their guard up. Target your quads and take your knee stability to the next level - front squats are the...

🔥 Ironically, a fighter's enthusiasm to dominate in the ring might lead them down the wrong path—both in training and strategically on fight night. By making smarter decisions regarding how you train your Muay Thai conditioning, you'll not only enhance your physical performance but also elevate your fight IQ. 👊 Insights Explored: * Strategic Endurance: Understand the science behind finding the perfect balance between local muscular endurance and a robust aerobic engine for a smarter...

Struggling to find the perfect weight increments for your dumbbell workouts? Forget about expensive fractional plates and discover a game-changing trick to fine-tune your progressive overload and hit your target loads with precision. No more struggling with too-light or too-heavy dumbbells. In this episode, I'll unveil the secret weapon I use with my clients to achieve micro loading and maximise their training gains.  I reveal how to transform ordinary ankle or wrist weights into...

Want to know how to use a short fight camp in Thailand to boost your fight performance for a fight immediately when you return home? The secret lies as much in what you DON'T do as much as what you DO do! In this episode, a behind-the-scenes of an in-depth coaching session where we dive into unlocking the full potential of your short yet intense Muay Thai camp experience in Thailand. As your coach, I'll share exclusive insights gathered from seasoned fighters and trainers to help you...

There’s an intricate relationship between managing life stress and training stress. In this episode, gain invaluable insights into how stress impacts your performance, both inside and outside the gym, from the unique perspective of a seasoned Muay Thai, and strength and conditioning coach. Join me as I decode the correlation between General Adaptation Syndrome (GAS) and your body’s response to various stressors. Discover the significance of maintaining a balanced nervous system, swinging...

Welcome fellow enthusiasts and aspiring fighters. I’m here today to share my own story, one that I hope will resonate with many of you who have ever wondered, “Am I too old to pursue my passion for Muay Thai?” You see, I’ve asked myself that very question, and what I’ve learned along the way is that age is just a number; it doesn’t define your dreams. I started this competitive journey at the age of 30, with no Muay Thai fight experience, and faced doubts and obstacles along the way. But I...