One of my fighters found themselves up to their neck in a brutal training schedule...Three killer training days stacked back-to-back!This isn't what you'd draw up in a perfect world. With Muay Thai training, you must work with what you've got.Muay Thai gym schedules are what they are - you train when the classes run.And let's talk about training partners - they can change everything about your session.A partner's experience level, size, or whether they're preparing for a fight can turn what you planned as an easy technical session into a full-on war.Your total workload combines both your life outside the Muay Thai gym and your training inside it.It's not just about managing your training, it's about managing your entire stress load–work, family, commuting–it all counts!In this episode, I break down how to handle these challenging schedules.KEY MOMENTSFollow along using these quick timestamps:00:00 Adapting To Training Schedules00:11 Managing High-Intensity Training Weeks00:24 Working With Fixed Training Days00:41 Balancing Training Intensity00:51 Understanding Training Load Cycles01:03 Adjusting Training Variables01:27 Optimizing Recovery StrategiesFurther notes and resources at https://heatrick.com/2025/06/20/surviving-a-brutal-training-schedule/🔍 Search "brutal" on our YouTube channel links page for this episode's show notes and further resources now!
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2:31
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2:31
When to Ignore Your HRV Score (And Why)
This week, I received an interesting question from Orson in Thailand about using HRV as a fighter.After coaching fighters and analyzing performance data for over 15 years, I'll share something counterintuitive:Some of your best training sessions might happen on days when your HRV scores suggest otherwise.Here's what the research and practical experience shows:Recovery Scores Are Signals, Not Stop Signs* Low HRV indicates an increased stress load* High HRV suggests parasympathetic dominance* Neither absolutely dictates training intensityKEY MOMENTSFollow along using these quick timestamps:00:00 HRV Monitoring For Fighters00:12 Understanding Different HRV Systems00:59 Low HRV Scores: Why You Can Still Train Hard01:20 The Four-Week Training Cycle Explained01:59 Balancing Data With How You Feel02:27 High-Intensity Weeks: Managing The Red Flags02:53 Stop Micromanaging Your HRV Scores03:19 The Bigger Picture: Beyond Daily Readings04:02 When Multiple Red Flags Really Matter04:21 Making Smart Training AdjustmentsFurther notes and resources at https://heatrick.com/2025/06/13/when-to-ignore-your-hrv-score-and-why/
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5:21
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5:21
Muay Thai – Plyometrics and Resistance Training (Confused!)
Plyometrics and weight training. Let's clear up this confusion!In Muay Thai, fighters often treat "strength AND conditioning" as one thing. But these are two distinct components: "strength" OR "conditioning."Let’s break this down...STRENGTH Training includes:• Weight room-based resistance work• Plyometric and med ball drills• Explosive power training• Traditional strength exercisesCONDITIONING is different:• Cardio work• Energy system development• Stamina building• Recovery capacityThey're separate beasts with different purposes. And here's where people get tripped up...KEY MOMENTSFollow along using these quick timestamps:00:00 Weight Training Includes Plyometrics?00:12 Strength AND Conditioning... 00:48 Train Plyometrics Separately?02:06 Weight Training Twice a Week?02:51 Training in Thailand?Further notes and resources at https://heatrick.com/2025/06/06/muay-thai-plyometrics-and-resistance-training-confused/
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4:13
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4:13
The Best Advice for Muay Thai – Regian Eersel Didn’t Listen!
You know what’s fascinating about asking world champions for their best advice for Muay Thai?They see through the noise and cut to the chase.You may expect a ONE Championship double champ like Regian Eersel to talk about secret training methods or advanced fighting tactics.Instead, he shared something simpler – and far more powerful.One of the most dangerous strikers on the planet, standing there telling me his biggest regret wasn't about training harder or learning more techniques...It was about being too damn stubborn to listen to his coaches.“I was really hard-headed, I didn't listen at all,” he told me. When his trainers told him to punch more in sparring, he'd think, “Nah, I don't like doing the punch now. I'm gonna kick more.”Sound familiar?KEY MOMENTSFollow along using these quick timestamps:00:00 Regretting Not Listening More!00:10 Young & Hard-Headed00:28 Coaches Saw It Coming00:49 Having Eyes On Your Sparring01:21 Exploiting a 3rd Person PerspectiveFurther notes and resources at https://heatrick.com/2025/05/30/regian-eersel-didnt-listen-to-best-advice/
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2:33
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2:33
How Strong for Muay Thai? Gassing Out Despite Good Cardio?
“How strong do I need to be for Muay Thai — and am I strong enough?”“Why do I still gas out in sparring, even though my cardio seems solid?”These were the exact questions an experienced fighter threw at me during a recent coaching call.Many fighters share these frustrations, and it’s puzzling.One size doesn’t fit all, and I don’t like guessing or offering vague solutions!But the good news? I didn’t have to guess.I pulled up his performance testing results and pinpointed exactly where his training should focus.I believe you’ll find these insights helpful as well.KEY MOMENTSFollow along using these quick timestamps:00:00 Introduction00:40 How Strong Is Strong Enough for Muay Thai?01:33 Turn That Strength Into Power You Can Use02:04 If You’re Strong Enough—Stop Chasing Bigger Deadlifts02:27 The Real Reason You’re Gassing Out in Sparring02:46 If Your Foundation Is Solid—Now It’s Time to EvolveFurther notes and resources at https://heatrick.com/2025/05/23/how-strong-is-strong-enough-for-muay-thai-and-why-youre-still-gassing-in-sparring/
About 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
New Zealand