Heatrick Heavy Hitters – Muay Thai Performance

• Fight Modes – Fight Strategy for Muay Thai

  Do you tend to fight on instinct, not quite sure what your actual fight strategy is?Maybe you’re great at pressing forward, but struggle against elusive opponents.Or perhaps you prefer to counter, but aggressive fighters throw you off your game.Every fighter has a natural, primary fight mode, and understanding it is the key to levelling up your game.Although, your fight mode alone isn’t enough.It’s when you combine your Fight Mode (how you engage) with your Fight Range (where you engage)—as discussed in last week’s episode—that your full fight strategy takes shape.This combination is what defines your fight style.The Four Main Fight Modes...At its core, Muay Thai fight strategy revolves around four key fight modes—aggressive, elusive, counter, and tricky.Most fighters lean heavily toward one mode, with a secondary they switch to when needed.But the rare ‘complete fighters’ can flow between all four seamlessly, adapting to any opponent.Understanding these modes is the key to reading your opponent and refining your own game.KEY MOMENTSFollow along using these quick timestamps:00:00 Introduction00:32 The Aggressive Fight Mode01:02 The Elusive Fight Mode01:18 The Counter Fight Mode01:28 The Tricky Fight Mode02:23 The Core Principle – Aggressive vs. Elusive03:03 Aggressive Mode – Counter Fighters and Tricky Fighters03:44 Elusive Mode – Counter Fighters and Tricky FightersFurther notes and resources at https://heatrick.com/2025/03/07/fight-modes-fight-strategy-for-muay-thai/

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  5:04
• Mastering Muay Thai Range Control

  Ever watched a Muay Thai fight where one guy just seems one step ahead the entire time? No matter what his opponent throws, he’s already gone—or already in his face, shutting everything down.It looks like magic, but it’s not.It’s range control.And if you’re not thinking about it, you’re giving away fights before they even start.Why Techniques Alone Won’t Save You...Most fighters get obsessed with perfecting techniques. Sharper combos. Faster kicks. Better defense. But here’s the thing:Techniques are just tools. If you don’t understand when and where to use them, you’re just throwing weapons into the void, hoping they land.Winning fights isn’t about memorizing moves—it’s about controlling where the fight happens.That’s what separates tactical fighters from brawlers. Strategy first, tactics second.KEY MOMENTSFollow along using these quick timestamps:00:00 Introduction00:33 Strategy vs. Tactics: The Big-Picture Approach01:17 Breaking Down the Ranges02:18 How to Exploit Your Opponent’s Weaknesses03:23 The Flow of Range Control in a Fight04:38 Your Body Naturally Selects the Right Weapon Further notes and resources at https://heatrick.com/2025/02/28/mastering-muay-thai-range-control/

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  6:23
• 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/

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  6:47
• 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/

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  11:10
• 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/

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  6:40

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