Fighter Heart Rate Training – Weaponise Anaerobic Threshold Part 1

Heatrick Heavy Hitters – Muay Thai Performance

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منذ 12 يومًا18:09

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18:09

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منذ عام واحد 3:42

MP3•منزل الحلقة

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 Thai or cardio conditioning session was easy, moderate, or high intensity.

Training at a pace above your anaerobic threshold is high intensity, at this pace is moderate, and below it is easy.

In this video I discuss how to test your anaerobic threshold and how to use this information both in your training and to win fights!

This is boosting your fight IQ by weaponising your energy systems conditioning.

Further notes and resources at https://heatrick.com/2024/04/05/fighter-heart-rate-training-weaponise-anaerobic-threshold-part-1/

149 حلقات

#Sports #Muay Thai #Don Heatrick

Fighter Heart Rate Training – Weaponise Anaerobic Threshold Part 1

Heatrick Heavy Hitters – Muay Thai Performance

26 subscribers

published منذ عام واحد

MP3•منزل الحلقة

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!

Training at a pace above your anaerobic threshold is high intensity, at this pace is moderate, and below it is easy.

In this video I discuss how to test your anaerobic threshold and how to use this information both in your training and to win fights!

This is boosting your fight IQ by weaponising your energy systems conditioning.

Further notes and resources at https://heatrick.com/2024/04/05/fighter-heart-rate-training-weaponise-anaerobic-threshold-part-1/

149 حلقات

#Sports #Muay Thai #Don Heatrick

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منذ 3 أيام5:04

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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 MOMENTS Follow along using these quick timestamps: 00:00 Introduction 00:32 The Aggressive Fight Mode 01:02 The Elusive Fight Mode 01:18 The Counter Fight Mode 01:28 The Tricky Fight Mode 02:23 The Core Principle – Aggressive vs. Elusive 03:03 Aggressive Mode – Counter Fighters and Tricky Fighters 03:44 Elusive Mode – Counter Fighters and Tricky Fighters Further notes and resources at https://heatrick.com/2025/03/07/fight-modes-fight-strategy-for-muay-thai/…

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Mastering Muay Thai Range Control 6:23

منذ 10 أيام6:23

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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 Introduction 00:33 Strategy vs. Tactics: The Big-Picture Approach 01:17 Breaking Down the Ranges 02:18 How to Exploit Your Opponent’s Weaknesses 03:23 The Flow of Range Control in a Fight 04:38 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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منذ 24 يومًا6:47

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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 at https://heatrick.com/2025/02/14/how-much-running-how-fast-to-cut-fat-lets-settle-this/…

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Muay Thai Footwork Mastery 11:10

منذ عام واحد11:10

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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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How To Improve Balance for Muay Thai 6:40

منذ عام واحد6:40

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منذ عام واحد3:41

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منذ عام واحد5:44

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منذ عام واحد2:56

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منذ عام واحد2:54

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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/…

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منذ عام واحد4:41

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Better Muay Thai Clinch Training – Focus On Your Elbows! 7:02

منذ عام واحد7:02

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If you're serious about dominating the Muay Thai clinch, you need better Muay Thai clinch training... You've got to go beyond random training and focus on what truly moves the needle. Too often, fighters add bits and pieces of technique or strength work here and there, hoping it’ll translate to success in the clinch. Instead, imagine training with each movement aimed directly at strengthening your clinch. When every session is part of a bigger plan, those small actions add up fast, turning your clinch into an overwhelming force. In this video, I’ll dive into what makes clinch training truly effective and how you can start stacking small wins that add up to major gains. We'll explore not just the mechanics of a strong grip, or “meat hook,” but the positioning of your elbows and the kind of strength work that lays the foundation for unstoppable clinch control. By the end, you’ll have a strategy that can take your Muay Thai clinch to new levels—right where it counts in the ring. KEY MOMENTS Follow along using these quick timestamps: 00:00 Set Clear Goals for Muay Thai Clinch Training 00:49 Focus on Specific Training Blocks 01:24 Master the “Meat Hook” Grip 02:01 Elbows: The Heart of Effective Clinch Control 03:20 Link Core Work To Your Elbows 03:52 Strengthen Your Clinch with Overhead Pulls 04:04 Place Techniques and Exercises on a Force-Velocity Curve 05:18 Clinch Mechanics From The Gym To The Ring 05:54 Make Your Training Count Further notes and resources at https://heatrick.com/2024/11/15/better-muay-thai-clinch-training-focus-on-your-elbows/…

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Sparring in Fight Camp – Yes or No? 3:01

منذ عام واحد3:01

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Is sparring in fight camp a smart move or a dangerous gamble? As fight night gets closer, every decision you make in training counts, and few choices are as critical—or risky—as sparring in fight camp. On one hand, it’s an opportunity to refine your timing, reactions, and technique under pressure. But on the other, there’s always the looming risk of an injury that could throw off months of hard work. In this episode, we’ll explore whether sparring in the final stretch of your fight camp is worth it, or if it’s time to shift gears to safer, more controlled forms of training. You don’t want to enter the ring compromised. Let’s look at the best way to prepare without taking unnecessary risks. TIMESTAMPS 00:00 Introduction 00:17 Sparring in Fight Camp: Should You Risk It? 00:30 Two Weeks Out: Time to Shift Gears 00:44 Simulated Sparring: Getting the Fight Feel Without the Fight Risk 01:39 Sparring in Fight Camp: The Importance of Emotional Intelligence Further notes and resources at https://heatrick.com/2024/10/25/sparring-in-fight-camp-yes-or-no/…

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Fight Prep Sparring Tips – Specificity 2:27

منذ عام واحد2:27

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Fight prep sparring isn’t your usual sparring. It’s more “specific.” The goal is to make every round feel closer to a real fight. For novice fighters, this bridges the gap between the gym and the ring, helping them feel more at home under the lights. For experienced fighters, it’s the ultimate way to refine fight IQ and sharpen tactical instincts in a high-pressure setting. All training should follow a general-to-specific progression, whether you're between fights or building through an athletic training phase. Sparring is no different. Simple tweaks—like sparring the same partner for multiple consecutive rounds or introducing an audience to raise the stakes—can make a huge difference when fight night comes. TIMESTAMPS 00:00 Introduction 00:13 Sparring Partners Are Golden 00:36 Simulate Fight Environment – Specificity 00:51 Two Rounds Before Changing Partners 01:29 Sparring In Front Of An Audience Further notes and resources at https://heatrick.com/2024/10/18/fight-prep-sparring-tips-specificity/…

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Are You Wasting Your Muay Thai Shadow Boxing? 5:46

منذ عام واحد5:46

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If you're anything like me, there was a time you felt silly shadow boxing. Maybe you still do. Muay Thai is about inflicting damage and having an effect... Lashing out in mid-air feels, well, lame! But, I eventually realised how I could best use shadow boxing to do much more than just get my heart rate up and make me feel self conscious! Are you (still) wasting your shadow boxing? If you’re not making the most of your Muay Thai shadow boxing, you’re leaving a critical part of your training untapped. Shadow boxing isn’t just about warming up or working through your techniques—it's your chance to mentally rehearse fight strategy and tactics, to build the necessary reps required for instinctive action in the ring. It’s not only an opportunity to accumulate more random skill practice “clusters” that I’ve spoken of before to enhance your skill retainment over the long term. But, it’s an often wasted opportunity to try on different fight mode “attitudes” and fight “ranges” for size , and become more comfortable with attitudes and ranges less natural for you... A chance to enhance the range of chess pieces you have to play with on your chess board. In this video, we’ll break down how to maximize your Muay Thai shadow boxing by using fight ranges and attitudes/modes to gain the upper hand. Whether you’re up against a heavy-hitting boxer or a slippery counter-fighter, this method will help you control the fight, think ahead, and execute with precision. Let’s strip back the complexity and focus on what really matters. Further notes and resources at https://heatrick.com/2024/10/04/skill-based-muay-thai-shadow-boxing/…

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Learn Southpaw If Orthodox And Vice Versa – Opposite Stance 4:23

منذ عام واحد4:23

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If you’re an orthodox fighter who’s never drilled in a southpaw stance, you’re leaving yourself open to attack—and trust me, that’s a vulnerability you can’t afford in the ring. Whether you’re throwing a punch, missing a strike, or just stepping off-line, sooner or later, you’ll find yourself in that unfamiliar stance. In that split second, you have two options: scramble to get back or confidently launch an attack. In this episode, I’ll show you why mastering the southpaw stance—whether you’re naturally orthodox or vice versa—can be the difference between getting outmaneuvered or taking control of the fight. Stick with me as we explore how you can use stance-switching to control range, disrupt your opponent’s rhythm, and stay dangerous from every angle. Further notes and resources at https://heatrick.com/2024/09/27/learn-southpaw-if-orthodox-and-vice-versa-opposite-stance/…

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