Heatrick Heavy Hitters – Muay Thai Performance

🎯 FREE RESOURCE – Muay Thai Performance Scorecard http://heatrick.com/muay-thai-strength-conditioning-scorecard-form

To find out if your current training is actually helping your fighting, or just making you tired!

👊 📘 Optimal Fight Camp Blueprint available at http://heatrick.com/12-week-fight-camp

Muay Thai skill retention is what matters... that you can still do it tomorrow, not just by the end of the session. In this video I share with you what I've learned and how I structure a Muay Thai skills session for highest ROI on skill retention.

KEY MOMENTS

Follow along using these quick timestamps:

0:00 Adding Technique Is the Thing Blocking You

0:40 Looks Sharp Today, Gone in a Week

1:14 The Three Stages That Make a Skill Stick

1:56 Budget Learning Load, Not Techniques

2:10 The Install Session, Start to Finish

2:34 Review: Did Last Session Stick?

3:04 Discover: One Movement, One Cue

3:40 Install: Four Steps to Pile the Reps Up

5:13 Validate: Earn the Sweat on Stable Skills

5:50 When Quality Drops, Stop the New Skill

6:10 A Plateau Isn't a Stop Signal

6:40 Protect the New Skill, Then Review It

👉 Missed the previous video? Catch up here:Six Years to Master Muay Thai? Minutes Count, Not Hours https://youtu.be/Fdv-IBP0Fh8

🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2026/10/16/skill-retention-training-for-muay-thai/

🎯 FREE RESOURCE – Muay Thai Performance Scorecard http://heatrick.com/muay-thai-strength-conditioning-scorecard-form

To find out if your current training is actually helping your fighting, or just making you tired.

Don't forget to comment: This week, count your skill sessions, not your hours, and drop your weekly number in the comments. And this isn’t for bragging rights...

It’s so that six months from now, when someone else reads "nine hundred and sixty sessions" and calculates their sentence, there's a wall of people underneath who’ve already reduced their number, and they can see it happen.

KEY MOMENTS

Follow along using these quick timestamps:

00:00 960 Sessions Is the Real Number

01:39 You've Been Counting the Wrong Unit

02:34 The 15-Minute Floor

03:52 The 60-Minute Ceiling

05:12 A Session Is Installation, Not Attendance

06:30 The Double-Session Trap

09:48 The ~4 Years Redo

13:04 A Week That Banks Sessions

15:26 Count Sessions, Not Hours

👉 Missed the previous video? Catch up here:

Why 45-Year-Old Fighters Outwork 18-Year-Olds (It's Not Talent) https://youtu.be/HTh3JCcYUaE

Other videos mentioned...

▶️ WEEKLY WIN SYSTEM... How to Force Muay Thai Progress https://youtu.be/Dt2Nqf82UG8

▶️ Not That Fighter Anymore. You're a Parent. https://youtu.be/AAoDXb03Qgg

🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2026/10/02/master-muay-thai-minutes-count-not-hours/

👊 HEAVY HITTERS — Extend your competitive window. Targeted effort, not volume https://heatrick.com/heavy-hitters/

🎯 FREE RESOURCE – Muay Thai Performance Scorecard http://heatrick.com/muay-thai-strength-conditioning-scorecard-formIs your current training is actually helping your fighting, or just making you tired!

KEY MOMENTS

Follow along using these quick timestamps:00:00 Two Curves Moving in Opposite Directions

01:08 The Physical Engine Peaks at 25

01:46 The Mental Engine Runs the Other Way

02:48 Resistance Training Buys You a Decade

03:43 Why Two 40-Year-Olds Feel Different

04:46 The 960-Session Line

06:40 Find Yourself on the Matrix

06:55 The Grinder: Under 30, Under 960

07:59 The Hunter: Under 30, Veteran

08:58 The Strategist: Over 30, Under 960

09:53 The Flow-Artist: Over 30, Veteran

10:56 The Proof: My Own Curve

12:00 Targeted Effort Beats Grinding Effort

👉 Watch this next: Why Your Gym Workout Isn't Making You a Stronger Fighter https://youtu.be/iUJJrsEvpmA

🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2026/09/18/why-45-year-old-fighters-outwork-18-year-olds-its-not-talent/

👊 HEAVY HITTERS WAITLIST — Early access to the 20 spots & presale pricing http://heatrick.com/hh-waitlist

🎯 FREE RESOURCE – Muay Thai Performance Scorecard http://heatrick.com/muay-thai-strength-conditioning-scorecard-form

To find out if your current training is actually helping your fighting or just making you tired

KEY MOMENTS

Follow along using these quick timestamps:

00:00 Most Fighters Have Almost None of It

00:55 Training IQ: The Decisions Between Sessions

02:16 The System Is Universal, the Application Is Personal

03:35 Question 1: Which Stage Is the Constraint?

04:22 Question 2: Does This Compound or Cancel?

05:16 Question 3: What Your Body Actually Needs

06:14 The Cost Compounds Across the Whole Camp

07:20 The System Is Free. The Coaching Is Personal.

Other videos mentioned...

▶️ Why Your Gym Workout Isn't Making You a Stronger Fighter (IPO Model) https://youtu.be/iUJJrsEvpmA

▶️ The 4-Stage Muay Thai Training Cycle (Complete Blueprint) https://youtu.be/_UWXNzWnHok

▶️ I thought Muay Thai training was just supposed to wreck you... https://youtu.be/i9FUgRFHeRM

🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2026/09/04/training-iq-for-muay-thai-train-smarter-not-harder/

🥊 FIGHTER FOREVER WAITLIST — https://heatrick.com/nqq8

🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/n1f2

To find out if your current training is actually helping your fighting or just making you tired!

👊 📘 Optimal Fight Camp Blueprint available at http://heatrick.com/12-week-fight-camp

KEY MOMENTS

Follow along using these quick timestamps:

00:00 How I Use AI

00:59 What stays human (Don)

01:30 What the AI intern does

03:28 Learning in public

04:08 The AI assistant coach behind the scenes

05:42 Fighter Forever and the AI assistant coach layer

06:33 Why I’m telling you this

👉 Watch this next:I thought Muay Thai training was just supposed to wreck you...https://youtu.be/i9FUgRFHeRM

🎙️ 📝 This episode's transcript page at https://heatrick.com/how-i-use-ai-transparency-page/

🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/j8yjTo find out if your current training is actually helping your fighting or just making you tired!

You walk into Muay Thai class and before you even set down your kit bag, the room’s energy pulls you toward 100%. It feels like that decision has already been made for you. Go hard or go home. Most fighters never question their Muay Thai class intensity. They let the room, the coach, and the culture dictate their effort every session, racking up needless wear and tear they won’t feel for years.

I learned this the hard way. I’m in my fifties and I’ve already had my left hip resurfaced. All because I was fit enough to handle an excessive training workload. Every session I smashed “just because I can”, racked up miles on the clock that I didn’t feel until decades later.

I started fighting at 32 with no coach, no corner team, and no ringcraft. In my first year I won three titles at three different weights, and by 40 I was pro ranked number 4 in the UK. My approach has evolved from outright wasteful and dangerous to highly efficient and ruthlessly effective.

If I’d stuck with the old school approach I began with, then I wouldn’t have been able to train past 30, let alone begin a competitive fight career. You don’t need to kill yourself every session to perform your best.

In this video, I break down how to self-regulate your training intensity, even in group sessions you didn’t program yourself.

KEY MOMENTS

Follow along using these quick timestamps:

00:00 The Cost of "Just Because I Can"

01:33 Where Periodization Breaks Down

02:17 Self-Regulate With These RPE Numbers

03:12 The Technique Cost of 100% Intensity

04:08 Dial Intensity Down, Skill Up

05:24 You Control More Than You Think

👉 Watch this next: https://youtu.be/jXc1VwX0zWo

🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2026/08/07/how-to-control-your-muay-thai-class-intensity/

🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/m7kg

To find out if your current training is actually helping your fighting — or just making you tired!

KEY MOMENTS

Follow along using these quick timestamps:

00:00 Find a Way and Chase It

01:11 Is Your Training Moving You Forward or Just Keeping You Busy?

01:42 Diagnose the Constraint Before You Prescribe the Fix

02:45 Do Less Than You Think You Need To

03:44 Training Is Not a Fight

05:19 Push to the Limit on Purpose, Not by Default

08:19 Your Late Start Is an Advantage

09:35 Is Your Training Making You Better or Just Making You Tired?

10:22 Find the Vehicle That Fits You

11:40 Take the Scorecard. It Might Save You Years.

👉 Watch this video next: https://youtu.be/iUJJrsEvpmA

🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/

🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/5yzd

To find out if your current training is actually helping your fighting, or just making you tired!

KEY MOMENTS

Follow along using these quick timestamps:

00:00 Your Gym Workout Is Cancelling Your Strength

00:41 The IPO Model: Where Power Actually Comes From

01:29 Firing a Cannon from a Canoe

03:18 The Thai Power Equation: 50% Input × 98% Process

06:09 Feeling Destroyed Isn't Adapting

06:56 The Two Conditions Your Gym Workout Is Missing

08:04 Fighter A vs Fighter B: Same Gym, Different Result

09:41 "I Could Not Get Tired" — Johan's Transformation

11:47 Strength Appears as Endurance

13:28 The Signal Conflict That Blunts Your Gains

15:23 The Optimal Training Cycle: Build Before You Endure

17:20 The Relentless Fight Pace Formula

18:41 When Your 80% Equals Their 100%

👉 Watch this video next (Optimal Training Cycle): https://www.youtube.com/watch?v=_UWXNzWnHok&t=72s

🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2026/07/10/muay-thai-strength-training-stop-cancelling-your-own-gains/

🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/6j9u

Find the gaps in your athletic engine, your training structure, and your implementation capability and get a clear roadmap to close them.

KEY MOMENTS

Follow along using these quick timestamps:

00:00 The Conditioning That Caps Your Engine

00:17 Your Three Fuel Pumps, Not One Tank

01:38 How Lactic Work Blunts Your Aerobic Base

02:54 Lorenzo: KO Artist, 3-out-of-10 Aerobic Base

06:04 Test, Don't Guess: Two Numbers That Diagnose Your Engine

08:48 The 14-Week Fix: 92% Not Lactic

10:19 Why Easy Work Builds a Faster Engine

👉 Watch this next: https://youtu.be/jXc1VwX0zWo

🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2026/06/26/why-you-gas-out-in-muay-thai-and-how-to-fix-it/

🎯 FREE WEEKLY WIN STRATEGY PDF... https://heatrick.com/g9dz

Two pages. One instruction sheet. One 48-week tracking grid. Free.

KEY MOMENTS

Follow along using these quick timestamps:

00:00 The Missed Session Myth

00:23 Why One Miss Doesn't Matter

01:19 The What-The-Hell Effect

02:22 The Identity Trap

04:02 The Injury Test

05:40 The Weekly Win System

08:23 Red, Amber, Green Weeks & Months

08:52 The Triple Block Goal

👉 Watch this next:3 Training Schedules for Fighters That Actually Work https://youtu.be/7vJOKW5OA6Q

Also mentioned:

How to Structure Strength Training for Muay Thai (Speed, Power, Strength) https://youtu.be/yrF8y5CCjzo

🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2026/06/13/habit-formation-for-fighters-why-training-streaks-collapse/