🎯 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/

🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/tw7v

Find your weak links, discover how to strengthen them.

KEY MOMENTS

Follow along using these quick timestamps:

00:00 The Imbalance Breaking Fighters

00:15 Why Muay Thai Creates Imbalances

00:35 Most Fighters Get S&C Backwards

01:03 Perfect Symmetry?

01:15 Stage 1: The Reactive Fighter

01:59 Stage 2: The Maintenance Fighter

02:41 Stage 3: The Engineered Fighter

03:29 Which Stage Are You Really In?

03:57 Fixing the Reactive Fighter

04:41 Fixing the Maintenance Fighter

05:16 Advanced Prehab for Fighters

👉 WATCH THIS NEXT: 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/

🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/28kg

Spot where your training is leaking results, get solutions to plug those gaps… and help shape future episodes on this channel.

KEY MOMENTS

Follow along using these quick timestamps:

00:00 Why Watching Fights Doesn’t Light Me Up

00:27 I Realised I’ve Been Chasing Flow All Along

01:02 From Climbing Trees to Finding Muay Thai

02:21 Why Muay Thai Felt Like Flow on Tap

03:08 Why Watching Can’t Replace Doing

04:47 Borrowed Flow vs Becoming Changed by Training

👉 WATCH THIS NEXT: Why Your Muay Thai Skills Disappear When Fighting https://youtu.be/h50M0AjHNtg

🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2026/05/15/muay-thai-flow-state-why-i-train-not-just-watch/

🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/dag6

To find out if your current training has gaps, and how to fix them!

KEY MOMENTS

Follow along using these quick timestamps:

00:00 Training Like Before Kids Is Destroying You

00:41 The Wrong Comparison Killing Your Progress

01:38 The 3-Level Training Model

02:20 Why This Specific Combination Works

03:33 Real Results: Daan & Jonathan's Stories

04:03 Your Flexible Weekly Training Template

05:34 When Life Goes Wrong: Auto-Adjustments

07:34 Can You Still Compete? (The Bangkok Answer)

09:32 Stay in the Game (Your Next Step)

👉 Watch this next: https://youtu.be/I7f_wCVebHA

🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2026/05/01/muay-thai-parents-the-95-5-rule-for-real-progress/

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

Find your weak links and discover how to strengthen them.

KEY MOMENTS

Follow along using these quick timestamps:

00:00 Injury Wasn't Random — It Was Built

00:17 Why Fighters Stay Stuck in the Injury Cycle

00:52 It’s Not Age or Bad Luck — It’s Load Mismatch

01:25 Mismatch #1: Overuse Sneaks Up Slowly

02:51 Mismatch #2: Training Spikes Break You Fast

03:35 The Hidden Trap: Everything vs Neglect

04:12 Two Muay Thai Mistakes That Worsen Both

04:37 Fix #1: Build a Smarter Training System

05:37 Fix #2: Build Local Strength Where You Break

06:05 Fix #3: Stop Training Hard Every Session

06:28 Muay Thai Timebomb #1: Pad Holding Damage

07:14 Muay Thai Timebomb #2: Thailand Camp Injuries

07:37 Pain Isn’t Always Damage — But It Is Data

08:03 Audit Your System + Break the Cycle

08:14 Scorecard + Next Step Training Plan

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

🎙️ 📝 This episode's show notes and further resources at

https://heatrick.com/2026/04/17/stop-the-injury-cycle-overuse-vs-training-spikes-in-muay-thai/

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

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 Why Your Training Timing Is Wrong

00:29 The Time-Split Protocol — In 10 mins

00:45 You Feel Weak in the Morning

01:16 The “Morning Nadir” Problem

02:07 How Your Body’s Clock Affects Performance

02:32 The Backwards Training Mistake

04:24 The Time-Split Protocol (What to Do)

06:46 How to Peak for Fight Time

07:27 Strength, Injury Risk & Real-Life Performance

08:15 Why This Works (Coaching Proof)

08:49 Structure Your Week Properly

👉 Watch this next: https://youtu.be/7vJOKW5OA6Q

🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2026/04/04/muay-thai-fighters-your-evening-training-is-making-your-mornings-worse/