🚀 Get the whole system. Learn more about Heavy Hitters here: https://heatrick.com/80h0

KEY MOMENTS

Follow along using these quick timestamps:

00:00 The 12-Week Trap Most Fighters Fall Into

00:41 Why You're Lost After Every Training Block

01:50 The Non-Competitor's Annual Blueprint

03:01 Your 2-Week Testing Window (The "Fight" You're Missing)

04:20 How to Stack 3 Cycles Per Year

05:06 When Life Wrecks Your Plan (Return Protocols)

05:34 I Trained for a Fight Using Rocks on a Beach

06:54 When Life Wrecks Your Plan

07:48 Why Not Every Fight Deserves Peak Prep

08:27 The 3-Tier Fight Priority System

09:27 Why Peak Blocks Are High Risk

10:01 Adjusting Your Cycle for Fight Dates

10:59 Optimal vs Peak: The Difference That Matters

11:46 The 5 Principles That Make This Work

12:55 What's Next: Structuring Your Week

👉 Missed the other videos in the "Fighter Progression Series"? Catch up here: https://www.youtube.com/playlist?list=PLi53KczxEDu6zKqKPZDPIqVltqe1drOXQ

Watch this next...

▶️ Why Traditional Muay Thai Fails Fighters Over 30 (The Science) https://youtu.be/ZKzb9endv0Q

🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2026/01/19/52-week-training-plan-for-fighters/

🚀 Get the whole system. Learn more about Heavy Hitters here: https://heatrick.com/vzpy📊 Free Muay Thai Performance Scorecard.Take the 5-minute assessment to find your weak links. 👉 Get Your Scorecard: https://heatrick.com/pip5KEY MOMENTS

Follow along using these quick timestamps:

00:00 Why the Burn Is Shrinking Your Engine

00:26 The 43% Truth About Muay Thai Energy

01:44 The Sinking Boat Analogy

02:53 Reservoir vs Floodgates: Building Your Heart

04:05 Fighter A vs Fighter B: Who Wins?

05:18 The 4-Stage Conditioning System👉 Missed the other videos in the "Fighter Progression Series"? Catch up here: https://www.youtube.com/playlist?list=PLi53KczxEDu6zKqKPZDPIqVltqe1drOXQWatch this next...▶️ Why Traditional Muay Thai Fails Fighters Over 30 (The Science) https://youtu.be/ZKzb9endv0Q🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2026/01/10/muay-thai-fitness-why-the-burn-destroys-your-cardio/

🚀 Get the whole system. Learn more about Heavy Hitters here: https://heatrick.com/bgd2

KEY MOMENTS

Follow along using these quick timestamps:

00:00 Most Fighters Train Backwards

00:15 The Golden Rule You're Missing

00:37 Why "Train for What You Want" Fails

01:12 The Optimal Training Cycle Explained

01:28 Stage 1: Cannon From a Canoe

02:05 Stage 2: Building Your Engine

02:34 Stage 3: When Power Takes Over

03:00 Stage 4: Fight Night Readiness

03:27 Why 8-Week Programs Always Fail

👉 Missed the other videos in the "Fighter Progression Series"? Catch up here: https://www.youtube.com/playlist?list=PLi53KczxEDu6zKqKPZDPIqVltqe1drOXQ

Watch this next...

▶️ Why Traditional Muay Thai Fails Fighters Over 30 (The Science) https://youtu.be/ZKzb9endv0Q

🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2026/01/02/the-4-stage-muay-thai-training-program-complete-blueprint/

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

✔ Want to a program to level up your Muay Thai? Join the Heavy Hitters waitlist here: https://heatrick.com/qszi

KEY MOMENTS

Follow along using these quick timestamps:

00:00 Why Going Hard Guarantees You'll Quit

00:52 The January Pattern (Week by Week)

01:54 The Latent Period: Your Crash Is Already Scheduled

02:26 Restarter vs. Optimizer: Both Face the Same Trap

03:46 Why Training Everything at Once Backfires

04:53 Fatigue Is Not Progress

06:22 Breaking the Habit Loop Before It Forms

08:15 What Actually Works (Frequency Over Intensity)

👉 Missed the other videos in the "Fighter Progression Series? Catch up here: https://www.youtube.com/playlist?list=PLi53KczxEDu6zKqKPZDPIqVltqe1drOXQ

Watch this next...

▶️ How Much Muay Thai Training is Really Needed?https://youtu.be/7a0s6qW5m6w

🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2025/12/26/return-to-training-why-going-hard-guarantees-failure/

Don't get stuck. Join the Heavy Hitters Waitlist here: https://heatrick.com/0bju

🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/exf4

To find and balance out wherever you're stuck!👊 📘 Optimal Fight Camp Blueprint available at http://heatrick.com/12-week-fight-campKEY MOMENTS

Follow along using these quick timestamps:

00:00 4 Traps Keeping You Stuck

00:29 The Optimal Performance Pyramid

01:15 Trap 1: The Overpowered Trap

02:32 Trap 2: The Underpowered Trap

03:44 Trap 3: The Prior Athlete Trap

04:47 Trap 4: The Program Hopper Trap

05:57 Why Fighters Stay Stuck for Years

06:42 Find Your Trap (Free Assessment)

06:56 Watch This Next

👉 Missed the first video in the series? CATCH UP HERE: https://www.youtube.com/playlist?list=PLi53KczxEDu6zKqKPZDPIqVltqe1drOXQWATCH THIS NEXT:▶️ Why Your Muay Thai Cardio Training Is Making You Weaker https://youtu.be/Ze68OdvnWp4🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2025/12/19/4-training-traps-hurting-your-muay-thai-performance/And if you enjoyed this video, hit subscribe to stay up to date with our latest Muay Thai performance tips every Friday!

Stop your training from resetting to zero. Join the Heavy Hitters Waitlist here: https://heatrick.com/zh1n

You spend 3 months getting stronger. Then you start your fight camp, add cardio, and watch your strength vanish.

You aren't losing gains because you stopped lifting. You are losing them because of the Interference Effect.

In this video, I break down the physiological reason why training "everything at once" actually cancels out your progress, and the specific patterns that indicate your training is fighting against itself.KEY MOMENTS

Follow along using these quick timestamps:

00:00 Why Your Progress Keeps Disappearing

00:59 The Interference Effect Explained

03:18 The Science: Why Your Body Works Against You

04:52 Why You Can't Feel It Happening

05:47 Case Study: Daan's 11% Improvement

07:30 Free Assessment + What's Next

3 Ways I Can Help You:

* Join the Heavy Hitters Waitlist: The only way to get personal coaching through my periodization system in 2026. 👉 https://heatrick.com/zh1n

* 🎯 Take the Free Performance Scorecard: Identify exactly where your "Interference" is happening. 👉 https://heatrick.com/zpnq

* Get the Minimum Equipment Program: Maintain your gains without a gym. 👉 https://heatrick.com/programs/minimum-equipment-program/

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

#MuayThai #StrengthAndConditioning #InterferenceEffect #DonHeatrick

WATCH THIS NEXT▶️ Why Your Muay Thai Cardio Training Is Making You Weaker https://youtu.be/Ze68OdvnWp4

🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2025/12/12/concurrent-training-interference-effect/

🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/6q6o

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

KEY MOMENTS

Follow along using these quick timestamps:

00:00 The Gap You Can't Feel

00:57 What Traditional Thai Training Actually Is

01:40 Why It Works in Thailand (But Not for You)

03:01 What the Research Says You Need After 30

03:19 Finding 1: You Keep the Muscle But Can't Use It

03:40 Finding 2: The Invisible Thief

04:02 Finding 3: Fast-Twitch Fibers Disappear First

04:28 Finding 4: Your Brain Can't Access Your Muscle

04:48 "But Power Is the Last to Go..."

05:47 The Authenticity Trap

06:06 What You're Losing Without Realizing

07:17 What Actually Works

08:09 Why Most Fighters Mess This Up

08:54 The Results Realist Approach

WATCH THIS NEXT...

▶️ Why 90% of Muay Thai Fighters Train S&C Wrong (8 Critical Fixes) https://youtu.be/2EK-iMWTfWc

🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2025/12/05/muay-thai-strength-training-after-30-the-missing-piece/

🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/35gcTo 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 The Training Problem After 30

00:28 Why Explosive Power Matters Most

02:00 The 15-Minute Protocol

02:16 Exercise 1: Box Jumps or Pogos

02:36 Exercise 2: Med Ball Slams

02:56 Exercise 3: Incline Chest Press

03:14 Exercise 4: Split Squat Jumps

03:27 Exercise 5: Staggered RDL

03:43 Exercise 6: Chin-ups

03:59 The 6 Exercise Structure

04:45 Loading & Safety Guidelines

06:34 Integration with Muay Thai Training

08:13 Scaling & Progression Options

09:35 Your Next Steps

👉 Missed the Part 1 and Part 2 videos? Catch up here: https://www.youtube.com/playlist?list=PLi53KczxEDu5WOn83d0MN2zVvb4bBZOEF

Watch this next...

▶️ Weekly Training Blueprint for Muay Thai Fighters (3 Proven Models) https://youtu.be/aIWxHp-LxMo

🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2025/11/28/powertraining-after-30-15-minute-protocol/

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

To find out if your current training is actually helping your fighting — or just making you tired!👊 📘 Optimal Fight Camp Blueprint available at https://heatrick.com/12-week-fight-campKEY MOMENTS

Follow along using these quick timestamps:

00:00 The Shocking Research Discovery

00:35 The Single-Mode Trap Explained

01:13 Master Athletes vs Young Controls

01:56 The Power vs Cardio Timeline

03:38 The 4-Month Power Loss Crisis

04:34 Why Traditional Gyms Miss This

05:49 The Solution Framework

07:49 Next Week's 15-Minute Protocol

08:31 Watch This Video Next

🎥 Nong-O S&C footage: https://www.youtube.com/@fightlore

👉 Missed the first video? Catch up here: https://youtu.be/rzsGygakAc0

Watch this next...

▶️ The Fighter's Genetic Blueprint: Why Champion Training Methods Fail You https://youtu.be/dJFVVkJn0yw

🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2025/11/21/muay-thai-training-over-30-the-single-mode-trap/

🎯 FREE RESOURCE – Muay Thai Performance Scorecard https://heatrick.com/6f3jTo 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-campKEY MOMENTS

Follow along using these quick timestamps:

00:00 Introduction

01:09 The Research That Changes Everything

02:43 The Age Advantage Most Fighters Miss

04:14 The Science Behind Age-Defying Performance

06:02 The “Build It To Shield It” Principle

07:22 The Hidden Inflammation Factor

09:31 The Genetic Ceiling Reality

11:15 Muay Thai Performance Assessment

11:53 Conclusion

Watch this next...▶️ Started Fighting at 32, UK Ranked #4 Pro at 40: Complete Blueprint https://youtu.be/J1wRXLnbjfg

🎙️ 📝 This episode's show notes and further resources at https://heatrick.com/2025/11/14/the-truth-about-peak-fighting-age-in-muay-thai-why-70-year-olds-outperform-22-year-olds/