Breaking Limits in Muay Thai

[@MrAlectrico]

Hi Don, thank you for this video and for bringing this very important perspective to so many. I'm a new father and have very little time to myself so I can really identify with needing to spend quality time on targeted/priority training rather enormous amount of time on just stuff. Though i'm not a competitive fighter i'm a martial artist and want to continue my development and I hope to follow your plans and recommendations as part of my new years resolution. In addition it's also refreshing to see you bring the mechanics and science of the skills/workouts into your videos. It really helps me better understand what's happening and what i'm actually trying to achieve rather just the traditional feeling or figuring it out after 5 years and still may be wrong or not as effective. I feel this is may be why some traditional martial arts lose out on their effectiveness, as most modern people can't devote the amount of time to figuring it out on our own and thus potentially stagnate. with the few that can it's a lot to ask for those to somehow explain or continue the art and thus in my humble opinion causes the art itself to lose it's effectiveness or applications or techniques get lost and we're left with stuff that looks good but isn't effective. Once again kudos for this channel. Cheers!

[@heatrick]

Congratulations on becoming a father Alfred! And thank you for your comments on my work, it's much appreciated. All the very best to you and your family in this New Year. I hope you successfully manage the balance between work, family life, and training... and catch up on your sleep when you're able to!! ;)

[@ajdurrani8605]

Thank you, I cannot express in words how helpful this video was for me. Great job.

[@heatrick]

Aj Durrani much appreciated... I hope your next few months of training are the most productive you’ve ever had. 😁🙏

[@TendonPain]

I wish you had a book of everything you know, so I can purchase it and read, learn, and practice until the day I die lol.

[@heatrick]

That’s awesome feedback, thank you! ... I’m seriously considering writing a book too - watch this space! 😜😉

[@best4everkings759]

@@heatrick write the book

[@heatrick]

BEST4EVER kings That’s another vote for a book! 😁👌

[@OgoEzeagu]

You are Icon i wish you would be the Personal Trainer of my son

[@aeyyey]

"Loose your ego and work on those limiting factors" That should be hit you hard 💔

[@heatrick]

😜👊

[@manuelnebrera3393]

This video is gold! You just earned a new subscriber

[@heatrick]

Thank you Manuel, and welcome! :)

[@tpham8969]

Hi Don Can you pls do a video on how to condition your calves and strengthen your feet/ankles for Muay Thai? I had a bad ankle sprain previously and since developed bunions. I find it hard to do repetitive kicks but still really love Muay Thai and want to keep training. Let me know if you have any tips!

[@heatrick]

Here’s a video that will help… kzbin.info/www/bejne/b6asoYdnf6eEi7M 👍

[@ludviglila1407]

So much great information 👍

[@heatrick]

Glad it was helpful! 😁🙏

[@ninjasrose1653]

Hi mate, just come across this channel. (Goldmine) I would like to pick your brains if possible? Firstly epic video! So, off the bat. I am ego free haha! I have 12 years experience in Kickboxing and 2 years in Krav Maga. I learned quickly how different those two were and it took me a loooong time to get my head around the different moves. To the point I nearly quit lol then after 6 months, things fell into place. I got approached to be an instructor, agreed! Then Pandemic hit and well... We know the rest there. I have always been fascinated by Muay Thai. I watch it all the time. I had bad injuries from Kickboxing and took 18 months to full recover. When I got back to relative fitness I wanted to do Calisthenics. So I have done that since 2018 and have built up much more strength and some size. I can do 16 clean full R.O.M chin ups and 20 Pull ups. Legs are a lot stronger than what they were also. I train Calisthenics4 out of 7 days and been doing Kickboxing either on my own or with my instructor 121. I am 38 (am I to old?) now and just about to start Muay Thai. I know 90% of the moves from Kickboxing that are in Muay Thai. Muay Thai basically kept all the useful stuff and got rid of the "flashy" or not as credible stuff lol But, I see it from the perspective as I am a total beginner regardless. My questions are, what if any advice would you give me for my first lesson. And also, what would you advise I work on first and foremost? I noticed the subtle differences in everything right down to stance. And I want to train whilst away from the gym to give myself a better start, early doors.

[@heatrick]

Glad the channel is helpful. And 38 isn't too old.;) Check this video out: kzbin.info/www/bejne/q4DcgKyBeM-MfpI I'd recommend that you focus on the differences in stance, footwork and movement rhythm. That makes a big difference to the effective application of the techniques you already know. Also of course clinch. That's a whole new distance (range) to play with, and technical arena. If you breakdown your Muay Thai into four ranges (long, medium, close, and clinch), then you have a structure from which to bolt-on the different striking techniques you've already learned. This video may be of interest too: kzbin.info/www/bejne/aWernGd-psqcjJI

[@ninjasrose1653]

@@heatrick You're a super star sir. Thank you for taking the time out of your day to help me out. Its honestly appreciated! 👊🏽🙏🏽

[@vlajko1311]

Great video man! Can you please expand on the exercises for poor cardio? I havent trained for 2 months and im trying to get back in shape. Thanks !

[@heatrick]

To begin with, it's useful to build aerobic capacity by using steady (cardiac output) runs, of between 30 to 60 mins long, at an intensity of 65% to 75% of maximum heart rate (a rate of perceived effort of 4 out of 10). Do two of these a week. Then you can add in some interval runs at about 70% of maximum sprint pace, for about 8 secs, with about 1 min active rest (slow jogging) in between. Complete 8 to 12 sets of these running repeats per session, progressed over the weeks.

[@irehbegovic188]

Just discovered your channel, alot of good info, even for someone like myself that has 15 years of exp. Damn, im old now.

[@heatrick]

Thank you! Much appreciated! And this might be of interest... kzbin.info/www/bejne/q4DcgKyBeM-MfpI ;)

[@memonkm1292]

What a great video! Just awesome!

[@heatrick]

Thank you. I really appreciate the feedback. :)

[@J4CBINnachLADEN]

So how do I find out what my 20% to work on is?

[@heatrick]

To answer this, let’s first acknowledge there are two types of limiting factors (the 20% referred to in the question)… Both technical (Muay Thai skill) limiting factors, and non-technical (inadequate movement or physical performance qualities). And the non-technical qualities (such as mobility, stability, coordination, strength, power, speed, and endurance) are often overlooked, and a reason technical ability fails in the first place. How To Go From Beginner To Pro, As Fast As Possible … 1️⃣ Start resistance training in parallel to Muay Thai training, from day one

- That way you’ll build a robust, stable body that allows you to practice your Muay Thai skill with less errors 2️⃣ Use every training session, and every fight, as an opportunity to honestly expose your limiting factors - Don’t get touchy about critique, it’s where the gold is! - Listen to coaches, training partners that offer you feedback. - Watch video footage of yourself training and fighting. 3️⃣ Lose your ego and work on those limiting factors, no matter how basic they seem to be, or how advanced your Muay Thai ability is

- The closer you are to being an expert, realise it’ll take more corrective repetitions to change your deeply embedded habits. It’s like becoming a beginner again… embrace it! 4️⃣ Understand your work is never done

- There are always improvements you can make, qualities that need more attention to prevent them dropping back again. As cliché as it may sound, your Muay Thai training is a journey, not a destination. There is no finish line. As Ognjen Topic said in our podcast together, “I know perfect doesn’t exit, but it doesn’t matter… I always want to be more perfect.” Here are links to three relevant resources: How A Novice Can Become An Expert - And Why Some Never Will
heatrick.com/2019/11/13/how-a-novice-can-become-an-expert-and-why-some-never-will/ Breaking Limits In Muay Thai heatrick.com/2019/11/21/breaking-limits-in-muay-thai/ Ognjen Topic - The Science of Building Champions Podcast heatrick.com/2020/09/09/ognjen-topic-the-science-of-building-champions-podcast/

[@truthmaker1]

Thank you!

[@heatrick]

You're welcome! :)

[@best4everkings759]

Good video really helpful 👍👍👍

[@heatrick]

Thank you. :)

[@willianchanrockin3952]

well said. quality not quantity

[@heatrick]

You've got it. :)

[@alapann1]

Best talk

[@heatrick]

Thank you. 🙏

[@DARKSIDEUPSIDEDOWN]

I've been training for a few years and it discourages me that I still can't kick above hip level with teeps and roundhouses I think its due to my hips

[@heatrick]

It sounds like you may have tight adductors and hamstrings. Do you have a regular stretching routine that targets these muscle groups?

[@DARKSIDEUPSIDEDOWN]

@@heatrickto be fair mate no I just do a basic 15 minute full body stretch but being honest I haven't been consistent with it I train muay thai 3 times a week and I've got a good strength program so you'll be right I'll check that out thanks for your help 👍

[@heatrick]

Go after the adductors and hamstrings with static relaxed stretches (such as front split and side split positions) at least 3 times a week and I’m sure you’ll see a huge improvement. 😁👊

[@DARKSIDEUPSIDEDOWN]

@@heatrick Thankyou so much mate ill start it today and give you an update in a couple of weeks

[@eniggma9353]

I am not quite sure if reversing pareto is logical at all. I mean diminishing returns but not down to 20%.... am i the only one that sees this?

[@heatrick]

I get where you’re coming from. I’m not actually reversing the Pareto principle-it’s the usual 80/20 concept, which means about 80% of the results come from about 20% of the effort, not the other way around. This ratio isn’t exact science, but it’s a useful rule of thumb to help focus on what really matters. The idea is to identify and double down on the key factors that yield the biggest performance gains. It’s less about strict percentages and more about making sure you’re prioritizing the right things.

[@kortex628]

This is good

[@heatrick]

Kortex Thanks... I appreciate the feedback. 🙏

[@danielq888]

My limiting factors are all of them...

[@heatrick]

Haha! Just pick the most critical one or two, and focus on those first. I'd certainly recommend aerobic capacity as an essential foundation for everything. ;)

[@danielq888]

@@heatrick I'll do! That and hip mobility are top priorities

[@heatrick]

@@danielq888 😁👌👍

[@OgoEzeagu]

You are Icon i wish you would be the Personal Trainer of my son