Scheduling Your Weekly Training Plan For Fighters Part 1

[@ImPaCt_ZxZ]

Just what i needed. In the process of switching from powerlifting/bodybuilding for last 8 years to muay thai, i’ve wrote my own schedules before but i was struggling trying to figure out how to slowly swtich to a new reigime while doing Muay Thai. I was doing a variation of push, pull, leg, and then leg x2 Now i may do a push/pull/legs, three times s week, and then do muay thai two times a week or once

[@heatrick]

Glad it has proven helpful 😁👊

[@richardchampion8529]

This channel is criminally under subbed. Great content 🙏

[@heatrick]

Thank you, that means a lot 🙏

[@JessicaZhang-gt1zv]

this is awesome education - thanks for making it available to the world!!

[@heatrick]

Any time! 😀👍

[@akronz4767]

This video was exactly what i needed. Ive been lifting for strength and muscle gain for 5 months and have just started kickboxing so im changing my routine to benefit kickboxing but was unsure how to create new routine, this video is perfect. Liked, subscribed and praying for your channel 🙏

[@heatrick]

Fantastic! Glad it’s landed just right for you. 😁👊

[@tuber364]

This is great information. I’m only 6 months into training and found myself naturally finding a program between minimal and competitive with 3-4 Muay Thai sessions a week, 2 strength training days, and 2-3 days focusing on endurance. Thanks for the great content.

[@heatrick]

You’re welcome! And it sounds like you naturally gravitated to a solid structure there. 🙌👊

[@marksamson3350]

❤ Loving the break down, and schedule to actual real life training

[@heatrick]

Awesome! Glad it helps. 🙏

[@jonahholmes8734]

Great video super helpful for setting up my own training routine

[@savvaslefkop23]

That really helped me a lot and for 3 to 4 months now i have done the competitive model(i want to become a pro fighter, i am still on amateur fight level) but at least for now until i do some things that need to be done i have to work, and it really drains me having to go outside of my town twice a day by busses and stuff(i have to go to another town to train then return at my home to change, rest for an hour and then go to work on a differen town and come back again).So i wanted to know if the minimal model(plus 2 muay thai sessions on my day off, so in total 7 training sessions 4x mauy thai, 2x resistance, 1x cardio) would help me progress and be ready to fight at least until when i can go full focus on only training. I am thinking about this model because it would help me free some time, so i wont have to be in a hurry to complete everything quickly and wont feel so tired all the time. Thanks a lot to whoever answers and have a nice day !

[@koushikdas9936]

Awesome education. Thank you so much for this. I was looking for some science based approach rather than just some motivation BS advice. I'm glad that I found you. The same can be applied to MMA as well. I'm more of a enthusiast. I just train and compete in kickboxing and grappling at amateur level to push myself as a human being to see how far I can go. Currently, I do 2 kickboxing sessions and 2 grappling sessions and 5 resistance training sessions which are more geared towards hypertrophy. What do you think about that?

[@heatrick]

2 resistance training sessions is ideal for fighters gain the athletic benefits without compromising technical and tactical skill training volume. 3 sessions at most if your primary focus is functional hypertrophy. Check out part 2 here: heatrick.com/2023/01/13/scheduling-your-weekly-training-plan-for-fighters-part-2/ And more about functional hypertrophy here: heatrick.com/2022/08/05/stronger-fighter-training/

[@koushikdas9936]

@@heatrick Hi, thanks for the reply. I'm more of a hobbyist martial artist. However, I still end up giving it so much time to develop my skill because I like it. However, I really want to build muscle and don't want to be skinny. I want to find a sweet balance. Training only two times a week for hypertrophy doesn't sound that much optimal for me who also wants to gain a significant amount of muscle as well. Thus I follow push, pull, legs split.

[@heatrick]

Yes, to be clear, three resistance training sessions each week are necessary for hypertrophy.

[@3941602]

My man created a Venn diagram. Nice!

[@omarelsheikh7300]

You are really amazing and very informative video , Please ca you make one for Taekwondo?

[@waynewestrupp7624]

This is awesome, thank you

[@heatrick]

@@waynewestrupp7624 you’re welcome 😁👊

[@kortex628]

Excellent series, thanks Don!

[@heatrick]

Glad you like them!

[@Jikueshin]

Had a question, I know some muay thai training sessions times differ from 45mins to 2 hours are you basing the times off the entire class or based off of 1 hour sessions while training

[@heatrick]

Good question! Check out part two for more detail here: kzbin.info/www/bejne/omrdnKKQhtZjrKc

[@NoodleArmsFitness]

Fantastic video

[@heatrick]

Thanks! 😃

[@ПомогаетСразу]

Thank you for those insights. I have a question, how do you combine MT, RS and CS with each other? Let's say we have a competive model. Do we need two separate day for resistance training only?

[@heatrick]

All will be revealed for you in part 2 next week. 😁👍

[@simonshields2525]

Mr Heatrick, your videos and Mauy Thai resources are u real, wish i’d found you years ago as i struggled with mauy thai specific s and c, i hate traditional weight lifting, so boring, starting ur 4 week body weight SPS routine 2morrow and starting back to mauy thai training next thurs, thankyou for all the great work! I will def be investing in the mauy thai s and c accelerater programme in the near future, cant wait to get into this aspect of training properly!

[@heatrick]

@@simonshields2525 That's great! I hope you find the SPS routine helpful as a "no equipment" training example. It gives you an idea how to structure training to develop multiple performance qualities, AND present a bit of variety. :)

[@wgnwBash]

Very informative thanx

[@heatrick]

My pleasure! 😁👊

[@jpo1804]

thank you sir

[@heatrick]

😁👍

[@mpalenque]

Awesome. What about MT gyms with general public classes that focusses heavy on endurance (lots of abs burpees pushups etc) ? Would you go light on those if you’re having extra endurance sessions ?

[@heatrick]

Yes, I classify the typical bodyweight muscular endurance work you'll see in Muay Thai classes as local muscular conditioning,not resistance training (strength, power, speed). This kind of endurance work is really a non-sport-skill extension of the Muay Thai training itself. I don't generally program this for fighters, assuming it's already part of their training. I look to plug the gaps in the training with supplemental S&C.

[@Castorps_Shadow]

I do not understand how the 20/80 principle is exactly applied in for example the competition model. Which 20% of training is yielded for 80% of the results? Thank you for your work

[@heatrick]

You can check out this video for a better idea... kzbin.info/www/bejne/fpatZ6GZjbqie7M

[@roanoazoros1fan358]

Can these be change to fit other martial arts

[@heatrick]

Yes, absolutely! Just substitute the term "Muay Thai" for "Martial Arts", everything applies.

[@Marcos-jr6ky]

One question about the 12 week fight camp, during the explosive block I should completely drop the more general focused exercises (such as squats, benches and so on) for more explosive exercise (jump squats and olympic lifts) or should I try to incorporate both? What should the S&C workout look like during the explosive block? Thanks a lot mate, you're a blessing for this community.

[@heatrick]

I recommend fighters train all three qualities (strength, power, and speed) concurrently in each resistance training session all the time. The ratio of each changes with each block, along with the exercise selection (from general to sport specific) and likely the loading. For example, a loaded squat jump can be placed in all three blocks, but loaded accordingly. Heavier to produce peak force (Newtons) in a strength block, a little lighter to produce peak power (Watts) in a power block, and lighter to produce peak velocity (metres per sec) in a speed block. For an example, check out this section from my Muay Thai S&C 101 guide here heatrick.com/2019/07/28/strength-and-conditioning-for-muay-thai-101/#6

[@DavidAmodeo-wm1ht]

I was the 1000 like

[@heatrick]

🙌🙌👍

[@sempa-sho4142]

👍👍👍💪💪💪💪

[@heatrick]

😁🙏

[@sempa-sho4142]

@@heatrick Sawadee krap !!!

[@ServantGames]

Just wandering what do you consider a muay thai session. Does say 60 mins of Shadowboxing count as a muay thai session or does a muay thai session have to conist of some form of pad work, heavy bag and sparring training?

[@heatrick]

Shadow boxing is low intensity Muay Thai training. 👍

[@mickmullaney1970]

Look at how elite athletes (Nak Muay) achieve their optimal performance in Thailand. They largely use traditional - tried and tested methods to develop their skills. Whilst you have a very academic approach to training and exercise improvement, I find it very formulaic and mechanical. I don't see much, if any value in training methods outside the traditional model. If it isn't broken, don't try to fix it.

[@heatrick]

Thanks for sharing your thoughts, and I know you're not alone in this. I believe in both respecting the traditional and embracing the new... It's the reason I've taken to sharing ideas that reflect influences beyond the traditional (Golden Era) model in Thailand. And ideas that many elite Thias are now exploiting themselves too. To better explain, here are some further resources I have that expand on this... What Is Authentic Muay Thai Training NOW? Old School vs New School: kzbin.info/www/bejne/gGTWZn1-aq6Lg8k The Problem With Your Muay Thai Trainer: kzbin.info/www/bejne/hpKznaitiJVkfKc ONE Championship Fighter Strength and Conditioning - Coach’s Reaction To Tawanchai’s Fight Prep: kzbin.info/www/bejne/Z4K3p5WAnrl5hpI