Thanks for putting this information out for free. You are a gem in the combat sports community
@heatrick
2 жыл бұрын
You’re welcome, and thanks, that means a lot. And useful time stamp you shared too! 😁🙏
@CJ-uf6xl
2 жыл бұрын
Your channel should be huge, this info is absolutely golden. Thank you.
@heatrick
2 жыл бұрын
Cheers CJ! 🙏
@theironforce3000
Жыл бұрын
Great breakdown ! I have a little over 2 months in training Muay Thai. But my background is primarily bodybuilding / powerlifting. Been doing that style for about over a decade. I decided to jump into the MT world this year and wondered how to balance both styles. So far a 3 day split with both worlds has been working so far. Full bod session at gym - M,W,F MT at dojo - T, Thurs, Sat. The full bod training consists of a push/ pull/leg type of programming. No more 'bro splits', and because of that the pump isn't the same or last as long due to how many areas I'm hitting, as opposed to an isolated group/ body part . The reps and sets department is something I'm still tweaking around with. This vid gave me better insight. Thnx ✔️
@heatrick
Жыл бұрын
Fantastic! 😁👊
@burd7515
2 жыл бұрын
you are fantastic at this kudos man
@heatrick
2 жыл бұрын
Much appreciated! 😁🙏
@centralparkjoe1290
2 жыл бұрын
Excellent tutorial 🤙💪🔥👊
@heatrick
2 жыл бұрын
Thank you 😁🙏
@dexrexpex
Жыл бұрын
Yo, just an unrelated question, but how come you give out so much valuable information for free?
@lukehewitt3602
Жыл бұрын
Your are so knowledgeable, thank you very much for the help!
@heatrick
Жыл бұрын
You are so welcome!
@whoknows8223
Жыл бұрын
Very nice information man. Thanks
@heatrick
Жыл бұрын
Glad it was helpful!
@Coruption12
Жыл бұрын
Good insights mate, have started training muay thai recently
@heatrick
Жыл бұрын
Fantastic! Enjoy your Muay Thai journey! 😁👊🙏
@kenaddoh4693
2 жыл бұрын
Great explanation!
@heatrick
2 жыл бұрын
Thanks Ken 👍
@PrinssiOfficial
Жыл бұрын
Awesome content! One question: How do you feel about cardio imnediatly or soon after strenght training?
@heatrick
Жыл бұрын
I prefer to separate it if possible, so that you don't blunt the effect of either session. But if both sessions must go back-to-back, then strength training is best placed first. Check out these two videos for some more info on scheduling training: kzitem.info/news/bejne/uX2M3myln4KFqno kzitem.info/news/bejne/zW-w0aOQiqNhqXo
@nvanguy6868
2 жыл бұрын
This is great content thank u
@heatrick
2 жыл бұрын
Thank you, much appreciated. :)
@burncitybaby
9 ай бұрын
If I train for hypertrophy, but am in a caloric deficit, will I still build muscle? Which is the best approach while in the process of cutting weight (8 weeks) thanks!!
@brendanedward9077
Жыл бұрын
Great video
@heatrick
Жыл бұрын
Glad you enjoyed it 👊
@Marcos-jr6ky
Жыл бұрын
Excellent video! Just one question, when you said "4 - 8 sets per movement pattern", by movement pattern you meant for each exercise or for exercises that have the similar movement pattern, such as a front squat and a dumbbell squat?
@heatrick
Жыл бұрын
Glad you enjoyed it. I mean exercises using the same movement/muscle groups. So 4 sets front squat and 4 sets dumbbell squat would be 8 sets of the knee dominant pattern. 👍
@Marcos-jr6ky
Жыл бұрын
@@heatrick Thanks a lot! Keep with the awesome content!
@MrPeter924
2 жыл бұрын
Good video sounds great training. Boxing. Workout
@heatrick
2 жыл бұрын
Cheers Peter!
@flyingknee23
2 жыл бұрын
So if I want to become stronger without gaining weight, I'll have to do less reps but more intensity or lower the workload throughout the week?
@heatrick
2 жыл бұрын
Great summary! You've got it! 👍
@socialist-strong
Жыл бұрын
Muscle growth requires a 4th thing, fuel to sustain it.
@heatrick
Жыл бұрын
Yes, this video sticks to the topic of training. It’s also essential to have two other fundamental foundations in place; nutrition and recovery.
@aaronmiles2802
Жыл бұрын
Hey Don, what would be your recommendation for fighters trying to move up a weight class? By say 10-20lbs of lean muscle mass. Specifically in regard to periodisation length, would you simply have a longer hypertrophy/Energy capacity phase followed by a power and speed phase or would you stay in a purely hypertrophic phase for months? Want to get your expert opinion on the best way of attempting it while not neglecting power and speed attributes.
@heatrick
Жыл бұрын
I’d still use concurrent training blocks (with portions of power and speed training too) but that predominantly target myofibrillar hypertrophy/strength gains. I’d recommend up to 8 weeks on this focus at a time (2x 4-week blocks) before shifting the strength/hypertrophy volume-load to maintenance, while boosting power or speed for 4-weeks. Then returning to another 8-week period of strength/hypertrophy focus.
@aaronmiles2802
Жыл бұрын
@@heatrick Appreciate the insightful reply Don, and just to clarify, during the block, the rep ranges will still be set at no more than 8 reps per set and anywhere from say 60%-75% 1RM?
@heatrick
Жыл бұрын
I’d suggest 70-80% of 1RM for 8 reps to push the stimulus high enough.
@aaronmiles2802
Жыл бұрын
@@heatrick Thanks again Don, your record and advice are an inspiration for all of us👊🏿
@stemstudentph9246
2 жыл бұрын
What happens if you dont rest for 3-5mins or the required amount say you just rested 1min? this is inline with the neuromuscular efficiency.
@heatrick
2 жыл бұрын
Without sufficient rest the neuromuscular system can't perform to the optimal output threshold in order maximise gains. It's like the electrical resistance has increased in your nervous system and you can't deliver adequate 'spark' to contract your muscles with sufficient force.
@hengker5597
11 ай бұрын
UFC fighter Jon Jones mostly uses 10 sets, but why is he fast and powerful?😅
@maximusmeridius2060
Жыл бұрын
Have you got a weight lifting training plan for muay thai?
@heatrick
Жыл бұрын
Yes, I’ve several programs depending on what you need… check them out here: heatrick.com/programs/ Any questions, let me know. I’d love to help.
@pauloferreira7301
Жыл бұрын
what is the basis of this?
@heatrick
Жыл бұрын
Science and Practice of Strength Training by Vladimir M. Zatsiorsky and William J. Kraemer is a really solid resource for S&C for athletes. Check it out! 😁👊
@slop123456789
Жыл бұрын
Any specific exercises you’d recommend for increasing the power and explosiveness of Muay Thai kicks?
@heatrick
Жыл бұрын
Check out this article/video: heatrick.com/2018/09/08/how-to-teep-like-buakaw/
@markshepherd4791
2 жыл бұрын
If you had a 6 hour black belt test to prepare for what rep range would you train in for that??
@heatrick
2 жыл бұрын
5 reps for neuromuscular strength without extra weight gain. You’ll increase strength to weight ratio, improving your potential to become faster, and potential for greater endurance too. More detail on the athletic progression for a fighter here: heatrick.com/12-week-fight-camp Moving beyond foundation strength requires specific power and speed development, and endurance training too. But strength is the place to start.
@markshepherd4791
2 жыл бұрын
@@heatrick would training in a high rep range say 20-30 be effective for muscular endurance or would you say that's ineffective for what I'm wanting?
@heatrick
2 жыл бұрын
That would build local muscular endurance, but I prefer fighters to predominantly build that through martial arts practice (pad work and bag work etc.). However, if you have specific endurance exercise testing in your grading, such as push ups, it’ll be worth targeting those exercises for sure!
@markshepherd4791
2 жыл бұрын
@@heatrick ok thanks a lot for your help and advice 👍
@RobertPrzytula
Жыл бұрын
Hi! I want to use the myofibrillar hypertrophy method but i also want to get lean (6 pack abs) and I really don’t think I can do both at the same time. Would you suggest that I firstly stay in a caloric surplus and get bigger/stronger but then I can’t be lean yet I don’t know what to do.
@heatrick
Жыл бұрын
Yes the problem is that both goals have opposite calorie requirements, either surplus to build muscle, or inadequate to burn fat. It can be done, but both goals are hampered, and it means treading a fine line… over eating by just 200-300 locals per day. Then the remaining 200-300 kcals required per day come from fat reserves. It’s definitely easier to over eat by 500 kcals per day to support building muscle (along with 2g of protein per kg body weight per day) for a period, then maintain that size while under eating by 500 kcals per day to reduce body fat. It’s worth mentioning too, that it’s harder to build the muscle, and easier to burn the fat.
@RobertPrzytula
Жыл бұрын
@@heatrick thank you, now i know what to focus on! 🙏🏼
@jhezy2000
Жыл бұрын
Functional beats weight training hands down
@Sobieskicharge
2 жыл бұрын
5:38
@sambsialia
Жыл бұрын
I have noticed in your videos that when you reference large muscles you show Dorian or another bodybuilder. My issue is they take peds, and can only reach that size with peds. I get that they are not functional at all, but I think that their size and slowness is hyperbolic, it is a ped induced exaggeration. I think your point would be better served without reference to roid clowns.
@heatrick
Жыл бұрын
Yes, you're absolutely right. I've visually used extreme examples to convey the difference between music size and strength. This isn't meant to represent how fighters could develop their bodies without performance enhancing drugs, and could be confusing if you didn't realise that.
Пікірлер: 67