Hi Don. Looks like a great workout that I’d like to try, I’m wondering how you go about sets, would you repeat from the first excersise after doing the whole circuit type thing or would you do the first excersise a certain amount of times then move to the next excersise etc? Appreciate all your content I get a lot of value from your content. Thanks
Pleased to help! Each superset consists of 1 strength exercise performed for 5-reps, followed immediately by 1 hypertrophy finisher for 8-reps. These are done back to back without rest. Then take 2-minutes rest before repeating the set again, until you’ve finished 4 working sets. Full explanation for you here: heatrick.com/2019/08/06/functional-muscle-routine/
Hi, I've read the article in the blog about this training schedule. Should I also add in some exercises to maintain power and speed or is it too much work for this specific training?
You can, but you'll be missing out on true "knee dominant" loading (the back squat is far more "hip dominant"). You can check out the Functional Exercise Selection section in the article here: heatrick.com/2019/08/06/functional-muscle-routine/ And better understand the need for both knee and hip dominant movement patterns in Muay Thai here: heatrick.com/2022/05/27/fighters-lower-body-activation-exercise-for-strength-and-conditioning/
In my programs I target soft tissue work (foam rolling/tack and stretch) and specific movements that prime the exercises in the session in a warm up. Then use warm up sets for each exercise with unloaded bars and then 50% of the load programmed that week. Further incremental warm up sets can be used for individuals that need it, or go straight to the target load. I don't usually program cool downs for resistance training sessions, other than some static stretching of those that need it.
Hey Don, question. I’m getting back into Muay Thai after many years off, is this the proper routine to get my body ready for Muay Thai and training again? Thank you.
If you load everything lightly, then yes, it could be used to get you back into the swing of things again. However, I have an online Muay Thai S&C program called, "Accelerator" that's specifically designed for the job. It leaves no stone unturned. If you're interested in learning more visit: heatrick.com/programs/muay-thai-sc-accelerator-program/
Bodyweight training can be useful if applied and progressed well. More on this specifically here: heatrick.com/2020/08/02/bodyweight-training-for-fighters-how-to-do-it-properly-what-you-should-shouldnt-do/
In your other videos you explained to achieve “neuromuscular efficiency”, 1-5 reps, 3-5 sets is the ideal load. Could you kindly explain why some trainings in this video go for 8 reps or so.
Good question! It's because we've not looking for purely neuromuscular strength gains, but rather myofibrillar hypertrophy (functional muscle gain: a proportional increase in strength along with any size gains). And this is more efficiently achieved using a greater training volume, therefore up to 8 reps in total.
@@heatrick thank you for your response.I see it is also important to gain mass (but functional muscle) in some cases, I guess for absorbing impacts? We need to make decision whether each part of the body we train should be neuromuscular or hypertrophy.
@@kennyk4609 Yes, IF a weight increase is needed (to be competitive within a weight class), then myofibrillar hypertrophy is what you want, not sarcoplasmic hypertrophy (bulk without strength increase). More detail on this here ruclips.net/video/ZaOB4z9jaQA/видео.html If strength increase is needed WITHOUT a size/weight increase, then targeting neuromuscular efficiency with lower reps and higher intensity is the way to go.
Hey Don, great vid. What if you were to render the initial compound exercise in the hypertrophy rep range as well (8-12 reps) and then do the 2nd exercise is the superset?
That would bring the total volume up a bit too high, shifting primarily to “sacroplasmic” hypertrophy. Which is less functional for a fighter. The increased muscle size would not proportionally increase strength, making you bigger, but slower. 👊
@@heatrick Appreciate the response Don. Just to clarify, would you see any benefit at all utilising a 8+rep range for compound lifts at any stage throughout all the training blocks? And would you use this compound superset format during the hypertrophy/pre camp block?
@@aaronmiles2802For competitive fighters, although hypertrophy is not typically a primary goal, it occasionally can be in specific cases. In those instances, I’d still stick with functional (8rep max) hypertrophy ranges personally. For me, 10 reps or more may feature in Mobility & Movement Blocks, but they’re typically not loaded high enough to target hypertrophy specifically. This article may be off interest to explain in more detail: heatrick.com/2014/09/07/muay-thai-muscle-growth-reps/
It builds the foundation strength to do so. But you need to work other exercises to convert that strength into power, and transfer to striking skill itself. Check out this video for a better idea: ruclips.net/video/ErOHZHz50Sw/видео.html
@@nakmuay2727 Yes! They specifically develop speed. Here are a couple of references that may help: heatrick.com/2018/08/25/move-like-saenchai/ heatrick.com/2018/03/03/how-do-you-train-strength-power-and-speed-in-one-training-session/
Hi man this is exactly what I was looking for I was training like a weightlifter before and was becoming stronger but slower. My only problem is how many sessions a week do you do of conditioning and strength/power training and do you do them separtely or one after the other? thanks.
I noticed on one of your videos you spoke about peaking. May I ask, did you see the latest Chingiz Allazor fight with Jo Nattawut? Chingiz Allazor looked like he was in peak condition and moved the same way
Yes, a great performance from Chingiz Allazor. He seemed well conditioning for the 3x 3min round fight... Although, we didn't really get to see if he had the energy to maintain that pace for the whole fight, as it finished in the first round like that! But, he didn't look like he was 'over-efforting', and seemed to be just pushing a pace he could sustain for a 9 min fight.
@@heatrick Is there any of these top fighters that you have seen recently in any elite kickboxing that has impressed you? I am new fan to the Muay Thai /K1-Kickboxing world and I am still trying to understand the differences; which is difficult when both parties say their's is better.It seems to me that both skills are transferable and you need to be strong, durable and have cardio
Hi Rasha, Fatigued? ...Every session! Do you mean "failure" (when you can't complete the final rep)? You'll find full details regarding the weekly progression here: heatrick.com/2019/08/06/functional-muscle-routine/ TLDR: Technical failure is pushed for in 3 sessions of every 4 week cycle.
got another question for yah.. this question might be stupid, but how many days a week do you lift ? also do you increase the weight as you feel you get stronger ? or do you just increase the number of reps ?
honestly if your training muay Thai this should probably only be done around once a week, focus on cardio, bag/pad work and sparring. Doing front squats and bench wont help you win a fight.
I don't usually prescribe bicep and tricep work for Thai boxers as a matter of course (typically only as part of injury rehab if required). I instead focus on really loading up the pulling and pushing exercises, which is more functional and incorporates biceps and triceps as part of coordinated, compound movements. Full details for the program, including sets, reps, and rest intervals at heatrick.com/2019/08/06/functional-muscle-routine/
Absolutely! Yes, this is a hypertrophy routine for those looking to put on some functional muscle mass as a fighter. You can learn more about this routine on the web page here: heatrick.com/2019/08/06/functional-muscle-routine/
![Felix "Unfair" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/Oswujxm2Ag0/mqdefault.jpg)
for how many sets do i do each superset? or each superset is only done once?
You’ll find all the details here: heatrick.com/2019/08/06/functional-muscle-routine/
Real athletic strength!
Thank you. :)
Great workout! I did 3 sets of each! I am trying to build muscle!
Great job!
Hi Don. Looks like a great workout that I’d like to try, I’m wondering how you go about sets, would you repeat from the first excersise after doing the whole circuit type thing or would you do the first excersise a certain amount of times then move to the next excersise etc? Appreciate all your content I get a lot of value from your content. Thanks
Pleased to help! Each superset consists of 1 strength exercise performed for 5-reps, followed immediately by 1 hypertrophy finisher for 8-reps. These are done back to back without rest. Then take 2-minutes rest before repeating the set again, until you’ve finished 4 working sets. Full explanation for you here: heatrick.com/2019/08/06/functional-muscle-routine/
How many sets should I be doing in every exercises? I don't want to get buffed that might lessen my speed.
Hi, I've read the article in the blog about this training schedule. Should I also add in some exercises to maintain power and speed or is it too much work for this specific training?
What days should I do strength training? I.e. fight training days or not
@@heatrick got you. Thanks very much for responding to me
Can I substitute front squats with back squats?
You can, but you'll be missing out on true "knee dominant" loading (the back squat is far more "hip dominant"). You can check out the Functional Exercise Selection section in the article here: heatrick.com/2019/08/06/functional-muscle-routine/
And better understand the need for both knee and hip dominant movement patterns in Muay Thai here: heatrick.com/2022/05/27/fighters-lower-body-activation-exercise-for-strength-and-conditioning/
For me the Most important question is how to schedule the Combat aspect and the cardio strength Training?
Check out this two part video:
ruclips.net/video/XGVx8ofPTwE/видео.html
ruclips.net/video/l9zkoZQq0vE/видео.html
Hey Don, love it! What do you do for warm up, if at all? Cool down? Thanks!
In my programs I target soft tissue work (foam rolling/tack and stretch) and specific movements that prime the exercises in the session in a warm up. Then use warm up sets for each exercise with unloaded bars and then 50% of the load programmed that week. Further incremental warm up sets can be used for individuals that need it, or go straight to the target load.
I don't usually program cool downs for resistance training sessions, other than some static stretching of those that need it.
Hey Don, question. I’m getting back into Muay Thai after many years off, is this the proper routine to get my body ready for Muay Thai and training again? Thank you.
If you load everything lightly, then yes, it could be used to get you back into the swing of things again. However, I have an online Muay Thai S&C program called, "Accelerator" that's specifically designed for the job. It leaves no stone unturned. If you're interested in learning more visit: heatrick.com/programs/muay-thai-sc-accelerator-program/
Looks cool gonna try it out
CanYouResistMetal
Can calisthenics be good for martial arts, as opposed to more traditional strength training with weights.
Bodyweight training can be useful if applied and progressed well. More on this specifically here: heatrick.com/2020/08/02/bodyweight-training-for-fighters-how-to-do-it-properly-what-you-should-shouldnt-do/
In your other videos you explained to achieve “neuromuscular efficiency”, 1-5 reps, 3-5 sets is the ideal load. Could you kindly explain why some trainings in this video go for 8 reps or so.
Good question! It's because we've not looking for purely neuromuscular strength gains, but rather myofibrillar hypertrophy (functional muscle gain: a proportional increase in strength along with any size gains). And this is more efficiently achieved using a greater training volume, therefore up to 8 reps in total.
@@heatrick thank you for your response.I see it is also important to gain mass (but functional muscle) in some cases, I guess for absorbing impacts? We need to make decision whether each part of the body we train should be neuromuscular or hypertrophy.
@@kennyk4609 Yes, IF a weight increase is needed (to be competitive within a weight class), then myofibrillar hypertrophy is what you want, not sarcoplasmic hypertrophy (bulk without strength increase). More detail on this here ruclips.net/video/ZaOB4z9jaQA/видео.html
If strength increase is needed WITHOUT a size/weight increase, then targeting neuromuscular efficiency with lower reps and higher intensity is the way to go.
Good session!
Glad you like it Jan.
Hey Don, great vid. What if you were to render the initial compound exercise in the hypertrophy rep range as well (8-12 reps) and then do the 2nd exercise is the superset?
That would bring the total volume up a bit too high, shifting primarily to “sacroplasmic” hypertrophy. Which is less functional for a fighter. The increased muscle size would not proportionally increase strength, making you bigger, but slower. 👊
@@heatrick Appreciate the response Don. Just to clarify, would you see any benefit at all utilising a 8+rep range for compound lifts at any stage throughout all the training blocks? And would you use this compound superset format during the hypertrophy/pre camp block?
@@aaronmiles2802For competitive fighters, although hypertrophy is not typically a primary goal, it occasionally can be in specific cases. In those instances, I’d still stick with functional (8rep max) hypertrophy ranges personally. For me, 10 reps or more may feature in Mobility & Movement Blocks, but they’re typically not loaded high enough to target hypertrophy specifically.
This article may be off interest to explain in more detail: heatrick.com/2014/09/07/muay-thai-muscle-growth-reps/
Appreciated Don👌🏾
does this help with punching harder?
It builds the foundation strength to do so. But you need to work other exercises to convert that strength into power, and transfer to striking skill itself.
Check out this video for a better idea: ruclips.net/video/ErOHZHz50Sw/видео.html
@@heatrick are plyometrics a good solution?
@@nakmuay2727 Yes! They specifically develop speed. Here are a couple of references that may help:
heatrick.com/2018/08/25/move-like-saenchai/
heatrick.com/2018/03/03/how-do-you-train-strength-power-and-speed-in-one-training-session/
Hi man this is exactly what I was looking for I was training like a weightlifter before and was becoming stronger but slower. My only problem is how many sessions a week do you do of conditioning and strength/power training and do you do them separtely or one after the other? thanks.
I noticed on one of your videos you spoke about peaking. May I ask, did you see the latest Chingiz Allazor fight with Jo Nattawut? Chingiz Allazor looked like he was in peak condition and moved the same way
Yes, a great performance from Chingiz Allazor. He seemed well conditioning for the 3x 3min round fight... Although, we didn't really get to see if he had the energy to maintain that pace for the whole fight, as it finished in the first round like that!
But, he didn't look like he was 'over-efforting', and seemed to be just pushing a pace he could sustain for a 9 min fight.
@@heatrick Is there any of these top fighters that you have seen recently in any elite kickboxing that has impressed you? I am new fan to the Muay Thai /K1-Kickboxing world and I am still trying to understand the differences; which is difficult when both parties say their's is better.It seems to me that both skills are transferable and you need to be strong, durable and have cardio
Don how many times a week do you train until fatigued?
Hi Rasha,
Fatigued? ...Every session!
Do you mean "failure" (when you can't complete the final rep)?
You'll find full details regarding the weekly progression here: heatrick.com/2019/08/06/functional-muscle-routine/
TLDR: Technical failure is pushed for in 3 sessions of every 4 week cycle.
cool video!! thanks for the tips
got another question for yah..
this question might be stupid, but how many days a week do you lift ?
also do you increase the weight as you feel you get stronger ? or do you just increase the number of reps ?
honestly if your training muay Thai this should probably only be done around once a week, focus on cardio, bag/pad work and sparring. Doing front squats and bench wont help you win a fight.
***** better late than never ☺ thanks for the answer. Gonna have a look now 😀
Ryan Chann well. Do it enough, and you'll get big so you Just can scare the bad guy away 😂 haha
Hi coach fighters muaythai should train biceps and triceps? An how many rest btween sets in this program? Thx💐
I don't usually prescribe bicep and tricep work for Thai boxers as a matter of course (typically only as part of injury rehab if required). I instead focus on really loading up the pulling and pushing exercises, which is more functional and incorporates biceps and triceps as part of coordinated, compound movements.
Full details for the program, including sets, reps, and rest intervals at heatrick.com/2019/08/06/functional-muscle-routine/
Wouldn't this be more hypertrophy rather than strengthening given the fact you are doing 8 sets and strength training is more 1-5 rep range?
Absolutely! Yes, this is a hypertrophy routine for those looking to put on some functional muscle mass as a fighter. You can learn more about this routine on the web page here: heatrick.com/2019/08/06/functional-muscle-routine/
What's that garbage background noise
It’s ULTRAnumb by Blue Stahli… Just so you can avoid it. 😜