Scheduling Your Weekly Training Plan For Fighters - Part 2
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- เผยแพร่เมื่อ 27 พ.ค. 2024
- When scheduling your weekly training plan for fighters, although many fighters and coaches are doing the right things, they organise their training weeks too haphazardly to get the full training effect or inadvertently cancel out performance gains entirely.
At best this wastes effort, at worst, it burns out fighters and injures them.
But, you can apply simple steps to design weekly schedules that ensure training is efficient and effective - maximising results while consuming less time and energy, reducing overuse injuries, and increasing the amount of time for Muay Thai skill practice - or family and friends if you’d prefer!
I’ll share these steps with you now, and show you how to use them.
00:00 - Intro
01:09 - Why Use a Checklist of 8 Sports Science Best Practices?
01:40 - Best Practice 1
02:15 - Best Practice 2
03:35 - Best Practice 3
04:06 - Best Practice 4
04:36 - Best Practice 5
04:58 - Best Practice 6
05:41 - Best Practice 7
05:58 - Best Practice 8
06:15 - Time Block Sessions
07:42 - 7-Steps To Build Your Weekly Plan
09:29 - Testing Your Optimal Plan
09:58 - An Optimal Training Plan Is Flexible!
Further notes and resources at heatrick.com/2023/01/13/sched...
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We help ambitious fighters and coaches take their game to the next level by bridging the gap between Strength & Conditioning, Performance Science, and Muay Thai.
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In my utmost humble opinion.
“ Nothing more rewarding than getting ones thesis validated by those who exceeds oneself in excellence”
“ Wisdom equates to correct comprehended knowledge appropriately applied”
Sincere appreciations for enabling all of us to observe and learn from such a fellow peer peer as yourself
Mr Heatrick.
Sincere regards.
Fellow Martial Artist.
Tom Framnes.
Norway.
Fantastic! Much appreciated Tom. 👊🙏
Love the approach to scheduling, will definitely apply your teachings
Fantastic! Let me know how it goes. 👍
Thank you so much!
Great vid!
Amazing!!!
Thank you! Cheers!😁🙏
Very good stuff ❤
Thank you! Cheers!
Thanks Don! This is gold. I'm glad I joined the Heavy Hitters ✊
Thanks Robert! 😁🙏
Thank you
Pleased to help. :)
Great video & channel! New sub here for sure. Not planning on competing in Muay Thai but I’ve got a great routine going and this confirmed that.
I had to start doing just 1 x Muay Thai session, 1 x BJJ session and 1 x strength session and now I’m recovering better as I’ve adapted.
Currently do:
Monday - Strength & BJJ
Tuesday- Thai Boxing
Wednesday - BJJ
Thursday - Thai Boxing
Friday or Saturday - Strength training
Sunday - Aerobic work (anything from a long hike to a 45 minute + run through the woods and hills of South Wales)
Both strength sessions are full body but with emphasis placed on opposing muscle groups each day. I’ll generally do a 14-16 week phase going from higher volume, TUT moving on to strength with a deload week usually every 4th week.
It has taken a while to get to this stage though as I work full time and body just wasn’t recovering fast enough until recently.
Sorry for the Bible length comment all the best!
Thanks for subbing! And great to hear how your training plan has evolved into something that works for you. Balancing full time work with fight training can be tricky. Nice work!
Curious how you split up your Monday training, do you do strength in the morning and BJJ at night for example?
@@Hewrin88 yes exactly that! It isn’t crazy set in stone. I’ll sometimes move my strength sessions around but generally it’s like that.
@@Hewrin88 yes, you’ve got it. I’d prefer resistance training in the morning, and BJJ later in the afternoon or evening…
th-cam.com/video/l9zkoZQq0vE/w-d-xo.html
I like doing my resistant workout after my Muay Thai training. I do Resistant Training every 72 Hrs, Full Body. Muay Thai training 4 days per week. I don't do much Cardio.
Superb video.
Thanks for describing the importance of priorties/ prioritising. This can be valuable when ones availability of time and energy is variable/unpredictable.
Glad it was helpful!
Brilliant video!
Really interesting and informative 👍
I have a question, I have a very physical job, and walk about 6/7 miles a day (I don't drive) I also have quite a busy family life, I was wondering how to factor that into training, I'm not as young as I was either and have found burn out a real risk.
Any advice would be wonderful.
Thank you for all you do 🙏
Awesome! I'm happy it's proven useful.
Your body becomes accustomed to any consistent background level of activity you experience, whether that’s training or from your daily job.
This regular work becomes “accommodated” - the sports science term for when a level of exercise plateaus and no longer effects you (assuming you are recovering effectively).
For those with physical jobs, recovery becomes a top priority. And some of the usually scheduled conditioning sessions could easily be omitted entirely, because you daily work already serves that purpose!
The main thing is to 80/20 your sessions. Start with those that provide the biggest bang for your buck, 1. Muay Thai, 2. Resistance Training, 3. Cardio Conditioning (as explained in the part 1 episode: th-cam.com/video/XGVx8ofPTwE/w-d-xo.html), and layer on more training as you find you can cope with it and still recover.
The key is to hit the priorities and be progressive, so that your body can tolerate the total training load - which includes your daily job.
For your job, you could even estimate both the Rate of Perceived Effort (RPE) and number of minutes enduring that effort, just like your training. And multiply the two to get a Training Impulse (TRIMP) score. Combine that with your training session TRIMP scores to get an idea of your total weekly load.
For a deep dive on this approach to avoid burnout, check out this video if you've not seen it: th-cam.com/video/_KP_tzNG-tw/w-d-xo.html
@@HeatrickMuayThaiPerformance thank you so much for your reply and help, that makes a lot of sense, I will implement it immediately!
🙂
Hey Don, very helpful content! If my schedule only allows to train cardio either after a resistance training session or after Muay Thai class, which one would you recommend? I feel like I could get more quality work in after resistance training since I'm usually pretty exhausted after MT, but wanted to ask nonetheless. Cheers
You should do your cardio after in most cases. Doing cardio directly before your muay thai session will likely hinder your performance and focus during your muay thai session which is arguably much more important.
Great video. Right now I’m just focusing on fat loss with 4 day strength training sessions (2 upper, 2 lower). But really enjoying picking up Muay Thai and learning as a beginner.
Could I still do the 4 day ST and incorporate Muay thai and cardio sessions.
So middle of the Minimal Model and Competitive Model. How would that look?
For athletes, I prefer two (or three at most) total body resistance training sessions - which concurrently develop speed, power, and strength. Loads more on this for you here: heatrick.com/2019/07/28/strength-and-conditioning-for-muay-thai-101/ 👍
Don, I was considering purchasing one of your s&c programs, however before I do I would like to know whether or not they include training of the neck, particularly reactive strength of the neck.
Thanks for you patience! Both the Muay Thai Accelerator and Heavy Hitters programs train the neck specifically. Let me know if you have any questions, I'd be pleased to help. :)
Bro, is Jon jones training effective for fighters?
Hi, can you combine the resistance & cardio session together?
Ideally, no. You’ll not get the best results from either. Separating resistance training from cardio by at least 3 hours is best… However, if both resistance training and either Muay Thai or cardio training must be trained back-to-back, train the most important session first.
@@HeatrickMuayThaiPerformance oh amazing thank u ! This is super useful 😊
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?
Shadow boxing counts as low intensity Muay Thai training… it still practices Muay Thai skill and coordination.
Great info Don, I can definitely relate to the “just keep working hard every day” mentality and this has helped me schedule some rest days.
Do you recommend active recovery (ie walking) or complete rest on a rest day?
you should definitely do something on your rest days. walkings good but weathers shit rn. I like light stretching just nothing too crazy
If you have time, active recovery is always useful. Walking, gentle swimming, mobility work, shadow boxing etc, are all good. The key is that the intensity is very low and the duration is somewhere between 20-60 mins. Even a gentle run can be a recovery activity, depending on how it balances with the rest of your training schedule. For example, those training extensively in Thailand will find the steady runs ceases to serve the purpose of building aerobic fitness, and becomes an active recovery protocol instead.
Regarding balancing and progressing your schedule, check out this video if you've not seen it: th-cam.com/video/_KP_tzNG-tw/w-d-xo.html
@@HeatrickMuayThaiPerformance I had a feeling something like this would be the answer, I just wanted to ensure that I was following your template correctly. Thank you very much for your reply sir.
So is it morning like actual morning or morning when we wake up? Asking because i work midnights.
I guess you could separate "morning" and "afternoon/evening" as two distinct training periods during your waking hours that are at least 4 hours apart.
Can I train Muay Thai and my cardio back to back?
Yes, that'll work. Those two don't significantly conflict.
@@HeatrickMuayThaiPerformance cheers mate your a legend
When you say back to back do you mean training twice a day?
No, I mean one session immediately after the other. For example, resistance training and then Muay Thai training. 👍
If it would be possible to give more than 1 Like, HELL YEA i would do it
Thank u so much for your work!
That’s awesome! Thank you.