Weekly Schedule for Muay Thai: Stop Wasting Training Time
Most fighters are doing the right training… but in the wrong order.
If you want maximum results from your Muay Thai training — whether you have 3 hours or 36 hours a week — you need to nail the right types of sessions, in the right order, at the right frequency.
In this video, I’ll show you:
🥊 The three session types every fighter needs each week
📊 How many of each you need based on your time & competitive level
⚖️ The “80/20” method to focus on what really moves the needle
🚫 The common scheduling mistake that cancels out your gains
🛠 A simple 7-step system to build your own optimal plan
We’ll cover the Minimal, Competitive, and Extreme weekly models so you can match your training to your goals — and avoid burning out, overtraining, or wasting hours on the wrong things.
Get this right, and you’ll:
✅ Improve faster in both skill & athletic performance
✅ Avoid injuries and overtraining
✅ Spend more time on Muay Thai skill work (or with family & friends)
🎯 FREE RESOURCE – Muay Thai Performance ScorecardFind out if your current training is actually helping your fighting — or just making you tired: https://heatrick.com/muay-thai-strength-conditioning-scorecard-form/
KEY MOMENTS
Follow along using these quick timestamps:
00:00 Introduction
00:44 Muay Thai: Upping the Game
01:35 80/20 Your Muay Thai Training
02:08 The Performance "Buckets" In Your Training Plan
03:34 The Three Session Types
04:21 The Three Schedule Models (How Many Sessions Per Week)
07:00 Training In Thailand07:40 Review
07:57 Don't Cancel Out Your Gains
08:56 Why Use a Checklist of 8 Sports Science Best Practices?
09:31 Best Practice 1
10:01 Best Practice 2
11:21 Best Practice 3
11:53 Best Practice 4
12:22 Best Practice 5
12:43 Best Practice 6
13:26 Best Practice 7
13:44 Best Practice 8
14:01 Time Block Sessions
15:27 7-Steps To Build Your Weekly Plan
17:15 Testing Your Optimal Plan
17:43 An Optimal Training Plan Is Flexible!
MENTIONED LINKS...
Without Burnout or Blowout – Planning Long Term Fight Performance Training: https://youtu.be/_KP_tzNG-tw
Breaking Limits in Muay Thai: https://youtu.be/HeJ6ncXUoEQ
Strength & Conditioning for Muay Thai 101: https://heatrick.com/2019/07/28/strength-and-conditioning-for-muay-thai-101/
The Science of Building Champions 3-part Video Series: https://heatrick.com/#science http://heatrick.com/science-of-building-champions/