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Should you train on fight week?

Should you train on fight week?

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As a fighter, your probably extremely guilty of over-training, and one question your probably often asking yourself is, should I be training on fight week? Making the correct decision is key to ensuring you enter the ring at peak performance.

We don't recommend fully stopping training during a fight week. As the fight approaches you should begin to taper your training, decreasing volume to allow your body to recover and reduce the risk of injury. We recommend to stop sparring from 10-days out from the fight, and to slowly taper your training down until you are 3-days out from the fight before then switching your focus to your weight cut.

Preparing for an upcoming fight can be a stressful and daunting experience, and your probably constantly thinking of ways you can ensure that you enter the ring in peak physical condition. Ensuring that you listen to your body and carry out your fight week correctly can have a huge benefit on how you perform in the ring.

Do fighters train on fight week?

The training schedule of fighters often differs from fighter to fighter, however it is very likely, and recommended, that fighters do continue to train into their fight week.

Resting your body for optimum recovery is an extremely important part of any fight camp, however it becomes even more important during your fight week.

Should you train on fight week?

There are several different things that you should consider when thinking about if you should train during fight week. Some fighters continue to train at full intensity during fight week, while others may take it easy and focus solely on weight cutting, recovery, and mental preparation. The decision to train during fight week ultimately depends on a variety of factors including the fighter's fitness level, the intensity and duration of their training leading up to fight week, and the individual fighter's preference. Below we'll explore the different factors that can influence a fighter's decision to train in their fight week.

Fitness Level

One major factor that determines whether a fighter will train during fight week is the fighters current fitness level. Fighters who have put in a solid training camp and are already in peak physical condition may not need to train as much during the week leading up to their fight. They might choose to simply focus on maintaining their weight, staying loose, and reviewing their game plan to ensure they are mentally prepared.

Conversely, if someone has taken a fight on short-notice of if they have been less consistent with their training, they may need to do some light training during fight week to maintain their fitness level. This could include light sparring sessions or cardio workouts that keep them active and engaged without risking injury or exhaustion.

Intensity of Pre-Fight Training

Another important consideration for fighters is the intensity of their pre-fight training leading up to the week of their fight. Fighters who have trained hard and pushed themselves to their limits may need to dial back their training during fight week to allow their bodies to rest and recover. Over-training can result in fatigue, burnout, and a higher risk of injury or illness.

On the other hand, if your a fighter who has not trained as intensely leading up to your fight, you may need to ramp up your training to ensure that you are physically prepared for your bout. This can include additional sparring sessions, cardio workouts, or strength training exercises.

Individual Preference

The final decision as to whether to train during fight week comes down to each fighter's individual preference. Some fighters may thrive on the energy and adrenaline of training during fight week, while others may prefer to conserve their energy and focus on mental preparation instead.

This decision may also be influenced by a fighter's past experiences. If a fighter has trained hard during fight week in the past and performed well, they may be more likely to continue that routine. Alternatively, if a fighter has had a negative experience with training during fight week, such as an injury or poor performance, they may choose to avoid training altogether.

Fight week training schedule

As mentioned above, your fight week training schedule should depend on on your personal preferences as well as your current fitness levels and how much recovery your body needs. We have however put together a simple fight week training schedule below that has worked for us in the past.

  • Monday: Light sparring, shadowboxing, and technique work. Rest and recovery activities such as massage or yoga.

  • Tuesday: Power and speed training with intense rounds on heavy bags and pads, footwork drills, and conditioning work.

  • Wednesday: Light sparring, pad work, and technique drills.

  • Thursday: Focus on mental preparation, visualization, and light cardio work.

  • Friday: Final preparations with light drills and stretching.

  • Saturday: Fight day - focus on staying loose and relaxed.

  • Sunday: Rest and recovery activities such as a massage or yoga.


In summary, whether fighters train during fight week depends on a variety of factors including their fitness level, the intensity of their pre-fight training, and their individual preferences. There is no one right answer, and each fighter must make the decision that works best for them.

However, regardless of whether or not a fighter chooses to train during fight week, it is essential that they prioritize rest, recovery, and mental preparation. This can include getting enough sleep, practicing relaxation techniques such as meditation or yoga, and reviewing their game plan with their coaches to ensure they are mentally prepared for their upcoming bout.

Ultimately, the goal for any fighter during fight week is to arrive at the event feeling physically and mentally prepared to perform at their best. Whether that involves training or taking it easy, the most important thing is to listen to your body and do what feels right for you.

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