The training camp is a 6-8 weeks long camp where the fighter usually cuts weight, gets in proper shape, and studies the opponent as much as possible. During this period, the fighter and his/her coach determine the strength and weaknesses of the opponent and prepare accordingly.
They develop the perfect strategy to win the fight. To put up a great fight, both the fighters spend the time before the combat in training camps where they study each other’s fighting background and other tactics. Every combatant needs time to prepare for the fight.
I’ve done immense research on how fighters transform themselves in the training camp. Khabib Nurmagomedov’s training camp is considered one of the rarest and toughest in the world. He had no hot showers in the mountains of Makhachkala and had to take bath in the cold spring water of Russia.
With limited resources, he trained by lifting stones and fighting on the grass. The UFC lightweight champion had the most distinctive training camps in the world. Making a 29-0 record isn’t easy with regular training for sure.
The latest training camp of Khabib may give a different look as he indulged in all the essentials in his Dubai training camp where he trained under some of the finest coaches in the world.
In this article, we will be going to discuss the insides of a training camp and how they shape a fighter before combat. What’s the importance of a training fight, and how to utilize the time perfectly? We will look into everything linked with training camps in this article.
Table of Contents
What Is Full Training Camp in MMA & Boxing?
Training camp is 4-10 weeks long where a fighter study the opponent and go through intense training.
A full training camp in MMA & Boxing is about 4-10 weeks long camp where the fighter gives certain hours of their day to training before a fight. The camp can include exercises such as roadwork, shadowboxing, jumping rope, sparring, pad work, bag training, and many other significant exercises.
A full training camp includes sessions where the combatants study their opponent with their coaches and prepare to target the weakness to gain as much advantage as possible.
After a tough raining session, there’s a certain period for the fighter to recover for the big fight. The fighters get ice baths, massage, foam rolling, and most importantly proper sleep. Every fighter alters their training camp according to their preferences.
How Does a Training Camp Work?
In a training camp, fighters train for at least 4 hours a day. From Monday to Saturday, the fighters give about 90 minutes a day in AM to technical drilling easy and hard along with positional sparring.
In the evening, full body strength or lower body strength exercises are done. Throughout the week, positional and live sparring is done. Each day is given to either positional sparring or live sparring.
As more weeks go by, the time is increased to 110 mins in AM and for these exercises and about 70 mins in PM. During the training camp, a few days are given to light aerobic work too.
Fighters take food rich in protein such as salmon, shrimp, roasted chicken, and sushi. Nuts and vegetables are also eaten in the camp. The personal coach of the fighter will lay down the strategy but sometimes other trainers are invited too.
Also Read: How Long & How Often Should You Spar? Boxing, MMA & Muay Thai
How Long Is a Full Training Camp?
A full training camp can commence 4 to 10 weeks before the event. Professional MMA training camps can go up to 16 weeks for significant events such as championships or title fights, as they require more practice and strategy to win.
Sometimes the events take place on very short notice, full training camp can be arranged for 4 to 6 weeks too. There have been fights when the combatants had only a few days to prepare for the fight.
Such cases happen when fights take place on very short notice. The structure of the training camp depends on the importance of the fight.
How Much Does a Full Training Camp Cost?
A full training camp can cost somewhere around $8,000 to $12,000. However, it depends on the intensity of the upcoming fight. If it is a big fight between two prominent champions, the price can scale immensely high, as they might go for a training camp for about 16 weeks, double the ordinary training camp that is held for 4-8 weeks.
The cost may also depend on the fighter if we want the latest tech in his or her camp or not. Training camp isn’t cheap, there are gym expenses, travel charges, quality food, trainers, and everything else.
Supplements and training gears are very expensive, and they can vary depending on the preference of the fighters. Combatants usually don’t compromise on training camps, as it’s their preparation time for the big fights.
What Should I Do the Day Before a Fight?
You should let your body recover the day before a fight. Once you have completed your training camp, it is time for your body to recover and get fresh. Staying hydrated is one of the most important things to keep in mind. Drink a lot of water and urinate frequently.
Training camps last more than 4 weeks and the hectic routine can make your body super tiring. There’s always some time left for your body to recover. It is obligatory to get proper sleep and have the perfect diet the day before the fight.
You don’t want your energy going down right? Eat carbohydrate-rich food, and keep your protein intake properly. Keep weightlifting to a minimum as well as cardio as you don’t want your body to be sore when you enter the ring of a fight.
What are all the physical preparations, you should be prepared mentally too? Make sure that you are focused on your goal.
Also Read: 9 Benefits Of Punching Bag As A Workout (Vs Running)
Should I Run the Day Before My Fight?
You could run the day before you fight but keep it short.
You could run the day before your fight, but you should keep it limited. It is suggested to limit your training a week before the fight. Do minimal exercise and focus more on the recovery of your body. You can run but that should be very precise as you don’t want your body to be dehydrated only a day before the fight.
When the fight is near, drinking excessive water is the best practice to adapt. Running too much can burden your muscles and they will become extremely stiff for them to recover.
Focus more on speedball or shadow boxing before the fight rather than running. The last day before your fight is very significant. Utilize it to give rest to your body as you’ve trained for a month or more already. Get sufficient sleep a day before your fight, and avoid too much running.
Do Fighters Take Pre-Workout Before a Fight?
Fighters do take pre-workout before a fight as it is essential for their body to have the fullest energy during the fight. Pre-workouts are full of minerals and vitamins that are important during a fight.
They help your body achieve immense progress during each workout. You should always aim for increased blood flow before the fight. They can increase the focus of the fighter as well as increase the workload.
Almost every high-level athlete takes pre-workout to perform better. You’ve prepared for months and it’s time for the fight, there’s no way you would wish to waste all the time and effort by ignoring the significance of pre-workout.
Fighters consume a lot of energy during the fights, and their body is drained very easily, pre-workout helps them stay longer in the fight.
Also Read: The Better Workout: Weightlift In Gym Or Boxing Or Mix Both?
FAQs
Q: Do UFC Fighters Train Everyday?
UFC train 5-6 times a week when they are out of the training camp. During the training camp, the fighters do hardcore training every day as they are preparing for a fight. However, after the fight, the combatant takes a week-long break to recover from the injuries that took place during the fight.
Q: How Many Hours Do Pro Fighters Train?
Pro-fighters train about 4-5 hours a day, and 7 days a week when they are in the training camp. Some fighters can train for about 8 hours too. However, out of the training camp, fighters train for 1.5-2 hours a day and 5-6 times a week, making it 8-10 hours of training every week.
Q: How Long Do UFC Fighters Rest Before a Fight?
UFC fighters start resting a week before the fight. They are suggested to get proper sleep as the sleep schedule is altered too. The pieces of training are made lighter and the fighter is given more time to rest. At least a week of rest allows the bodies of the fighters to recover from the hard training done in the past few weeks.
Q: Do UFC Fighters Take Caffeine Before a Fight?
Fighters drink caffeine and coffee before a workout but only drink them before a fight when it’s allowed. Fighters are suggested to drink it in the raw form as it benefits the most in that. Usually, combatants prefer caffeine-based energy drinks.
