How to ease back into training
For the fighter, this is often not the case. Due to the nature of the sport, contests may be arranged on short notice or opportunities may arise with very little prep time. This is why it is important to ‘tick over’ or maintain a moderate fitness level throughout the year, employing the use of active recovery, where light training is used to promote muscle, lymphatic and nervous system restoration.
In terms of cardio; walking, light running, shadowboxing, skipping, swimming and cycling are all exercises I undertake whilst not in a training camp. A typical week whilst not in training for a specific fight would be 45 minutes of mixed cardio work 3-5 times per week.
Additionally and in order to maintain strength and power, I include 2-3 circuit based sessions a week as well. Note – when training twice a day, try to have maximal spacing between sessions and eat an adequate amount of protein and carbohydrate (typically 2:1 carb to protein ratio) Athletes often have recovery shakes immediately after a session, the nutrition is absorbed quicker in liquid form and takes less energy and effort to break down.
Here is a typical circuit session for maintenance which I would include at least once a week:
Exercise to rest ratio is key for intensity. Start at a 1:3 exercise to rest ratio Example; the exercise lasts 10 seconds, rest 30 seconds. As fitness increases and your body adapts to the exercise and rest times, you can drop the ratio down to 1:2 or even 1:1. When fighting fit, the minute plank hold would be considered a rest period and the circuit could be continuous.
Vertical Jumps (as high as possible) x10
Chin ups x10
Lunges x10 each leg
Press ups x15
Sit-ups, alternate knees to elbows x15 each side
Body weight squats x15
Plank x1 min hold
Once you have completed a round, you’ll notice the plank is set at a minute, therefore you can rest for 3 minutes before repeating. Aim to complete as many times as possible whilst keeping correct form and technique for up to 8 rounds.