Mixed Martial Arts (MMA) is a demanding sport that only the toughest can endure. Every fight is a new challenge, even if a fighter faces someone they’ve fought before. This makes it crucial for fighters to prepare properly for each match.
While many people look at UFC 277 odds to predict the winner, the outcome can never be known for sure until the fight is over. Every fighter has their own way of preparing, but some aspects of their routines are similar. Here’s an overview of how UFC fighters get ready for a match.
How Do UFC Fighters Manage Their Weight in the Days and Hours Before a Bout?
To make weight for a fight, UFC fighters follow a few steps. First, they stick to healthy, clean foods, avoiding processed foods, sugary drinks, and too much salt.
Second, they make sure to stay hydrated by drinking enough water. Third, they cut out activities that could cause dehydration or add unnecessary weight, like intense workouts too close to the fight. Lastly, they closely monitor their weight in the days and hours before the fight to ensure they meet the required weight.
This routine takes a lot of effort and attention to detail because even a small mistake can impact a fighter’s weight, potentially leading to disqualification before the match starts.
How Do UFC Fighters Prepare for a Match Mentally and Physically?
Mentally, UFC fighters prepare by visualizing themselves winning and imagining themselves in the octagon. Each fighter has their own way of getting mentally ready, whether it’s by listening to music to hype themselves up or doing light meditation to stay focused.
Physically, they prepare by training hard to be in the best shape possible. If necessary, they’ll cut weight to make sure they’re in the right weight class for the fight.
Fighters usually start training 8-12 weeks before the fight. Early in training, the focus is on building strength, conditioning, and working on techniques. As the fight gets closer, the focus shifts to sparring and developing strategies. In the final days before the fight, they reduce their training intensity to ensure they’re properly hydrated and have the energy they need for the match.
Building Stamina and Endurance
Cardiovascular endurance is crucial for a fighter’s ability to keep their energy up throughout the entire fight.
High-Intensity Interval Training (HIIT) workouts that use sleds, battle ropes, and rowing machines are very effective for many top fighters, like Conor McGregor.
Arnold Barboza Jr. in the training campBalancing Power and Flexibility
Strength training is a year-round activity, but it is adjusted depending on how close the fight is. The strength program differs based on the fighter’s ability and any existing injuries.
Heavy lifting is done 2-4 months before the fight to build strength and explosive power. As the fight day gets closer, the training volume decreases.
Along with strength training, fighters must focus on flexibility and mobility. A routine focused on mobility helps improve flexibility.
Yoga is a great way to increase flexibility. It helps keep the joints and muscles stable, reducing the risk of injury.
Best Training Camp
A training camp is where fighters, sparring partners, and coaches create a strategic plan.
The work we see on fight day is the result of many hours spent practicing, drilling, and refining techniques.
It is essential for fighters to be able to adapt to any situation. They need to train in areas like takedowns (Wrestling or Judo), striking (Muay Thai or Kickboxing), and their ground game (Grappling/Jiu-jitsu).
Sparring is done carefully, and the frequency of sparring depends on the fighter’s physical condition to reduce the risk of injury.
Weight cutting is another important factor in preparation. Fighters must follow a healthy diet to stay properly nourished.
There are times when a fighter might not make weight, so everything must be planned carefully.
Recovery is a crucial part of the preparation. Fighters often go through a calorie deficit the week before the fight to reach a specific weight. After the weigh-ins, proper rehydration and carb intake are necessary to replenish the energy lost during the weight cut.
What Is the Importance of Nutrition in Preparing for a UFC Match?
Nutrition is a key factor for UFC fighters, helping them perform at their best and recover from injuries quickly. A balanced diet boosts energy levels, stamina, and strength, while also lowering the risk of injury. That’s why a fighter’s nutrition is so important.
By following a strict diet and training hard, UFC fighters can handle even the toughest matches.