Become Fighter
Fight week routine: Boxing guide
Protect your sleep, keep training light and keep life simple.
The week of a fight is about arriving rested, healthy and calm. The hard work is done. Training is lighter, with short sharp sessions, and the aim is to feel fast and fresh on the day.
Keep your routine simple. Sleep well, eat normal food, drink water, and avoid new things such as new supplements, new shoes or hard sparring. Never cut weight through dehydration or extreme measures. If you are unsure about making the weight, speak to your coach and a qualified professional early.
Key points
- Sleep is the priority. Aim for a regular bedtime and wake time, and protect it.
- Training is short and sharp. Reduce volume, keep the speed and skip hard sparring.
- Eat familiar food at normal times. Do not try anything new.
- Stay hydrated by drinking water through the day. Do not restrict fluids.
- Stay away from illness risks: wash hands, avoid crowds and rest if you feel unwell.
Common mistakes and how to fix them
- Training hard in the last few days. You cannot gain fitness now but you can lose freshness. Keep it short.
- Changing food, kit or routine. Use what you know. Fight week is not the time to experiment.
- Cutting weight by dehydration. Do not do it. It is dangerous and weakens you. Speak to your coach and a qualified professional.
The rest is in the app
The step-by-step breakdown, the timed drill with the coach calling the shots and the quiz are part of Become Fighter Pro, where this lesson sits in the Fight craft module of Boxing fundamentals.
Get it on Google Play. Coming soon to the App Store.
More from Fight craft
- How a fight is scored: Boxing guide
- Round-by-round strategy: Boxing guide
- Building a game plan: Boxing guide
- Nerves and the warm-up: Boxing guide
Combat sports training is hard on the body. Warm up, stay within your limits and check with a doctor first if you have a health condition. Practise in a clear space and stop if you feel pain or dizziness. Learn partner work only under a qualified coach.