How
My UTMA 9 fight against Vitas Karosas is right around the corner, and the preparation is intense. People see the fight, but most of the work happens in the weeks before it, and a big part of that work is recovery. Here is how a professional fighter prepares and recovers, straight from my own routine.
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My fight camp training: one or two sessions every day
Training is my daily routine and my main job, so I always demand the maximum from myself. Every day I have one or two sessions: one for combat technique, the other for physical conditioning. Both are hard, and both take a lot of endurance and focus. That is exactly why I take recovery as seriously as the training itself. That balance is the core of how a professional fighter prepares and recovers.
How a professional fighter prepares and recovers day to day
I lose a lot of fluid when I train, so hydration is one of my top priorities.
Every morning: water and electrolytes first
- When I wake up: half a litre of water with one SLTY packet. It helps me wake up faster and gets my body ready for the day.
- Through the day: about 2.5–3 litres of water.
To keep my energy up and help my body recover, I always use electrolytes while I train. On a two-session day I go through three SLTY packets:
- one during the first session
- one during the second session
- one after training
This does more than keep my strength up. It restores my body’s mineral balance faster, and that matters, because a lack of electrolytes can cause cramps.
How I rehydrate after the weigh-in
The weigh-in is the hardest test of how a professional fighter prepares and recovers.
The weight cut: 4.5–5 kilograms
Before a fight I usually have to cut about 4.5–5 kilograms, which means my body loses a lot of fluid. After the weigh-in, the most important thing is to replace fluids and electrolytes as quickly as possible.
- My rule of thumb: about 1.5 litres of fluid for every kilogram I cut.
- On weigh-in day: about 6 litres of fluid and 6 SLTY packets.
A weight cut like this is part of professional fighting, done with experience and a team around me. It is not something to copy in a fitness challenge.
How to use this fighter recovery routine in your 8 week challenge
You don’t need to be a pro to apply how a professional fighter prepares and recovers. If you are taking on Fighter Challenge, these habits carry over directly:
- Hydrate before you train. Start the morning with water, not just coffee.
- Drink through the day. Don’t wait until you are thirsty in the middle of a session.
- Replace what you sweat out. On hard or long training days, add electrolytes.
- Protect your rest. Recovery days are when your body adapts to the work.
- Be consistent. Eight weeks of good habits beat one perfect week.
Look after your body and you will get better results, and you will be at your sharpest when it counts.
Ready to train like a fighter?
Now you know how a professional fighter prepares and recovers. Fighter Challenge is 8 weeks of training built to push you. Bring the work ethic, and use this fighter recovery routine to back it up. Want to see my fight camp behind the scenes? Watch my UTMA 9 training video.
How a professional fighter prepares and recovers: quick answers
How much water does a professional fighter drink per day?
On a normal training day I drink about 2.5–3 litres of water, starting with half a litre and electrolytes as soon as I wake up. After a weigh-in it is much more, around 6 litres in one day.
Why do fighters use electrolytes?
Hard training means heavy sweating, and sweat takes minerals with it. Replacing them keeps my energy steady, speeds up recovery and helps prevent cramps. That is why I take electrolytes during every session and again afterwards.
Do I need a fighter recovery routine for an 8 week fitness challenge?
Yes, in a simpler form. You won’t be cutting weight, but you will be training harder and more often than usual. Drinking enough, replacing electrolytes on tough days and resting properly are what let you show up strong for all eight weeks.