Training
Recovery basics: sleep, load and knowing when to rest
Adaptation happens between sessions. Sleep and sensible load management beat any supplement.
TJThangjam Joshi1 min read
Sleep
Aim for 7–9 hours. Late-night sessions followed by early classes are a common cause of stalled progress and injuries.
Track load
- Rate each session's effort from 1–10 and multiply by minutes.
- Avoid big week-to-week jumps in total load.
- Plan a lighter week every 3–4 weeks.
Keep learning
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Fight in the class your body walks around in. Most performance problems on fight night start with a bad cut.
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MMA conditioning is repeated bursts with incomplete recovery. Train that, not just long runs.
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Shadowboxing is technical practice, not a warm-up. Give each round a single focus.
6 Aug 2026
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