Fighter Information

✅ Keep training light → technique, movement, sharp pads No hard sparring
✅ Sleep 7–9 hrs every night Prioritise recovery
✅ Stay hydrated → 25–3L/day Add electrolytes
✅ Eat consistent meals → lean protein, veggies, slow carbs (rice, oats, potatoes)
✅ Carb build-up from Wed–Fri → slightly increase rice, pasta, potatoes each day
✅ Keep salt in your diet to maintain energy and hydration
✅ Visualise the fight daily—calm breathing, seeing yourself perform
✅ Do your mobility and light shadowboxing daily to stay loose

❌ No sparring
❌ No new drills, crazy workouts, or last-minute fitness tests
❌ Don’t cut water or starve yourself
❌ Don’t binge junk food or drink alcohol
❌ Don’t stay up late or stress-scroll social media
❌ Don’t try anything new – food, supplements, or pre-workouts

3–4 hours before

• Oats with honey/banana
• Chicken + rice
• Scrambled eggs + toast
• Bagel + peanut butter
• Low-fat yoghurt + fruit

60–90 min before

• Banana
• Rice cakes with jam
• Small energy bar
• Light electrolyte drink

Don’t forget adrenaline will kick in – no matter how cool and calm you think you are! – and can effect your digestion, so do not eat anything heavy or hard to digest, like too much protein.

Rule: Keep it simple, familiar and easy to digest.

• Stay relaxed – light stretch + shadowboxing
• Sip water and electrolytes
• Stick with your warm-up plan
• Focus on breathing: inhale slow, exhale slower

• Don’t eat heavy, greasy foods
• Don’t over-caffeinate
• Don’t panic-warm-up 45 minutes nonstop
• Don’t watch everyone else – stay in your lane, you do you!

This is totally up to you and how you are feeling. Stand at the back of the ballroom, watch with your team mates, perch with your family and friends, or hide in the dressing room.

Stay warm! The ballroom gets cold, make sure you have a hoodie handy!

But you will need to spend at least the fight before yours getting ready. Gloves on, checked and taped. Light warm up with the coaches on duty, get focused. Don’t forget to breathe!