Day in the Life

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Post 4: Day in the Life of a Combat Athlete

Welcome back to post number 4 of The Combat Blueprint. In this instalment, I am going to give a detailed look at a typical day when preparing for upcoming grappling competitions. Every moment of the day is designed to optimise physical and mental performance as well as recovery. Here is how the day unfolded.

 

Morning

7.30 AM: Wake up

I started the day by taking my daily supplements, including vitamins and minerals all tailored to support energy, recovery and overall health of the immune system. Next, I spend 15 minutes on visualisation and mindfulness. The visualisation helps to strengthen neural pathways and reinforce muscle memory and cognitive process, which helps specific technical aspects to be performed to a high level. The mindfulness helps with my ability to be anchored in the moment and keeps me focused. I find this prevents me from feeling anxious about competition and helps me to control my thoughts to strive towards positive actions that align with my values of improvement, rather than away from the typical fear of failure that many athletes struggle with.

 

8.15 AM: Gym Session

In this session, I focused on plyometrics and high intensity interval training (HIIT) to build explosive power and anaerobic endurance, which are key components for grappling success. The session included:

·      Box jump variations to boost leg power that can help with quick transitions and aggressive wrestling movements

·      Weighted sledge pushes to enhance full body strength, but mainly focusing on leg drive which can benefit with explosive takedowns. These are also good for conditioning

·      Rowing machine sprints – alternating all-out sprints with active recovery

·      20 minute Treadmill intervals – 1 minute runs at as high an output as possible alternated with a minute jog (10 sprints and 10 jogs)

·      Kettlebell swing ladders to build up my VO2 max and strengthen the posterior chain

 

After the workout, I headed home for breakfast, where I refuelled with a 5-egg omelette packed with peppers, red onion, ham and cheese. This high-protein, nutrient dense meal kickstarts muscle recovery and keeps me energised throughout the morning. I also aim to drink a litre of water in the morning to rehydrate after a cardio based session.
 

10.30 AM – 1.30 PM: University



Balancing training with academics, I attended university classes while keeping my nutrition in check. For lunch, I had a chicken bagel - a simple high-protein option for sustained energy. By early afternoon, I made sure to finish another litre of water to stay hydrated and support my physical performance later in the day.

 

2.00 PM – Tape Study and Visualisation

I used the free time I had in the afternoon for mental sharpening through tape study of elite grapplers such as Cole Abate and Diego Pato, focusing on specific techniques and strategies I want to incorporate into my game. This process not only enhances my technical understanding but also allows me to visualise how I’ll execute these movements during training and competition.

 

4.30 PM: Prepping for Performance

To keep myself sustained until after training I had a protein shake. This also aided with recovery from the morning workout and kept my energy levels stable.

 

5.30 PM: Pre-Training Fuel

Before leaving for the gym, I had a bowl of fruit with honey, including blueberries, grapes and a banana. This provided me with fast digesting carbohydrates, perfect for an energy boost before intense physical activity. The honey and fruit offer natural sugars to replenish glycogen stores, while banana adds potassium to support muscle function and prevent cramps.

 

7:00 PM – 9:00 PM: Evening Training

The evening training session combines strength and conditioning with technical grappling and live rounds. I structured the session to focus on one specific technical element I had visualised earlier, workshopping it during the rounds to refine key details and identify what is effective in live scenarios. Throughout the session I stayed hydrated with electrolyte enhanced water, ensuring optimal performance and preventing dehydration.

 

10:00 PM – Late dinner

I generally don’t eat big meals before training as I feel it impacts my performance, so on nights with evening sessions, I opt to eat later. For this meal, I had lean beef, sweet potato, avocado and other mixed vegetables. This meal aided with recovery and muscle repair:

·      Lean Beef: Packed with high-quality protein and essential amino acids like leucine, it supports muscle protein synthesis - the process of repairing and rebuilding muscle fibres after intense exercise. It’s also a great source of iron, crucial for oxygen transport in the blood, and zinc, which aids recovery.

·      Sweet Potato: A rich source of complex carbohydrates, sweet potato replenishes depleted glycogen stores, ensuring energy levels are restored and its high potassium content helps prevent cramping and supports nerve and muscle function.

·      Avocado: Loaded with healthy monounsaturated fats, avocado reduces inflammation caused by strenuous exercise and supports joint health. Its content of vitamins like E and K aids in cellular repair and circulation.

·      Vegetables: A mix of colourful vegetables adds antioxidants, which combat oxidative stress, and micronutrients like magnesium and vitamin C that are essential for overall recovery and immune support

 

11:00 PM: Journaling 

After training, I spend more time reflecting on the day. I always include the days successes – what went well during training and studying, improvements - what could have been better such as technique or energy management and finally I include goals and plans for the next day, setting specific objectives to keep me focused.

 

11.30 PM: Bedtime

Winding down for the day, I ensure I get quality rest, knowing that recovery is just as important as training. Sleep allows the body and the mind to reset and prepare for another intense day tomorrow.

 

Every part of my day is carefully structured to optimize training, recovery, and mental focus, demonstrating how much preparation goes into being competition ready. From mindful mornings and intense workouts to strategic nutrition and evening reflection, each element plays a crucial role in building a well-rounded athlete.

In the next instalment of The Combat Blueprint, I’ll share a mock schedule designed to help fighters balance the many demands of training - from technical work and strength sessions to recovery and mindset practices. Stay tuned for a practical guide to managing it all without losing focus or burning out!

 

Fail to Prepare – Prepare to Fail

 

~

Jonny

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