FIGHT NIGHT PREP FOR BEGINNERS! 😎🥊

James Vick
Sep 09, 2024By James Vick

How to Prepare for Your First Fight: Kickboxing, Boxing, MMA, or Grappling Tournament

What's up, guys? Okay, here's the scenario: It's your first fight. Whether it's kickboxing, boxing, MMA, or even a grappling tournament, knowing how to prepare can make all the difference. While your preparation leading up to the fight is on you and your coach, I'm here to talk about the day of the fight itself.

Understanding the Day of the Fight


So, I see a couple of things happen frequently, and I understand the nerves that come with it. Let’s break it down.

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The Smokers: A Unique Tournament Setting

I've taken a lot of my guys to these tournaments called "smokers." Essentially, a smoker is a type of informal kickboxing or boxing tournament. People show up, sign a waiver, wear 16-ounce gloves and shin guards, and fight three rounds. It’s basically a sparring session with a small audience. People often warm up for an hour before the fight or pace back and forth, burning off unnecessary energy. Trust me, I’ve been there.


Avoid Over Warming-Up

A mistake I see all too often is fighters warming up for 45 minutes to an hour, even if they’re the 12th fight on the card and the fights haven't even started. It’s just mind-blowing. If you warm up too early, you're just burning your energy out. Even my coach had to remind me not to do this.

Sleep is Crucial

The night before your fight, it's important to try and get good sleep. If you need to take a sleep aid like ZzzQuil, do it. Avoid something like NyQuil because it can make you drowsy the next day. My nutritionist recommends ZzzQuil because it helps ensure you're rested before the fight.

Morning Preparation

You can choose to do a light warm-up in the morning, like a 20-30 minute shadow boxing session. Not all fighters do this; I didn't do it half the time in my career. However, if you’re not used to training twice a day, just rest your body and keep it simple.

Fight Day Dos and Don'ts

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Eating Before the Fight

It's crucial to eat right on fight day. Eat a decent amount early on, but around 5 hours before the fight, stop eating big meals. I remember my second UFC fight—I made the mistake of eating a large meal, like sweet potato fries and salmon, just 3 hours before the fight. After the fight, I ended up throwing up, not because of a concussion but because of the large meal I ate. My nutritionist, George Lockhart, who is one of the best MMA nutritionists, always says,

Don't eat anything big 5 hours before the fight.

Hydration

Stay hydrated, but don't overdo it. You don't want to be running to the bathroom every five minutes. Monitor how much water you drink based on your bladder sensitivity.

Stay Calm

Make sure you’re getting a good night's sleep and try not to pace or warm up too early. New fighters often warm up for 2 hours, burn all their energy, and then gas out in the actual fight, thinking they're out of shape. It’s mostly just an adrenaline dump.


Adrenaline Dump and Cardio

When you have an adrenaline dump, the only thing that can save you is cardio. If both fighters are new and nervous, it often comes down to who’s in better shape. Cardio is crucial for outlasting your opponent and maintaining your energy levels.

Physical and Mental Preparation


If you're new to martial arts and finding a gym, check out my book, "The Ultimate Guide to Choosing Your Martial Arts School Instructor." Being in great shape and mentally prepared can make or break your first fight experience.

Conclusion

To summarize, focus on these key areas:

  1. Sleep Well: Ensure you get good rest before the fight, possibly with the help of a sleep aid like ZzzQuil.
  2. Eat Right: Eat sufficient, but not large, meals at least 5 hours before the fight.
  3. Hydration: Hydrate adequately without overdoing it to avoid frequent bathroom trips.
  4. Mind Your Warm-Up: Avoid over-warming up to save your energy for the actual fight.
  5. Cardio is Key: Your conditioning will help you survive adrenaline dumps and maintain energy levels.

By following these tips, you can ensure you're in the best shape—physically and mentally—to give your first fight your all. If there are any other subjects you'd like me to cover, let me know in the comments!

Stay strong and fight smart!