Issue 078

August 2011

‘The Natural’ may be a one off, but here are some tips to stay fighting fit into your 40s.

Although not all of us can hope to be fighting well into our middle age like Randy Couture, there are a number of things that you can do to increase your chances of having a long career and still being in good shape as you get older. 

Address injuries early

Of course, there are sometimes freak accidents that can put a fighter out of action, but these are less common than you might think. The majority of injuries in MMA, as with most sports, tend to be chronic “overuse” type injuries. Getting prompt treatment for minor niggling injuries can help to keep you in action and may avoid them becoming long-term problems, or even a threat to your career. 

Follow a good diet all year round, and avoid cutting huge amounts of weight. 

Some fighters are known for gaining a large amount of weight in between fights, and making massive weight cuts to get down to their fighting weight. Although this sometimes proves effective in the short term, alternating between binging and starvation isn’t a recipe for a long and healthy career. 

Cutting a lot of weight by dehydration also takes a toll on the body and can cause damage to a fighter’s kidneys and other organs. Although it may not be noticeable at first, over time, this damage accumulates.

A certain amount of weight cutting may be inevitable, but make sure you understand the process and the risks involved. Try to maintain a healthy diet throughout the year as much as possible (but with the occasional ‘cheat day’ thrown in). 

Focus on developing technique

Fighters who rely chiefly on attributes such as speed and power are more likely to see their game decline as they get older. Technique can continue to improve long after a fighter’s speed and strength have started to drop off. 

Having a more technical style, rather than going toe-to-toe and slugging it out, is also likely to result in fewer injuries over the course of your career. 

Avoid taking too many punches

Concussions are cumulative. The more you get punched in the head, the more effect it will have on you. Each time you get knocked out, it makes you more vulnerable to getting knocked out again. Fighting or sparring too soon after a KO can also increase your risk of developing a ‘glass jaw.’

It’s a similar story with cuts. Once a fighter has been cut badly around the face, scar tissue accumulates and makes it more likely that he will be cut again in future. Treating the cuts properly improves your chances, but avoiding unnecessary cuts (especially in training) is far better. With this in mind, give some thought to how you train and spar. Hard training is important, but spend too much time trading full-contact blows to the head and you may be destined for an exciting but short career. 

Protect yourself

Getting into good habits in training can help to prevent unnecessary injuries that may become serious. Make sure you wrap your hands before doing any striking: use grease to help prevent cuts in sparring, warm up properly. Often, fighters neglect these until they have a problem – prevention is the best cure. 

Don’t over train

MMA fighters often over train. If the training volume is too high, and a fighter isn’t getting enough rest, then the body reaches a state where it is unable to recover fully in between sessions. The fighter may begin to lose strength and fitness, and his or her performance suffers. Motivation is often affected as well. If this goes on for too long, a fighter may suffer ‘burnout.’ 

To avoid this, focus on recovery after each training session. Cooling down, stretching regularly and getting periodic massage or using a foam roller can all help. Getting enough sleep is also essential. If you’re training several times a day, consider a short nap in the afternoon. 

Having interests outside of MMA may also help. Spending time with friends and family and pursuing other activities on your days off can help to keep you fresh and motivated.

Rosi Sexton is a pro fighter, sports therapist and registered osteopath. She can be contacted via her web page www.rosisexton.com.