Common Recovery Mistakes in Combat Sports [And How to Fix Them]

1-2 minute read

By Jason Lau

Training hard isn’t enough—fighters who don’t recover properly burn out, get injured, or fail to make progress. Many athletes think more training equals better results, but poor recovery leads to fatigue, stalled performance, and unnecessary injuries. Here are the biggest mistakes fighters make when it comes to recovery and how to fix them.

Ignoring Sleep Quality

Mistake: Staying up late, inconsistent sleep schedules, or getting less than 7 hours of sleep.

Fix: Prioritize 7-9 hours of quality sleep. Set a routine, avoid screens before bed, and keep your room cool and dark.

Overtraining Without Rest Days

Mistake: Training hard every day with no planned deload periods.

Fix: Take at least one full rest day per week. Use active recovery methods like light mobility work, swimming, or walking. Hire a S&C coach to help create an individual plan that prioritizes long-term athletic development in accordance to your personal training and competition schedule.

Poor Post-Training Nutrition

Mistake: Not eating enough protein and carbs after hard sessions.

Fix: Refuel within 30-60 minutes of training with protein and carbs to aid muscle repair and replenish energy.

Skipping Work Focused on Joint Health and Robustness

Mistake: Addresses issues with injuries after it has occurred or jumping straight back into routine after an injury has settled without an introduction training period.

Fix: Include low-intensity, high repetition isolation work focusing on individual problematic areas to mitigate injuries and improve movement quality. Be proactive in your training strategy manage problematic areas before an injury occurs. This will ensure longevity in the game.

Neglecting Recovery Techniques

Mistake: Ignoring recovery tools like soft tissue work, sauna, or contrast showers.

Fix: Use foam rolling, massage, or cold/hot therapy to aid muscle recovery and reduce soreness.

Training Through Injuries

Mistake: Ignoring minor injuries until they become major problems.

Fix: Listen to your body. Modify training, seek treatment early, and allow time for healing.

Ending Notes

Fighters who train hard without proper recovery eventually hit a wall. Prioritizing sleep, nutrition, mobility, and rest days will keep you strong and injury-free. Although these key principles can definitely be the start of an effective approach into Combat Sports, there are other developmental factors to look at such as energy system development, strength and power, competition planning and skill development.

A smart training program balances both performance development and longevity in the sport, adjusting based on the demands of the sport and individual weaknesses. If you’re a Combat Sports hobbyist or fighter, book a consultation below and lets start working together from anywhere in the world.