Fight Week: Principles of Peaking and Tapering
2-3 minute read
By Jason Lau
Fight week is critical for combat sports athletes. The right approach ensures peak performance on fight night, while mistakes in tapering can lead to fatigue, loss of sharpness, or compromised recovery. Tapering is the strategic reduction of training volume and intensity to lower fatigue levels while maintaining high readiness.
For an in-depth look at the process and inner workings of peaking and tapering, read my article “Peaking and Tapering for Fight Camp"“ here.
The Goal of Fight Week Tapering
The main objectives of fight week tapering are:
Maintain speed, power, and sharpness without inducing excessive fatigue.
Ensure energy system readiness for the demands of the fight.
Prioritize recovery strategies to arrive fresh and injury-free on fight day.
Manage weight cutting responsibly without compromising performance.
Principles of Peaking
A proper taper doesn’t mean complete rest. Fighters should continue to move, train, and keep their nervous systems primed to prevent the training qualities developed throughout the fight camp from diminishing. The goal is to maintain peak fitness while gradually reducing fatigue accumulated during the camp. Each taper depends on the athlete's experience, the length of the fight camp, practice frequency, and competition schedule, which will determine the taper period and the extent of training volume reduction. Here are a few principles to follow during the peaking and tapering phase:
Adjust and Adapt Training to Athlete Readiness
Not every factor can be controlled during training, and the peaking phase is no exception. Fatigue, intensity, and practice sessions can affect each athlete differently. Therefore, I prefer to tailor each fight camp for individual athletes. Readiness should be monitored each week, assessing sleep quality, soreness levels, fatigue levels, mood, and stress. The training program should adapt to these factors, allowing for adjustments while still inducing performance adaptations.
Gradual Transition into Peaking and Recovery Emphasis
Progressive overload is often emphasized in strength and conditioning. Although overall training volume decreases during the tapering phase, athletes should maintain and gradually increase intensities to meet competition demands. This transition should not be abrupt, as a sudden change may be too taxing, resulting in low readiness and poor fatigue management. Instead, the training program should gradually shift into the tapering phase over the course of a week, depending on the duration of the camp and fight schedule. During this transition, athletes must prioritize recovery, utilizing methods such as ice baths, consulting health professionals, and taking mid-day naps while still focusing on foundational recovery strategies like sleep and nutrition.
Tracking Data for Effective Peaking
Coaches and athletes should track performance metrics and readiness scores throughout the entire fight camp. This data will indicate what strategies were effective or ineffective and what approaches may need adjustment for future camps. Simple metrics to measure include power outputs (speed, wattage), jump performance (CMJ, broad jump, seated medicine ball punch distance), estimated one-rep max on compound lifts (calculated via a heavy top set during training), and the trend of athlete readiness over the course of the camp. Testing can occur weekly at the beginning of a strength and conditioning session.
Common Mistakes in Fight Week Tapering
Overtraining too close to the fight.
Excessively dropping intensity.
Neglecting sleep and recovery.
Poor weight cut execution.
A peaking and tapering phase during fight week is rarely perfect on the first attempt. I advocate that fighters work with a qualified strength and conditioning coach not only during fight camp but also in the off-camp period. A rushed camp is never beneficial. The longer a fighter remains in structured training, the more physical qualities can develop, leading to better peak performance.
End Notes
A well-structured fight week taper ensures fighters step into competition feeling fast, powerful, and fully recovered. By managing training volume, maintaining intensity strategically, and prioritizing recovery, athletes can optimize their readiness for fight night. If you’re a combat sports hobbyist or fighter looking for a structured training approach, book a consultation below, and let’s start working together from anywhere in the world!