Periodisation is simply having a plan to peak when it's time to shine, with a clear path to take you there.
Training, Nutrition and Recovery all work in conjunction.
To be at your best under the bright lights means that the repletion process after weigh-ins has gone to plan.
For the repletion process to be as efficient and effective as possible, the fight week weight descent must hit targets across the week as we manipulate the variables to reduce water weight.
This also requires planning and preparation for the final hard week of training, prior to starting Peak Week.
Prior to hitting our peak with very specific protocols over the final few weeks of camp leading in to competition, a solid foundational understanding of the following aspects must be considered, and factored in, all-year-round:
- Weight management principles
- Training blocks/phases
- Nutrition to support training outcomes
- Stress management techniques
- Training load and recovery periods
Part 1: Fight Camp Overview
Part 2: Body Recomposition
Part 3: Fight Week Preparation
Part 4: Fight Week Manipulations
I started training camp at 81.4kgs.
I weighed in 12 weeks later at 72.0kgs, losing 8.2kg in the last two weeks by manipulating macronutrients, water, sodium, carbs/glycogen and fibre.
I planned and executed the entire camp myself, including the weight cut.
I didn't count calories. I didn't measure any food.
I simply overlaid @dannylennon_sigma @sigmanutrition weight cutting system on my nutritional therapy background, and my understanding of best nutritional practices for sports performance over the last 10 years in the industry.
sigmanutrition...
*I don't receive any kickbacks from recommending this system, however, Danny is an OG in the science of weight cutting for weight-class athletes.
I've followed his work for many years, and even had him as a guest on my podcast, Live Train Perform, where he shared his principles for ensuring a smooth and effiicient weight cutting process.
You can watch a 10-minute snippet of that conversation here:
• Weight cutting princip...
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Негізгі бет Fight Camp Periodisation - Part 3. Energy Requirements and Manipulations
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