Precautions for Intense Training Regimens

Nearly every athlete has a workout regime tailored to their activity and their body. These workouts are designed to develop strength in key areas and ultimately bring out the most well-rounded and athletic versions of the person training. Over time, as the body becomes accustomed to a specific set of exercises, the regime changes to keep muscles strong and resilient to all sorts of activities.

For most individuals who train regularly, the training regime is slightly different every day. There will be days they focus on certain muscle groups, days focused on cardio versus weight training, and even days that are light intensity to allow for recovery periods. There are also regimes that are designed to be incredibly intense in order to push the body into a new realm of fitness and capability.

These intense training regimes can be profoundly beneficial to those looking to break through a plateau in training or to attain new heights in a certain area. However, all intense training regimes should be approached with caution. Pushing your body that hard both physically and mentally can be incredibly straining and without proper precautions, the risk can be much greater than the reward. 

Get in the Right Headspace

Preparing to begin and maintain an intense training regime takes a lot more than simply showing up for a workout. It calls for more dedication in order to keep the body running and able to respond positively to intense fighter training. Things such as stretching, sleep, and proper nutrition become far more important than they already were.

For example, experts recommend that people participating in a high-intensity training regime should consume healthy carbs with some protein a few hours prior to within half an hour after a workout. Doing so can provide the body with extra energy and power before a workout and kickstart recovery after. Good examples of things to eat include:

  • Whole wheat toast with almond butter
  • Peanut butter and bananas
  • Oatmeal with nuts and seeds
  • Hummus, veggies, and pita bread
  • Turkey sandwich with tomato slices
  • Hardboiled eggs

Sleep can also play a pivotal role in the body’s ability to recover and retain the long-term benefits of a high-intensity training regime. Many people believe that they are fine running on less than 8 hours of sleep, but the reality is that body function starts diminishing in many ways that are not immediately apparent. Getting enough hours of quality sleep can be the difference between achieving workout goals and obtaining an injury.

Assess and Reassess

Understanding the small tics of your body is a critical skill in maintaining an intense training regime for the desired period of time. This can mean constantly assessing and reassessing what hurts and why and if that pain is safe to continue with. It also means evaluating long-term strain and small issues that could turn into big ones if not treated properly.

Different intense training regimes can focus on different aspects of the body for different fighters, but many will choose a regime that involves the entire body. Exercises that build strength and muscle endurance are valuable for those looking to bring their A-game into the ring. Outside of one or two circuits, actually getting into the ring for short but intense matches can be part of an intense training regime.

As bouts become involved, it can be even more imperative to pay attention to how your body is responding. Significant hits to the upper chest can cause uncommon issues such as the development of gastroesophageal reflux disease (GERD). Likewise, other more common injuries such as pulls, tears, breaks, and strains of the muscles, tendons, and ligaments can occur.

Understanding when an injury may have occurred and responding appropriately is the best way for you to ensure a long career of training and fighting.

Focus on Recovery

When you’re pursuing an intense training regime, there is plenty to keep in mind in regards to caring for your body. But perhaps the single most important aspect of training — outside of the physical training — is the recovery period. Recovery is a very important aspect of training that should not be taken lightly or skipped when there “isn’t time.”

The reason the recovery period is so important is that it gives tired and stretched-out muscles time to repair and strengthen themselves for future activity. Likewise, it can give the body and the mind time to recharge, destress, and prepare for another round of high energy expenditure. Sometimes these rest periods can be as little as a few hours, but other times athletes might let their bodies recover for weeks. 

Some of the best recovery routines for fighters include things like doing active recovery, which is essentially stretching between workouts, or doing low-impact cardio activities like swimming to switch things up. Ice baths and saunas can also help the body recover at an accelerated rate.


Starting a high-intensity training regime can help push the body to new levels of physical fitness and mental toughness. However, you should take precautions to help lower or prevent the risk of serious injuries that could set back months of training. Things such as proper nutrition, adequate sleep, assessing bodily health regularly, and a focus on recovery periods can help protect your body and enhance the effectiveness of a high-intensity workout regime.

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