Tips on How to Avoid Overtraining and Burnout in MMA Fighting

31 Mar

One of the worst issues that can affect any MMA player is overtraining which leads to burnout. Although many MMA players are aware of this most of them never know when it is time to press the pause button. This is a particular problem among fighters willing to do whatever it takes to be the best MMA players.

Although it is crucial to put in time and effort, it comes a time when the body demands rest. Some of the symptoms of burnout include regular soreness, training fatigues, low immunity, nausea, anxiety, depression, and irritability.

Luckily, there are ways to avoid burnout due to overtraining. Here are some tips to help any MMA player avoid burnout.

Use Natural Nitrates

Unlike popular belief, nitrates found in processed foods are not natural nitrates. Though many will notice MMA fighters, including bacon, sausages, and hams in their diets, these processed meats can lead to major health issues.

Healthy natural nitrates are found in foods such as cacao, beets, garlic, dark green leafy vegetables, and watermelon. Such compounds have nitric oxide, which helps an athlete avoid getting muscle exhaustion very early into the training or the match. With regular consumption of beet juice, issues like exhaustion in the muscles of the arm will be a thing of the past.

Cordyceps Mushrooms

This is today known as the Chinese secret ingredient. Around the years 1993 and 2001, Chinese athletes on the Olympic team broke 14 world records. Rumors went around that the team used steroids to keep their strength up. This led to a thorough investigation that later introduced Cordyceps Mushrooms as the secret to their success.

The mushrooms have been popular among the Chinese for centuries, especially for their healing capabilities. They are taken in tea and soups. The fungi improve ATP functions, a primary source of body energy. It also boosts one's immune.

Sauna Benefits

Many sportspeople use the sauna to improve their performances. The sauna is said to help assist the body in adapting to strenuous workouts for longer hours. This is possible because of the sauna's ability to increase plasma volume thus improving the body's blood flow.

Scientifically, using the sauna to help increase one’s muscle mass and hormone growth is a process called hyperthermia conditioning. It also assists the body in the production of heat shock proteins.

However, being in the sauna for more than 5 minutes for a beginner could be dangerous. It takes a bit of time for the body to get used to such temperatures; therefore, one needs to keep increasing the time steadily until 30 minutes.

Balancing Frequency, Intensity, and Duration

If a fighter wants to be able to withstand stress and last longer before burnout begins then they must master these three aspects. While frequency focuses on habit-building, which is necessary for any MMA fighter, duration makes sure that the habits are created at the right time. Intensity makes sure that frequency and duration work together effectively.

To get the balance right, a player should start with low intensity and few interval exercises over a short time. One can then increase the intensity, frequency, and time. Sudden adjustments will cause a lot of muscle strain.

Sleep and Rest Right

While practice makes perfect, sleep ensures that the body is well-rested so that it can perform at its peak. The brain needs time to rest, relax, and regenerate. Injuries also heal faster when the body receives adequate rest.

Lack of sleep affects concentration, which means poor performance in the ring. Also, it affects the digestion of starch and glycogen, making a fighter feel groggy and tired.


It is essential to relax and space out workouts so that a fighter can move from being an amateur to an exceptional fighter. Most importantly, taking time to rest, relax and sleep provides helps to keep the brain alert. A sound support system is also a good idea for any MMA fighter. Use this information when playing MMA manager and see how your fighters develop.

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