Ever feel trapped in this endless loop?
Train hard → get injured → forced rest → repeat
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That was me for years. I thought more effort alone would keep me in the ring, but my body kept breaking down.
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Over 8 years and 15 fights, plus a degree in physiotherapy, I've found what actually works.
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Most “common sense” injury prevention advice for fighters is dead wrong.
You don't need more stretching.
You don't need more physio exercises.
You don't need a secret "knees over toes" system.
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You need to understand - what actually contributes to pain & injury, and how to push the levers on those factors. This newsletter will show you how.
“Old School” Injury Prevention Is Letting Boxers Down
Five years ago: Early mornings. Extra rounds. Nightly stretching. Still broke down.
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I believed toughing it out would keep me bulletproof. Turns out, that’s a direct path to burnout and recurrent injuries.
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The gym myths ("more is better," "push through it") don't match what research proves. Injury prevention isn't random, it's a system.
The Fighter’s Armor System: 5 Tips to Break the Injury Cycle
STEP 1: Sleep Like a Baby
“Sleep is For the Weak” Was My Biggest Lie
Sleep isn't laziness, its weaponized recovery for fighters. Your body releases growth hormones (the magic that repairs tissue) during deep uninterrupted sleep. Skip the sleep? and research suggests you're 2.7x more likely to get injured.
What To Do:
- No screens at least 90 min pre-bed (enhances natural recovery hormones)
- Build a 10-minute wind-down routine (breathing, dark environment)
- Track your sleep for accountability (apps like WHOOP, Oura)
STEP 2: Upgrade Your Nutrition
Recovery Is Built On Micronutrients (Not Just Protein Powders)
Protein bars and shakes can’t replace real food. Whole foods (especially colorful plants) fight inflammation, stabilize blood markers after sparring, and supply the vitamins your nervous system needs to heal from impact
What To Do:
- Target 1.5–2g protein/kg bodyweight daily
- Eat “a rainbow” of fruits/veggies at every meal
- Post-training, eat 0.4g carbs + 0.3g protein/kg within 20 minutes
STEP 3: Train High & Low, Not Just Harder
“Go, Go, Go Mentality” Wrecks More Fighters Than Any Punch
The research is clear: a +10% jump in weekly workload spikes injury rates by 65%
Alternate high and low-intensity days. It’s not about avoiding hard work, but about building recovery into your fight cycle.
What To Do:
- Never increase rounds, duration, or weights by >10%/week
- Add 1-2 technique-focused, low-impact sessions weekly
- Listen to your body’s early warning signs—pain is not a badge of honor
STEP 4: Dynamic Mobility > Just Stretching
Flexibility Myths Still Haunt the Gym
Static stretching alone doesn’t prevent injuries—dynamic mobility and strength do. Boxers who used ballistic mobility drills saw shoulder stability jump 37% compared to just stretching Eccentric (slow lowering) wrist and neck exercises massively cut the risk of classic boxing injuries.
What To Do:
- Pre-workout: 10 minutes of rotational lunges, med ball throws, dynamic band work
- Post-workout: 5 minutes of band-resisted neck or wrist exercises
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STEP 5: Don’t Fear Lifting, Embrace Strength & Conditioning
The Reason Weak Fighters Get Hurt
Strength training isn’t an injury risk. In fact, 1–3 S&C sessions per week cut injury rates by 60% in boxers Especially important: rotational lifts and loaded carries build tissue resilience and punch power without “bulking up.”
What To Do:
- 2–3 S&C sessions per week (focus on form and explosiveness)
- Core lifts: landmine rotations, trap bar deadlifts, single-arm farmer carries
Your Challenge
Pick ONE tip you're neglecting:
Track tonight's sleep
Have a colorful meal
Add a dynamic warmup
Start with a simple strength session
PS. Want to implement these tips? Hit reply with "Chat" for a free 15 minute performance consult to
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