Training Through Fatigue: What to Do When You’re Worn Down

1-2 minute read

By Jason Lau

 
 

Combat sports athletes deal with fatigue constantly. Double sessions, heavy sparring, strength training, and daily stressors mean that you’re often training under less-than-ideal conditions. But not every tired day means you should skip practice. The key is learning how to adjust your training on low-energy days without compromising long-term progress.

Why You’re Fatigued

Fatigue comes in different forms:

  • Neural Fatigue: Your CNS is taxed. Heavy lifting feels slow, and explosive work lacks pop.

  • Muscular Fatigue: Your muscles are sore or under-recovered from previous sessions.

  • Systemic Fatigue: You feel mentally and physically drained from poor sleep, stress, or cumulative workload.

Understanding which type you’re experiencing helps guide what to adjust.

Practical Scenarios and What to Do

You're Sore from Lifting Yesterday but Have Pad Work Today

Adjustment: Keep a technical focus in your skill session. Focus on clean technique, low power output, and crisp movement. Reevaluate your S&C and possibly maintain a lower volume or intensity going forward.

You’re Sleep-Deprived but Have a Skills Session

Adjustment: Consider a different approach to training that day. 3-4 rounds of shadow boxing or heavy bag work paired with light intensity steady state conditioning and mobility

You Feel Weak Warming Up for Your Lift

Adjustment: Adjust the exercise to isometrics focused or lower volume and/or intensity by 5-10%.  Keep intent high without high loads.

You’re Mentally Foggy but Still Want to Train

Adjustment: Light drilling or play spar. Tell your partner you're going light. Focus on transitions and control, not intensity.

Principles to Remember

  • Modify, Don’t Skip: Most sessions can be adjusted without being scrapped.

  • Simplify Your Plan: Reduce volume and/or intensity. Focus on intent, not numbers.

  • Shift Focus: If intensity isn’t there, make the session about quality, movement control, or breathing.

  • Shorten the Session: A focused 20-minute session often outperforms an hour of going through the motions.

  • Communicate: Tell your coach or training partner you’re going light—it sets expectations and helps avoid accidental overexertion.

Ending Notes

Fatigue is part of fight training, but skipping isn’t always the answer. With the right strategies, you can stay consistent without burning out.

If you want coaching that adjusts to your fatigue levels, supports your schedule, and helps you train smarter—not just harder—apply for online coaching at Performance Purpose. We’ll build a system that keeps you moving forward, even on rough days.

Combat SportsJason LauTrainingguide