Got the call on short notice? In 21 days you can show up sharp, light, and clear-headed—without wrecking yourself. Below is a day-by-day framework, checklists, and rules of thumb to deliver safely under the lights.
Quick disclaimer: Educational content—not a substitute for medical/nutrition guidance. Avoid aggressive dehydration. If something hurts in a “new” way, stop and see a professional.
Who this is for
-
Fighters with 3 weeks until the bout.
-
Athletes who train regularly and need to prioritize (conditioning, weight, tactics).
-
Corners that want a simple, printable checklist.
Plan overview (3 blocks of 7 days)
-
Block 1 (D-21 to D-15) — Organize & calibrate
Goals: drop weight without dehydration, set a light aerobic base, and lock Gameplan A/B. -
Block 2 (D-14 to D-8) — Specificity & speed
Goals: short simulations, hand speed, clean entries, maintenance strength. -
Block 3 (D-7 to D-1) — Smart fight week
Goals: recover, fine-tune weight with conservative methods, and automate tactical triggers.
Training calendar (reference model)
Block 1 — D-21 to D-15 (organize)
| Day | AM | PM | Notes |
|---|---|---|---|
| Mon | Tech + pads (45–60’) | Zone 2 30–35’ | Conversational pace |
| Tue | Takedown/TD-D drills (40’) | Strength 30’ (full-body light) | 2×/wk, 3–4 sets, RPE 6–7 |
| Wed | Technical spar 4–5×3’ | Mobility 20’ | Situational, not a war |
| Thu | Cage work (clinch/escapes) | Zone 2 30–40’ | |
| Fri | Pads + Scenario A/B 45’ | Core/grip 20’ | Anti-rotation, carries |
| Sat | Tech circuit 30’ | Easy walk 30’ | Flush |
| Sun | OFF | Sleep 8–9 h | Weight check |
Block 2 — D-14 to D-8 (specificity)
| Day | AM | PM | Notes |
|---|---|---|---|
| Mon | Short spar 3×4’ | Zone 2 25’ | Keep intensity honest |
| Tue | Speed (pads 8–10×2’) | Strength 25’ | Maintain, don’t create fatigue |
| Wed | Grappling situational 8×2’ | Mobility + warm bath | Recover |
| Thu | Mitts + wall exits | Easy walk 30’ | Trim volume |
| Fri | Light spar 3×3’ | Breathing + stretch | Cap RPE at 6–8 |
| Sat | Reaction drills 20’ | Active OFF | |
| Sun | OFF | Sleep | Weight review |
Block 3 — Fight week D-7 to D-1
| Day | AM | PM | Notes |
|---|---|---|---|
| D-7 | Light tech 30’ | Walk 20’ | Zero impact |
| D-6 | Sharp pads 20’ | Mobility | Maintain, don’t “get in shape” |
| D-5 | Tactical triggers 15’ | OFF | Gear check |
| D-4 | Sweat break 15’ | Breathwork | Water/sodium steady |
| D-3 | Sweat break 10–15’ | OFF | Low-residue nutrition starts |
| D-2 | Move only 10’ | OFF | Early sleep |
| D-1 | Weigh-ins | Guided refeed | No marathon saunas |
Weight & nutrition — safe rules
-
Total loss target (3 weeks): 2–4% of bodyweight via diet/routine (not water dumping).
-
Fight week: do not try to remove >2% from water alone without an experienced team.
-
Golden loop: eat to train well → train well = better expenditure → lighter with a clear head.
Practical protocols (simple)
-
Baseline macros (adjust individually): protein 1.8–2.2 g/kg, fat 0.8–1 g/kg, carbs 2–3 g/kg (D-21 to D-8). (Imperial quick ref: protein 0.8–1.0 g/lb LEAN mass.)
-
Carb cycling: higher on spar/pads days; lower on OFF days.
-
Sodium/water: don’t cut to zero; keep steady until D-3 (hydration > 30 ml/kg/day ≈ 14 ml/lb/day).
-
Low-residue (D-3 to D-1): reduce fiber/volume (white rice, eggs, yogurt, fish, plain potato).
-
Post-scale refeed: fluids with sodium + easy carbs (isotonic + rice/bananas/honey) → then lean protein.
Off-limits fight week: laxatives, extreme sauna, hours in plastics/sauna suits. Risk > reward.
Gameplan for short notice — simple wins
-
Plan A (60%): your best path in 2–3 triggers (e.g., double jab → cage clinch → mat return).
-
Plan B (30%): your escape hatch when A stalls (e.g., inside low-kick + angle exit).
-
30-second corner script: one sentence per round (“Own center and double the jab,” “Head post, then enter”).
-
Minimal opponent study: watch 2 recent fights → note tendencies (leads with low kick? stance switch?).
Checklists (print & toss in your gym bag)
1) Medical/regulatory
-
Medical clearance & paperwork
-
Supplements batch-tested
-
ID, travel, visa if needed
2) Training/recovery
-
Strength maintenance 2×/wk (RPE 6–7)
-
Zone 2 2–3×/wk (30–40’)
-
Two short spars (no gym wars)
-
Sleep 7.5–9 h + 20–30’ nap (optional)
3) Nutrition/weight
-
Protein in every meal
-
Water & sodium steady until D-3
-
Low-residue D-3 to D-1
-
Post-weigh-in refeed planned
4) Gear (bag ready)
-
Mouthguard, groin guard, hand wraps
-
Light trainers & jump rope
-
Tape + anti-chafe cream
-
Thai Shark tee for walkout 😉
Three session templates (copy/paste into your planner)
A) Sharp pads (25–30’)
-
5’ warm-up (mobility + light shadow)
-
8×2’ Plan-A combos (30–40” on / 80–90” flow)
-
4×30” burst rounds (active recovery between)
-
5’ cool-down + nasal breathing
B) Situational grappling (25–35’)
-
6×2’ wall work (enter/defend/exit)
-
6×1’ mat returns starting from half-guard
-
5’ cool-down + hip mobility
C) Strength maintenance (25–30’, full-body)
-
Single-leg hinge (KB) 3×5/side (RPE 6–7)
-
Pull/Row 3×6
-
Split squat 3×6/side
-
Anti-rotation core 3×10
Mistakes that cost performance
-
Gym wars 10–7 days out.
-
Zero-carb while trying to train hard.
-
Big water cut without a pro team.
-
Changing strategy during fight week.
-
Short sleep (sleep is your best legal ergogenic).
Quick FAQ
Can I run every day?
No need. Zone 2 2–3×/week builds the base without stealing legs from skill work.
I’m heavier than planned—now what?
Prioritize routine nutrition + daily steps, not sauna. If the gap is large, negotiate a catchweight.
Should I cut salt?
Not without supervision. Stable sodium supports performance and reduces risk.
Short notice doesn’t mean “embrace chaos.” With a simple routine, sane weight management, and a lean gameplan, you can be dangerous and fresh in 21 days. Execute the basics exceptionally well—save the fancy stuff for a full camp.
-
Comment: what will you implement first—Zone 2, light strength, or Plan A/B?
-
Subscribe: get the editable spreadsheet for this plan + 14-day and 10-day versions.