Advanced 16-Week Fight Camp
A pro-style fight camp protocol: peak on fight night, not 3 weeks before.
The peaking principle
A fight camp's goal is to peak physically and tactically on the night of the fight — not in week 10. The classic camp is four 4-week blocks: General Prep (build the engine), Specific Prep (build the style), Pre-Competition (sharpen the timing), Taper (recover and freshen). Volume peaks in week 8-10; intensity peaks in week 12-14; taper begins week 15.
Week-by-week intensity curve
Weeks 1-4: 4 gym + 4 roadwork sessions per week, no hard sparring. Weeks 5-8: 5 gym + 5 roadwork, 2 hard sparring sessions per week. Weeks 9-12: 6 gym + 4 roadwork, 3 hard sparring sessions per week. Weeks 13-15: 5 gym + 3 roadwork, sparring tapered to 2 light sessions per week. Week 16 (fight week): 2 light gym sessions, no sparring, fight night.
Weight management
Pros typically walk around 8-12 lbs above their fight weight. The cut should be gradual: 1 lb per week from week 4 onwards. The last 3-5 lbs come off in the final 7 days through diet and water manipulation. No fighter should be more than 3 lbs over the limit at the start of fight week.