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We hit the gym with “Killer” Cub Swanson, UFC Featherweight and owner of UFC GYM Costa Mesa, to talk about the road to the Octagon, from fight prep to the importance of proper recovery.

Cub took home the win at UFC Tampa and continues to stay dedicated to his training. Read on and up your knowledge.


UFC GYM: Tell us about how you prepare for a fight? A lot of people wonder about this process, whether it’s because they enjoy watching the fights, want to compare their own training, or dream of making it as a fighter too.

CS: When I train for a fight or when I prep for a fight it comes in stages. The initial stage is about 4 weeks of just getting in shape, eating a little better – I still do cheat days or cheat meals – but it’s kind of prepping my body for taking it to the next level. Then I try to do 6-8 weeks of intense between 1-3 practices a day with 2 days off a week and making sure I take my body to its limits, and then pull it back, and then doing that repeatedly until I’m ready for the fight. The closer I get to the fight , the less cheat meals I’m taking and the more things I’m cutting out of my diet so that way I’m not mentally strained from like 10 weeks out.


UFC GYM: Is recovery a part of your training plan? Any tips?

CS: Recovery is huge especially, I’m 35, I’ve been doing this for 15 years and so recovery is everything. Sleep, number one. I have to have at least 8 hours of sleep. And then I have all kinds of tools at my house I’ve built up. I have massaging machines, I have cupping tools, I have ice packs, I have heating pads. I go to cryotherapy, I get massages. I do everything that I need to do to make sure that I’m back to 100%. One thing that bums me out is alcohol. Alcohol actually slows your recovery process, your sleeping. Having a wine or beer before I go to bed is not going to help. So cutting things out like that.

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