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Aqib

@arperformancecoach

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S&C + Nutrition for Combat Sports
Building stronger, faster, fitter fighters who don’t miss weight
L3| L4 Nutrition
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The biggest drivers of change are TIME and CONSISTENCY.

You don’t build a physique in a few weeks. You build it by consistently doing the right things for long enough.

After that, two of the biggest things I focus on are:

🏋️ Training intensity
Your workouts need to provide a reason for your body to adapt. Don’t just go through the motions. Make your working sets count.

🍚 Nutrition
Probably the most neglected part of changing your body composition.

You can train hard every week, but if your nutrition doesn’t support the goal, you’re making the process unnecessarily difficult.

Want to lose body fat? Your nutrition needs to create the conditions for that.

Want to build muscle? You need enough energy, protein and nutrients to support training, recovery and growth.

There are no magic exercises, foods or supplements that replace doing the basics well for a long enough period of time.

TIME. CONSISTENCY. TRAIN HARD. EAT FOR THE GOAL.

That’s what changes physiques. #BodyTransformation #FatLoss #BodyComposition #StrengthTraining #Nutrition by @arperformancecoach

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4 days ago

Conditioning isn’t one thing. Before you pick a session, ask what you’re actually trying to develop:

🫁 Aerobic base: your ability to recover and keep going
🔥 Sustained hard efforts: holding pace when it hurts
💥 Repeated explosive efforts: produce power, recover, go again

Different targets need different work and different rest. Four-minute intervals, 30-second intervals and 6-10 second sprints are not interchangeable.

Don’t train tiredness. Train the energy systems properly.

Save this for your next conditioning session. 👇. #strengthandconditioning #mma #combatsports #fightcamp #energysystems by @arperformancecoach

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2 days ago

Always ask what quality an exercise builds, not what it looks like. What’s the weirdest ‘sport-specific’ exercise you’ve seen? #strengthandconditioning #mma #combatsports #fightcamp #functionaltraining by @arperformancecoach

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3 days ago

From June to October, I went from 82.0 kg to 72.9 kg. That’s 9.1 kg down, averaging roughly 0.54 kg per week, including a diet break at maintenance. I ate around 2,400 calories a day to cut 0.5kg a week.

Not because 2,400 is some magic number, but because it was the right intake for me to create a consistent deficit while still eating enough to train, recover and enjoy my food.

The difference was I tracked it, measured the trend and adjusted when needed.

Fat loss isn’t about being hardcore. It’s about being consistent enough for long enough.

Stop guessing. Start measuring.

Want help with your body composition? Send me a message. 🥊

#fatloss #caloriedeficit #flexibledieting #nutritioncoaching #fighternutrition by @arperformancecoach

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5 days ago

Only practising your sport is not enough.

Skill comes first, but strength, power, conditioning, fuelling and recovery all decide how well you can use it when it matters.

Are you aware of your weaknesses? Find what’s actually limiting you and fix that.

Send me a message if you want help finding your gaps. 🥊

#mma #combatsports #fighternutrition #strengthandconditioning #manchestermma by @arperformancecoach

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6 days ago

by @arperformancecoach

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7 days ago

“Lifting weights will make me slow and stiff.” 🥴

Stop looking at bodybuilders and assuming that’s what happens when you start lifting weights.

Bodybuilders aren’t spending hours every week boxing, wrestling, grappling, kicking and conditioning. They’re training specifically to maximise muscle growth.

That’s not the goal for a combat athlete.

Your strength training should support your sport, not compete with it.

💪 STRENGTH → your ability to produce force
💥 POWER → your ability to express that force quickly

You can get stronger without chasing unnecessary size, and getting stronger doesn’t suddenly make you slow or stiff.

GET STRONG. GET EXPLOSIVE. 🥊

Follow @arperformancecoach for S&C and nutrition for combat sports.

#combatsports #mma #boxing #strengthandconditioning by @arperformancecoach

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8 days ago

Carbs aren’t the enemy. Under-fuelling your training is. 🍚🥊

Combat sports involve repeated high-intensity efforts, and carbohydrates play a major role in fuelling that work.

Yet when fighters want to lose body fat or make weight, carbs are often the first thing they drastically cut.

Get the foundations right first:

🥩 Protein to support muscle and recovery
🥑 Fats to support health and normal function
🍚 Carbs to fuel training and performance

How much you need will depend on you, your training demands and your goals. But cutting carbs just for the sake of cutting carbs isn’t the answer.

Fuel the work. Don’t fear the fuel. 👊

Follow @arperformancecoach for S&C and nutrition for combat sports.

#combatsports #mma #boxing #strengthandconditioning #sportsnutrition by @arperformancecoach

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9 days ago