Training Regimens: Comparing MMA Fighters and Racehorses

Editorial by Mike Tycoon

MMA fighters are one of the toughest athletes in the world, and their training regimen is cruel. But what if we compare them to racehorses, who also train really hard in order to compete in big horse racing events?

Well, we can see that they are both machines of power, stamina, and strength, but most people don’t see that they are sculpted that way thanks to brutal training regimens.

Obviously, good genes and bloodline are important in both scenarios, but just because someone comes from a family with a fighting background, or a horse carries the bloodline of a champion, it doesn’t mean that they are guaranteed success. They still have to work hard to achieve that success, and it all comes down to their training.

Although we are talking about two different things (humans and horses), their training is very similar if we look closely.

Let’s break down some of the key aspects of their training and see how they are related.

Conditioning

If you watch an MMA fighter train, it looks like the person is preparing for a street brawl that could last 25 minutes. Their regimens lean on high-intensity interval training (HIIT), which includes sprints, burpees, and pad work to mimic the stop-start chaos of a fight. Some of them even focus on blending it with aerobic endurance just to be prepared for those long rounds.

Fighters usually hit the gym five days a week, often twice daily, and their session is combined with cardio, sparring, and drills.

Racehorses, on the other hand, are trained for that explosive run, which typically lasts for around 2 minutes. So, their focus is getting a burst of power in a race, and they don’t worry a lot about endurance.

Thoroughbred training starts with slow trots (400-600 m/min) to boost aerobic capacity, and then the trainer shifts to a faster gallop (750-850 m/min) over 6-8 weeks. They are also training 5-6 days per week.

So, MMA fighters value strength, endurance, while horses also focus on strength, but instead of endurance, they train for explosive power in short races.

Strength

Since strength is important for both horses and MMA fighters, let’s analyze their training regimen even further.

MMA fighters hit the weights hard, but they still have to keep an eye on their weight due to fighting classes. So, it’s not only about bulking up with muscle and strength to the max. It is also about maintaining weight limits and getting the most strength within that limit.

Let’s take a welterweight athlete as an example. They usually train at 70-85% of max lift capacity, and they hit the gym 3-4 times per week.

Racehorses, on the other hand, don’t need to lift weights just to stay in shape. Their strength comes from targeted track work. Here, trainers use “breeze” sessions, which are short, high-speed runs at 80% max effort just to strengthen fast-twitch muscles.

They also have less strength training than MMA athletes (only 1-2 times per week) just because recovery takes longer, and trainers don’t want to risk an injury before an event.

Recovery

Recovery is another very important step for both racehorses and MMA athletes. Pushing their bodies to the limits won’t do any good. MMA fighters battered from sparring, weightlifting, and grappling lean on ice baths, massages, and active recovery like yoga, just to cut muscle soreness.

They also have one full rest day weekly, plus they all need to get to bed early and get at least 8-9 hours of sleep.

Racehorses, on the other hand, have a similar recovery phase, but instead of ice baths, trainers use cold-water hosing and equine massage to ease muscle strain. On rest days, they don’t lie down all day. Instead rest days involve light walks or paddock time.

They also don’t have a packed schedule. Racehorses usually attend 2-4 races per year just because they need to rest and maintain their top form. The horse’s form can also impact the odds. If you look at the TwinSpires odds for horse racing, you’ll find that horses with packed schedule for the year have lower chances of winning.

Horses sleep less. They only need about 4 hours daily, and mostly in short naps.

Diet

You can’t fight or race on an empty tank. MMA fighters follow strict diets, often 3,000-4,000 calories daily, tailored by nutritionists to hit weight classes.

Think lean proteins (chicken, fish), complex carbs (quinoa, sweet potatoes), and greens, with 30% cutting weight via dehydration pre-fight. They eat 5-6 meals daily, timing carbs around workouts.

Racehorses, meanwhile, munch 15-20 pounds of hay, oats, and grain daily, about 20,000 calories, to fuel their 1,200-pound frames. Trainers tweak the feed for energy (high grain for sprinters) and add supplements like electrolytes.

Both diets are precision-planned—fighters for weight cuts, horses for endurance—but horses eat like kings, while fighters starve strategically. It’s a plate of salmon versus a bucket of oats, both powering elite machines.

Mental Prep

The mind’s as crucial as the body in the clutch. MMA fighters use visualization and meditation to stay calm under pressure, with 70% working with sports psychologists.

Before a fight, they’ll mentally rehearse combos or imagine dodging a chokehold, building unshakable focus.

Racehorses can’t meditate, but trainers condition their minds through routine.

Daily track work and gate training, as outlined in racing manuals, teach horses to stay cool amid roaring crowds or tight starting gates. A jittery horse loses seconds; a spooked fighter eats a fist. Both are drilled to trust their prep, whether it’s a fighter staring down an opponent or a horse eyeing the finish line. It’s mental toughness, human or equine, forged in repetition and grit.

So, who knew that MMA athletes and racehorses have similar training routines?

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