8 Ways to Deal with Bad Training Days

There will be days when you feel on top of the world and days when everything seems to be going wrong. Bad days and good days are inevitable when you’re a fighter. Dealing with bad training days is a common challenge and it’s important not to let them affect your confidence.

Here’s how to handle bad training days, ways to maintain your confidence, and some suggestions on how to move on.

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Acknowledge Your Emotions

You’re having one of those days – you feel disappointed, frustrated, and discouraged. And all those are NORMAL! Don’t suppress your emotions and try to pretend like they don’t exist – acknowledge them. Allow yourself to feel what you’re feeling so that you can process your emotions and move on.

Talk to your coach, trusted training partner, partner, or friend to share your feelings. They can provide support and guidance on how to overcome the obstacles you’re facing. Remember, everyone has bad days, and it’s okay to feel down.

Reflect on What Went Wrong

Once you’ve acknowledged your emotions, take some time to reflect on what went wrong. Was it a lack of focus, poor technique, or fatigue? By identifying the root cause of your bad day, you can take steps to avoid making the same mistake in the future.

If you feel like you need some direction in how to avoid certain mistakes, ask your coach or training partner. Ask for feedback on how you can improve. Make a plan to address the issue and focus on the specific areas that need improvement.

Maintain Your Confidence

Confidence can do wonders for your performance, especially in Muay Thai. But it’s difficult to maintain your confidence even on bad training days.

A few things you can do that help build confidence over time:

• Remind yourself of your past successes and the progress you’ve made so far.
• Don’t allow one bad day to define your training journey.
• Set small achievable goals and work towards them.
• Celebrate your successes no matter how small they may seem.
• Surround yourself with positive people who believe in you and your abilities.

Stay Focused

Bad training days can be a distraction. It’s easy to go down a rabbit hole of all the ways you feel inadequate, but do your best to stay focused on your goals. Don’t let one bad day derail your training journey. Use it as a learning opportunity to improve and become a better fighter.

Zero in on your technique and your form. Practice your drills and combos. Keep pushing yourself and don’t give up.

Take a Break

Sometimes a bad training day is a sign that your body needs a break. Overtraining can lead to fatigue, burnout, and injuries. If you’ve had too many consecutive training days and you haven’t taken a proper rest day in a while, it’s a sign to. Take some time off and recover. This can help to recharge your batteries and refocus your mind.

Use the time to engage in other activities that you enjoy or spend time with friends and family. When you return to training, you’ll feel refreshed and ready to take on new challenges.

Try Something New

Doing the same thing over and over again can lead to boredom and a lack of motivation. If you’re experiencing a string of bad training days and you don’t believe you’re overtraining, try something new.

Mix up your routine – this is a great opportunity to dabble in another hobby! By trying something new, you can challenge yourself in new ways and reignite your passion for Muay Thai.

Keep a Training Journal

Keeping a training journal can help you track your progress and identify areas for improvement. Write down your goals, your successes, and your challenges. This can help you stay focused and motivated.

When you have a bad training day, write down what happened and what you learned from it. Use the journal as a tool to reflect on your training journey and celebrate your successes.

Let it Be

Not every training session or training day will be a good one. There will be times when you feel like you’re not making progress or that everything is going wrong. This is normal and it’s okay to have bad days.

In fact, the idea that every training session or training day needs to be a good one is overrated. It’s unrealistic to expect perfection every time you train. By setting this expectation, you’re setting yourself up for disappointment and discouragement.

Instead, let bad days be bad days and try again. Don’t beat yourself up over a bad training session or training day. Accept that it happened, and move on. Use it as an opportunity to learn, grow, and improve.

Muay Thai is a journey, and like any journey, there will be ups and downs. It’s not about being perfect, but about making progress and improving each day. Embrace the journey and enjoy the process. Celebrate your successes and learn from your failures.

If you want an in-depth guide to training in Thailand, I’ve got just the thing.