Fighters training: During the holy fasting month of Ramadhan.

The fasting month of Ramadhan is upon us & I was looking through the internet to find some information about training for Muslims during this season. I notice that there isn't much help: most post saying stuff like "the month is purely meant for reflection and thus no training". This does not help. As a Muslim myself, I always believe in the possibilities and effort that as Muslims, WE CAN train, fast, pray & fulfill all our religious duties. We just need to work extra harder.

I seek out Mr. Jumat Lias Mansor also known as the Sama Warrior for his advice about training during Ramadhan. He is Sabah's 1st Official MMA fighter with a SHERDOG record & also a Muay Thai warrior, but most importantly is that he is also a personal trainer & his advise will not only help fighters but any athlete who wants to train & fast during this holy month.

FightBah dedicates this interview to all Muslim fighters & athletes out there:

1. Thank you Mr. AJ for doing this interview with us, 1st tell us a bit about yourself & your PT?

I'm Jumat Lias Mansor, my friends call me AJ & my fight name is the Sama Warrior. I been teaching PT since 1996, I was a school teacher for 5 years under the government & was even sent to places like Tenom & Pulau Gaya to teach. I quit my teaching career (which was pretty risky) to become a full time PT teacher & got my Sports Science degree. Was a PT instructor at Fitness 1st in K.L. for 4 years too. I'm still doing PT and loving it as the flexible time allows me to work, train for myself and also get ready for fights.

(AJ's early years in Fitness 1st)

2. You were preparing your Muay Thai fight last August 2010 & I recall it was also during the puasa (fasting) month that I saw you training. Tell us simply... how did you do it?

(Laughs) I was scheduled to fight in Australia, at 70kg. It was a  life time offer & experience. I had to train for 1 month during the fasting month & another 2 weeks during Raya.

To me it was a challenge, but Ramadhan was a spiritual boaster & it made me stay positive. I did it by understanding the training program & I consulted my training coach (at SINBI Muay Thai) he was also a Muslim so he understood what I was going through.

3. Could you roughly tell us your training schedule during the 1 month of fasting? What was it like training from morning till night for the Sama Warrior?

I wake up every morning at 4:00am for Sahur & start loading. I would then proceed to the morning stretches, moderate intensity pad works & light sparring. This usually last for 1 hour.

At 7:00am I would join the SINBI Muay Thai fighters class for another 1 hour where we do techniques, skills ,drills & some bag work.

After breaking fast, at around 8:00pm I would do another 1 hour of strength & conditioning.

(This picture was taken at Sinbi during AJ's training & fasting month 2010)

4. You train 3 times a day, at 1 hour each even during fasting?

Yes, because a fighters average training hour has to be a minimum of 2 and a half, to 3 hours of training. Of course what I'm doing is considered high performance.

5. What is the key thing in training during fasting?

The key is what you load during sahur. The carbo (carbohydrates) & protein intake.

You should get whole grain for carbo. Grain like brown rice, wholemeal bread or oats, they last longer compared to white starch (example rice). White starch will change to sugar, can make you become lethargic which is not efficient. Whole grain consumption will give you longer energy.

For protein you can get a protein shake.

Also water, from the time of breaking fast before the dawn of the next fasting day... you should break your water drinking to 3 sessions. Each session at 1.5 litre (drink slowly). You should try to store about 3 to 6 litre of water to keep your body hydrated before the fasting starts.

6. Any tips on supplements?

I take Creatine as an energy boaster & recovery during sahur. Sometimes I take a bit before the night time training too. For those who cant afford Creatine, you can get a pure black coffee (caffeine), a banana, an apple or even a Redbull.

I also take protein shakes to help my muscle recovery.


7. A lot of people say that training in Ramadhan is the best time for cutting weight. What about fighters that wants to gain or make weight during this time? Is it possible for Muslim athletes to gain muscles during the holy month?

(Laughs) This is going to be very technical. Yes it is possible but again it will depends what the athlete loads during sahur & his break fast. He might need to load a different kind of protein, different kind of carbo & creatine. It will be hard but possible & this will vary with different individuals body types.

* FightBah's advise to this is to consult Mr. AJ directly and let him PT you, contact info at the end of this post.

8. Thank you so much AJ, any message for the readers of FightBah?

Don't make excuses to slow down and not train. Stay active. As fighters you have to train and this Ramadhan is for you to work harder! Stay healthy, follow a proper diet & timing. This is a fighter's mental test! THIS IS YOUR FIGHT!


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We thank Mr. Aj for this informative training interview. For those that are interested to get the Sama warrior to train you, you can find him at facebook here. his email at sabahsamoa at gmail.com or drop him a SMS at +60109317869.


FightBah would also like to wish all my Muslim brothers & sisters a Happy Ramadhan!