Mixed martial arts (MMA) is intense, demanding, and not for the faint-hearted. We sat down with Malaysian professional fighter Agilan Thani to learn how he balances grueling training, family life, and financial realities, and what advice he has for newcomers stepping into the octagon.
WORDS LIM TECK CHOON
PHOTO AGILAN THANI
For Malaysian MMA fighter Agilan Thani, training isn’t just a part of life — it is life.
His typical week consists of 11 to 12 sessions, with mornings starting at 9:30 a.m. and evening practices ranging between 4 pm and 8 p.m. Sundays are the only exception, giving him a rare day off.
“Everything is scheduled,” he says. “The preparation doesn’t stop throughout the year. It may slow down based on how the body feels, but it never stops.”
BALANCING STRENGTH, SKILL, AND CARDIO
Agilan follows a carefully structured regimen that balances strength, cardio, and technical skills.
“I’ve learned what my body needs and stick to the schedule. It’s about consistency,” he explains.
FUELING THE FIGHTER
Diet is a critical part of his routine, especially when cutting down to 77kg for competition. But Agilan keeps it real.
“I don’t label foods as healthy or unhealthy anymore. I just understand what I’m consuming. I do enjoy ice cream, banana leaf, and nasi lemak, though,” he shares with us.
FAMILY, WORK, AND RECOVERY
Training is demanding, but Agilan has adapted to his routine like the pro he is.
“It all takes time and reps. I’ve been doing this long enough; everything is like a schedule. You just get it done.”
Sleep, physiotherapy, and prehab/rehab sessions are non-negotiable.
“I try to get seven hours of sleep every day, do two sauna sessions weekly, and focus on rehab. Working with physical therapist Daniel Kam at ARKE Fitness for three years has made me less injured and more durable.”
Financially, MMA can be tough. Sponsorships are rare; income comes mostly from fight purses and coaching regular people.
“It’s expensive if you chase everything you see on social media,” Agilan notes. “But if you focus on what you need most and live within your means, you’ll get far.”
| Is MMA as Crazy and Toxic as It Is Sometimes Portrayed? Agilan disagrees. He says, “It’s not all bad people or crazy rich people. It’s just a group of people channeling their energy in a positive and competitive way.” |
ADVICE FOR ASPIRING FIGHTERS
Master the Fundamentals
Agilan has one clear advice for newcomers: start with the fundamentals.
“Find a gym and a good coach, not just an instructor. Don’t overwhelm yourself with too much knowledge. Nail the basics—it should become like water in your system.”
Pace Yourself
Progress takes time.
“Probably two to three solid years if you really want it,” Agilan says.
Stay Motivated
Mindset matters just as much as skill.
“All fighters struggle financially, but in terms of competition and reputation, those who take up the challenge usually sustain long,” says Agilan.
Be Consistent and Real
For those who can’t train full-time, Agilan recommends consistency and realism.
“Find time to be consistent and live within your means,” he advises.
| Connect with Agilan Thani Online Link opens in a new tab. |
| This article is part of our series on tips and advice for leading a healthy lifestyle. |
