Training Hygiene · Complete Guide
The Ultimate Post-Training Hygiene Routine for Combat Sports
REST ROUND · September 9, 2026 · 6 min read
Most combat athletes shower after training and call it hygiene. That is not enough. The 15-minute window immediately after you step off the mat is when bacteria and fungi have the easiest access to your system — and showering alone does not close that window.
Why the 15-Minute Window Matters
When you finish training, your skin is in its most vulnerable state — open pores, elevated temperature, micro-abrasions from training, sweat saturating your gear. Bacteria from the mat are sitting on your skin and in your gear. In this state, pathogens like staph can enter through the smallest abrasion. The longer you wait, the longer they have.
The protocol below is designed to address this window systematically. It takes 15 minutes total. It is what UFC fighter Colby Thicknesse used for an entire Thailand training camp — double sessions in 37 degree heat on shared mats — with zero staph or ringworm infections.
Total time: 15 minutes
The Complete Routine
Minutes 0–2 · Most Important Step
⚡ Spray REST ROUND on all exposed skin
The moment you step off the mat — before grabbing your water bottle, before checking your phone, before anything — spray REST ROUND 300 PPM HOCl directly onto all exposed skin. Face, neck, arms, chest, legs, torso. Allow to air dry. This is the single most important step in the entire routine.
Minutes 2–4
Treat all cuts and abrasions
Spray HOCl directly onto every cut, mat burn, and abrasion. It does not sting — HOCl is non-irritating and actively promotes wound healing. Any open wound is a priority entry point for bacteria. Cover with a waterproof dressing after spraying if you are doing another session.
Minutes 4–7
Spray all gear inside and out
Gloves, headgear, shin guards, gi collar, rash guard, and knee pads. Spray inside and outside all items. Leave to air dry — do not seal in your bag before dry. Your gear has absorbed bacteria from every training partner you touched. It needs to be addressed before it goes in your bag where it will sit sealed for hours.
Minutes 7–12
Shower with antifungal body wash
Use a tea tree oil or ketoconazole-based body wash. Prioritise high contact areas — torso, inner arms, neck, back, and legs. Wash thoroughly. The HOCl spray addresses the immediate window. The antifungal wash provides the secondary layer, particularly against fungal pathogens like ringworm and athlete's foot that HOCl may not reach in all skin folds.
Minutes 12–15
Wash all training gear
Every item of training gear goes into the wash after every session. Gi, rash guard, shorts, spats, compression sleeves, knee pads. Not the next day. Not when you remember. After every session. Bacteria survive in unwashed gear for up to 24 hours at room temperature — longer in sealed gym bags.
How to Treat Each Piece of Gear
Boxing / MMA Gloves
Spray REST ROUND inside and outside after every session. Leave open to air dry. Never seal wet gloves in your bag. Replace lining if persistent odour remains.
Headgear
Spray inside padding and outside shell. Wipe down interior with a clean cloth. Air dry completely before storing. One of the highest-risk items for bacterial transfer to face and ears.
Shin Guards
Spray all surfaces. Pay attention to the interior foam which absorbs sweat. Air dry fully. Wash the outer shell with soap and water weekly.
Gi / Rash Guard
Machine wash after every single session at 40°C minimum. Never wear the same gi or rash guard twice without washing. Use sports detergent with antifungal properties where available.
Mouth Guard
Rinse immediately after training. Use REST ROUND Mouth Guard Cleanser Tablets — drop one in water, soak for 5–10 minutes, rinse. Store in a clean case. Never leave in a sealed bag.
Knee Pads / Spats
Machine wash after every session. These items are in continuous contact with your skin and the mat. They carry the same bacterial load as a rash guard and need identical treatment.
Common Mistakes to Stop Making
✘ Wrong
"I showered so I'm fine."
✓ Right
HOCl spray before shower closes the immediate window. Showering alone misses it.
✘ Wrong
"I'll wash my gi tomorrow."
✓ Right
Bacteria survive in unwashed gear for 24 hours. Wash after every session, same day.
✘ Wrong
"It's just a small cut, no big deal."
✓ Right
Open wounds are direct staph entry points. Spray and cover every cut before training.
✘ Wrong
"My gym cleans the mats so I'm protected."
✓ Right
Mat cleaning helps but doesn't address bacteria already on your skin and gear after training.
The Between-Session Protocol for Double Training Days
If you train twice in a day — common in Thailand and at high-level camps — you cannot always shower between sessions. The between-session protocol:
After session one: Spray REST ROUND on all exposed skin and gear. Allow to dry. Change into clean, dry gear for session two. This is exactly what UFC fighter Colby Thicknesse did for an entire month at Bangtao Muay Thai & MMA in Phuket — with zero infections.
After session two: Full routine as described above — spray, treat cuts, spray gear, shower, wash everything.
"REST ROUND is perfect when you're training multiple sessions a day and don't have time to shower between sessions. Been here over a month and zero staph or ringworm."
Colby Thicknesse — UFC Fighter · Bangtao Muay Thai & MMA, Phuket
300 PPM HOCl · pH 5.5–6 · Clips to your bag
REST ROUND Combat Skin Protect Spray
The spray that makes the protocol work. Official Combat Hygiene Partner of ADCC Thailand.
Shop Combat Spray →
Frequently Asked Questions
Do I really need to spray before showering?
Yes. The 15-minute window after stepping off the mat is when bacteria have easiest access to your skin — open pores, elevated temperature, micro-abrasions. Showering closes this window eventually but HOCl spray closes it immediately, on contact. Both steps serve a purpose.
How often should I spray my gloves?
After every single training session. MMA and boxing gloves accumulate bacteria rapidly inside the padding where sweat is absorbed. REST ROUND HOCl is safe for all glove materials — leather, synthetic, neoprene. Spray inside and outside, leave to air dry.
What if I can't shower immediately after training?
This is exactly why HOCl spray is the first step — not the shower. Spray REST ROUND immediately, treat any cuts, spray your gear. These three steps address the critical window. Shower as soon as you can but do not skip the spray while you wait.
Is REST ROUND safe to use every day?
Yes. REST ROUND is formulated at 300 PPM HOCl and pH 5.5–6 — matched to human skin pH. Dermatologist tested. Safe for daily use on face, hands, body and open wounds. Does not dry skin, does not sting.
