With 15 years of SAMBO competition behind him, 29-year-old Juan Contreras (COL) plans all his preparation to the finest detail. “My training is based on four fundamental pillars: physical, technical, tactical, and psychological, which I work on in two to three sessions per day,” says Contreras.
“I dedicate approximately 25 to 35 hours per week to training, depending on the stage of preparation I am in. My first session of the day is usually focused on developing my physical conditioning. The second and third sessions are dedicated to technical-tactical work and psychological strengthening, both with my psychologist and on my own.”
Dedication, and clear goals
Not much daytime left for eating, socializing and other interests, then … But dedication is an important word for an athlete aspiring to be a champion. Together with clear goals and targeted planning, that is:
“For me, improvement is a constant process; all aspects must always be worked on. The area I am currently focusing on the most in terms of technical-tactical improvement is my grappling, as my main strengths are in striking. For The World Games, I am organising a special training plan in coordination with my league, the Federation, and the National Institute of Sports, and I am also planning a possible training camp abroad.”
Started at age 14, international success just 7 years later
So how did his already very successful athletic career begin?
“I started martial arts training at the age of 14 in my home town Villavicencio, in Colombia, on my own initiative as my family did not allow me to practice at a younger age. In 2014, I participated in my first national SAMBO competition as a rookie with little experience,” Contreras tells.
Over the next 7 years, as a member of the Rhino Sambo Club, he never stopped training and improving in the physical, technical, and tactical aspects of the sport. And he improved so much that in 2021 he took part in his first international competition – that year’s Pan American SAMBO Championships, staged fortuitously in Villavicencio, Colombia, and won gold in his class!
2022 was a year of winning silver and bronze medals in Combat SAMBO in international events, and then in 2023 he returned to the podium with a bronze medal in Combat SAMBO at the Pan American SAMBO Championships in the Dominican Republic.
2024 – second Pan American title
“That result motivated me to prepare even harder for the Pan American SAMBO Championships 2024 in Cuiabá, Brazil, where I once again won the Pan American title,” he says.
It was not an easy win, however: “In the final, I faced an opponent from the USA team, Theo Rlayang (nicknamed “Jungle King” in the Mixed Martial Arts - MMA - world), whom I had never met before. It was an intense and emotional bout. My opponent started leading 1-0, but I managed to turn it around to 4-1. However, he regained ground and took the lead 10-4. With only 45 seconds left, I executed two headbutts that secured my victory. That win earned me my second Pan American title. It also allowed me to compete in the World SAMBO Championships 2024 in Kazakhstan, and – most important! – qualified me for The World Games.”
And so to The World Games …
“Qualifying for The World Games 2025 was a moment of great excitement,” tells Contreras.
“At first, I couldn’t believe it because of the significance of the event, as it will be the biggest competition I have participated in so far. It also means fulfilling a dream I have always had: visiting China. In Chengdu, besides competing, I plan to take the opportunity to watch other combat sports, especially Wushu, a martial art that has always fascinated me.”
The goal for this highly successful Sambista is a place in the top three in his weight category, 79 kg. One thing is for sure – he will have prepared himself to the highest possible level towards achieving his goal.