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The Ultimate MMA Training Program for Beginners

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Mixed Martial Arts (MMA) is a highly skilled and intense combat sports discipline that requires hard work, dedication, and training. It involves a combination of various styles of fighting techniques, including grappling, striking, and endurance training. MMA training can benefit those looking to improve their overall fitness, mental health, and self-confidence.

In this blog post, we will provide you with the ultimate MMA training program for beginners. This training program will help you learn the basics of MMA and help you achieve your fitness goals.

Before You Start

The first step to starting your MMA journey is to develop a training program, which should be followed for about 4-6 weeks before you change any exercises, sets, or reps. This will help you build a strong foundation to work from and help you avoid injury.

During this training program, you should focus on building your endurance, grappling, and striking skills. This foundational training is essential, particularly if you want to showcase your skills in high-profile events like those on the UFC calendar.

Each session should last for about 60-90 minutes and focus on improving your strengths and weaknesses.

When designing your sessions, you should focus on combining grappling, striking, and endurance training.

This balanced approach will prepare you for the diverse challenges you may face in the octagon, whether you’re aiming for local competitions or dreaming of making a mark in the world of MMA and UFC upcoming fights.

Endurance Training

Endurance training is a crucial element of any MMA training program, as it enhances cardiovascular health and muscular endurance, ultimately leading to improved performance in the ring. Aim for at least 30 minutes of endurance training daily, gradually increasing the intensity and duration to challenge your body and promote adaptation.

In addition to its physical benefits, MMA training is an excellent calorie-burning workout. An hour of intense MMA training can burn up to 590 calories, making it an ideal choice for those looking to lose weight or maintain a lean physique.

Furthermore, incorporating endurance training into your MMA regimen can help boost your metabolism, allowing you to burn even more calories throughout the day.

Striking Training

Striking is another important component of MMA training, encompassing various techniques involving the hands, feet, and legs. So to enhance your striking prowess, it’s essential to engage in exercises that target these muscle groups, improving power, precision, and speed. Shadowboxing, pad work, and heavy bag work are all excellent drills to refine your striking abilities, ensuring you’re prepared to deliver effective blows in the heat of a match.

To further elevate your striking game, consider incorporating these additional elements into your routine:

  • Plyometric exercises: Boost your explosive power and increase overall athleticism by incorporating exercises such as jump squats, box jumps, and clap push-ups.
  • Footwork drills: Enhance your agility and mobility with drills such as ladder work, cone drills, and tire runs, helping you to move effectively in and out of striking range.
  • Technique-specific practice: Dedicate time to mastering the nuances of striking techniques, such as jabs, crosses, hooks, uppercuts, roundhouse kicks, and front kicks, through isolated practice and repetition.
  • Sparring sessions: Put your striking skills to the test in controlled sparring environments, allowing you to apply your techniques against an active opponent while building your in-ring IQ and experience.

Grappling Training

Grappling is an essential skill in MMA, and it involves controlling your opponent’s body through wrestling, jiu-jitsu, or judo techniques. To improve your grappling skills, you should focus on exercises such as wrestling drills, grappling drills, and sparring.

Apart from building your skills, MMA training can also help reduce stress, enhance your mental health, and improve your reaction time, agility, and coordination. In addition, regular MMA training can help build self-confidence and self-discipline, which can help you achieve your fitness goals.

Here’s a table of some key grappling exercises to incorporate into your training regimen:

ExercisePurposeKey Points
Wrestling DrillsDevelop takedown techniques and controlFocus on speed, accuracy, and timing
Grappling DrillsImprove ground control and submission skillsEmphasize technique and fluid transitions
SparringTest your skills against a live opponentUse controlled intensity and practice safe techniques
Takedown DrillsEnhance takedown and defense abilitiesPractice various techniques and combinations
Submission DrillsImprove submission holds and escapesWork on speed, leverage, and positioning
Escapes and ReversalsIncrease ability to escape from adverse positionsFocus on technique, timing, and leverage

Incorporating these exercises into your training routine will help you become a well-rounded grappler and enhance your overall MMA performance.


With consistency and dedication, following this ultimate MMA training program can lead to impressive results. However, remember, you should always prioritize safety and start slow before gradually increasing your training intensity.

Starting an MMA training program can be a challenge, but it’s also an exciting opportunity to improve your physical and mental fitness. By following a well-rounded training program, incorporating strength and conditioning exercises, and maintaining proper nutrition, you can achieve impressive results in just 30 days.

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