MMA training schedule for beginners: Building a foundation - with samples

This article in a nutshell:

• This guide provides a structured MMA training schedule for beginners, balancing striking, grappling, and conditioning to build a strong foundation. The weekly plan includes focused sessions on striking techniques, grappling drills, strength training, and recovery, with linked video resources for guidance.

• By following this schedule and staying consistent, beginners can develop skills, improve fitness, and progress effectively in MMA.

Starting your Mixed Martial Arts (MMA) journey can be exciting but also overwhelming without a clear plan. This guide provides beginners with a structured and ambitious training schedule that balances striking, grappling, and conditioning to develop a strong, versatile foundation in MMA.

Why a balanced training schedule matters

MMA is a dynamic sport combining techniques from multiple disciplines. To excel, beginners must obviously train comprehensively across several areas, summarized in the following three:

• Striking: Techniques from boxing, Muay Thai, and kickboxing to develop punches, kicks, elbows, and knees.

  
  

• Grappling: Skills from wrestling, Brazilian Jiu-Jitsu (BJJ), and judo for takedowns, submissions, and ground control.

  
  

• Strength and Conditioning: Exercises to build power, endurance, and agility, ensuring physical preparedness for the demands of MMA.

Balancing these components ensures steady progress without overtraining or neglecting key aspects of the sport. Let's look at a sample training schedule, which will build you a solid foundation for MMA.

Sample weekly training schedule

Below is a sample training schedule for beginners, with suggested times, durations. We've also added some sample videos to training exercises, although these are optional to follow, and our advise would be to join a reputable MMA gym, or other gyms proficient in the three above areas.

Day	Activity
Monday	Morning: Striking Fundamentals (60 mins) – Focus on jabs, crosses, and footwork. Foundational kickboxing techniques Evening: Strength Training (45–60 mins) – Compound lifts like squats, deadlifts, and bench presses. Beginner strength training workout
Tuesday	Morning: Grappling Drills (60 mins) – Practice takedowns, sprawls, and escapes. Basic BJJ techniques for beginners  Evening: Cardio Training (30–45 mins) – HIIT or a steady 5K run. HIIT cardio routine
Wednesday	Morning: Advanced Striking Combos (60 mins) – Incorporate kicks and defensive techniques. Muay Thai striking for beginners  Evening: Yoga or Mobility Work (30–45 mins) – Stretching and mobility exercises. Yoga for flexibility and mobility
Thursday	Morning: Grappling Sparring (60–90 mins) – Real-time application of grappling techniques. BJJ sparring tips for beginners  Evening: Strength Training (45–60 mins) – Explosive movements like kettlebell swings or box jumps. Explosive strength workout
Friday	Morning: Mixed Sparring (60 mins) – Combine striking and grappling in controlled scenarios. MMA sparring drills  Evening: Active Recovery (20–30 mins) – Light swimming, cycling, or a leisurely walk. Active recovery workout
Saturday	Morning: Technical Drills (60–90 mins) – Blend striking and takedown transitions. MMA technique drills for beginners  Evening: Relaxation – Passive recovery with minimal activity.
Sunday	Morning: Rest or Light Activity – Use this day for recovery. Light yoga or walking. Light stretching routine  Evening: Rest – No intense activity.

Training tips for beginners

1. Start Slow and Build Up: Avoid diving into intense training immediately. Gradually increase the intensity and duration as your body adapts.

   
   

2. Prioritize Rest and Recovery: Rest days are just as important as training days. Overtraining can lead to injuries and slow progress.

   
   

3. Focus on Technique Over Power: Proper form and technique are more critical than brute force. Work with coaches or experienced partners for guidance.

   
   

4. Set Short-Term Goals: Break your journey into smaller goals, such as mastering a specific punch or improving endurance, to maintain motivation.

   
   

5. Stay Consistent: The key to success in MMA is consistency. Even on days when motivation wanes, showing up to train is vital.

   
   

   

   
   

Conditioning essentials

• Cardio Training: MMA demands excellent cardiovascular fitness. Incorporate sprints, jump rope, and long-distance running.

  
  

• Strength Training: Focus on functional exercises that enhance power, like squats, lunges, and pull-ups.

  
  

• Agility Drills: Ladder drills, cone work, and lateral movements improve footwork and reaction times.

Common challenges for beginners

1. Balancing Disciplines: It’s tempting to focus on one area (e.g., striking) while neglecting others. Stick to a balanced schedule.

   
   

2. Soreness and Fatigue: Soreness is normal but listen to your body. Incorporate active recovery to combat stiffness.

   
   

3. Mental Fatigue: Learning multiple disciplines at once can feel overwhelming. Take breaks and revisit techniques regularly.

Benefits of a structured MMA schedule

• Skill Development: Progress evenly across all areas of MMA.

• Physical Fitness: Build endurance, strength, and flexibility.

• Mental Toughness: Develop discipline, focus, and the ability to push through challenges.

Final thoughts

A well-structured training schedule is the foundation of success in MMA. By balancing striking, grappling, and conditioning while prioritizing rest, beginners can steadily build their skills and fitness. Stick to the plan, remain consistent, and enjoy the rewarding journey of becoming a mixed martial artist.

Other articles to read:

Future of MMA: Upcoming fighters to watch in 2025 (click to read)

See the borderline techniques that are legal in MMA (click to read)