What Does MMA Training Consist Of?

Mixed Martial Arts training is a full-contact combat practice that allows an unlimited number of martial arts and fighting styles to be used. MMA training consists of different classes or drills that involve movements that help MMA fighters prepare for competition.

What Does MMA Training Consist Of?

MMA training consists of striking techniques like punching or kicking; takedowns like throws or trips; and ground fighting, including joint locks.

Read on to discover what type of training MMA fighters perform and how they prepare for a fight. We will also discuss what an MMA class consists of and what you should expect from your first MMA class.

What Does an MMA Class Consist Of?

MMA training consists of using strength fitness and cardio for an intense workout with more benefits than just getting into fighting shape. MMA classes consist of two types: sparring and drilling. Sparring classes involve fighting against other students, where MMA fighters learn how to apply MMA techniques in a “live” situation. Drilling classes let fighters practice the same MMA technique multiple times.

As demonstrated by its name, Mixed Martial Arts combines many different disciplines and skillsets such as strength fitness, cardio exercises, groundwork (including submissions), striking techniques with stand-up grappling moves like wrestling or judo throws. 

What Are MMA Sparring Classes?

Sparring classes can be entire classes or just one round of a larger class. Sparring classes let fighters practice with other people present in the class. MMA fighters learn how to apply MMA techniques in live situations.

MMA fighters use this type of exercise as a way to train their muscles for real-life combat situations. Fighters practice situations that may happen during live MMA fights or street fighting to develop reflexes and stamina, so when it comes down to the fight, they can last longer without tiring out too quickly.

There are many different types and levels of contact in these classes, including punching, kicking, grappling (wrestling), groundwork (wrestling on your back), joint locks, submission holds (armbars or leg locks), and more.

There might also be some time spent drilling techniques such as how to punch correctly or how to escape the world’s best armbar position!   

The goal for beginners is to develop confidence in their skills through repetition. Students must become comfortable using their skills, when necessary, later down the road. On the other hand, higher-level students might be using these classes to help them improve their ranking in MMA competitions.

This is a form of martial arts that focuses on more than just punching and kicking but instead teaches you how to use your entire body as a weapon (or shield!). 

The steps are not only crucial for beginners because they can also help guide the direction of your feet if you’re being thrown around or trying to escape under certain situations where it’s hard to move freely.

What Are MMA Drilling Classes?

MMA drills include: 

  • Striking drills-fighters hit each other in sessions to condition themselves for competition.
  • Grappling drills-fighting on your feet, getting your opponent to the ground, then subduing them.
  • Sparring drills-fighting with other people present. 

MMA classes typically last one hour and are composed of three rounds: round one is mainly sparring on the feet with kicks, punches, knees, or elbows; round two starts from the ground up with grapplers vying for dominant position before attempting submissions.

There’s time reserved at the end of each session for some other ways to improve yourself, such as shadowboxing (sparring with an imaginary opponent). Each class consists of intense warm-ups followed by drills and techniques to help develop skills specific to Mixed Martial Arts.

What Training Do MMA Fighters Do?

MMA fighters also train striking drills, grappling drills, or a combination of both to achieve their goal of becoming an MMA athlete who has well-rounded skills that will allow them to win fights against tough opponents. Altogether this amounts to about three hours per day following the MMA competition schedule and six days a week.

Training for four weeks leading up to MMA fight night serves two purposes: preparing the body for combat without injury and learning lightweight techniques used in MMA fights. The training schedule traditionally starts with a lightweight lifting session, then moves on to some MMA-specific drills and techniques. 

The drill work is done at about 60% intensity. MMA fighters also have MMA sparring sessions broken up into two rounds of three minutes each; the first round begins standing while the second round starts on the ground. 

Trainers observe fighters for technical issues during this time and correct them accordingly. Additionally, MMA fighters participate in general strength training exercises like pull-ups, pushups, dips, and burpees.

How Do You Prepare for MMA Training?

Preparing for training encompasses strength training – both weightlifting exercises and bodyweight movements like pushups and pull-ups. A fighter must also include lower extremity strengthening through plyometrics activities such as jumping rope.

Once prepared, MMA training is done in three hour-long sessions per week. Each session consists of an intense warm-up followed by MMA drills and techniques training. Thus, MMA fighters train for about three hours a day.

MMA sessions usually include an hour or two of striking work (boxing, kickboxing) and an intense warm-up followed by technique drills & sparring rounds.

MMA is a full-contact martial art with several well-defined positions on the ground that are used in competition. It’s essential to know that MMA fighting can lead to injuries if participants aren’t prepared and don’t know what they’re doing.

How Many Hours Per Day Do MMA Fighters Train?

MMA training can last anywhere from one hour to four hours per day, depending on the kind and intensity of sparring and workouts that you have scheduled for yourself. MMA fighters should be able to go at least three rounds in a row without any breaks or injuries before they are allowed to participate in the competition.

The goal of MMA conditioning is to maximize your:

  • Strength
  • Power
  • Speed
  • Stamina
  • Agility 

MMA conditioning uses progressive drills combined with interval training techniques, including sprints intervals done at full speed followed by periods of rest where athletes use an exercise bike or other equipment for recovery.

What To Expect in Your First MMA Class?

During your first MMA classes, you will learn the MMA stance and some basic MMA self-defense techniques. You will start with beginning techniques that are not too advanced to avoid any potential injury. You will also be introduced to:

  • Striking techniques with hands and feet (punches, kicks).
  • Wrestling, including takedowns and ground fighting.
  • Ground striking or grappling such as chokeholds or joint locks.

These moves are designed for use in a combat situation where an opponent is on top of them. However, they can be used offensively when sparring against another MMA fighter if both fighters agree to do so. Additionally, your instructor may discuss other MMA training principles that he/she believes would benefit your overall MMA education. Still, this first class is intended primarily as a foundation for what MMA consists of.


MMA is one of the most effective ways to get an intense workout that incorporates strength training and cardio. The best part about this type of fitness routine?

It’s not just for fighters! If you’re looking for a way to stay in shape, learn self-defense techniques, or want to try your hand at sparring against other students, then consider taking an MMA class near you.

There are two types of classes available under MMA – sparring, and drilling. Sparring classes involve students fighting against each other to have the opportunity for “live” practice, applying their skills in real-time situations.

At the same time, drills let fighters repeat specific techniques over and over again until it becomes second nature.

Interested in MMA? Check Out My Recommendations

Looking For Gear To Use When You Train?
If you are interested in training MMA, here is some of the gear I recommend:
Best Mouth Guard
Best MMA Gloves
Best Groin Protection
Best Rashguard
Want To Learn To Fight, But Don’t Want To Go In Person?
CoachTube has online training videos for Wrestling, Boxing, MMA and more. And best part is you can do it all from your home allowing you to go at your own pace. Check them out here.
Interested In Training Other MMA Fighters?
Click here to check out the MMA Conditioning Association and see what you need to become an MMA conditioning coach and begin training fighters.

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