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How to Create the Perfect MMA Training Routine

Mixed Martial Arts (MMA) is one of the most physically and mentally demanding sports in the world. Unlike other combat sports that focus on a single discipline, MMA requires fighters to master multiple arts—striking, grappling, wrestling, conditioning, and more. That’s why having a structured weekly training routine is crucial for anyone serious about stepping into the cage.

In this blog, we’ll guide you through creating a professional MMA training routine that balances skill development, strength training, conditioning, rest, and strategy—with smart integration using our MMA Fighting Mobile App to keep everything on track.

🧠 Why You Need a Proper MMA Training Plan

Many aspiring fighters train hard, but not smart. Random sessions, overtraining, lack of rest, and ignoring key areas like mobility or nutrition can lead to:

Injuries
Plateaus in performance
Burnout
Missed progress in specific skill areas

A well-structured weekly routine ensures consistent growth, improves fight IQ, and builds physical and mental toughness over time.

🗓️ Sample Weekly MMA Training Schedule

This routine is designed for intermediate to advanced fighters training 5–6 days per week. Beginners can adapt by reducing frequency and intensity.

🔵 Monday – Striking + Strength Training (Upper Body)

Morning: Striking Technique & Drills (90 mins)

Warm-up + Shadowboxing
Pad work (focus mitts, Thai pads)
Technical combos (boxing, kickboxing, Muay Thai)
Defense drills & movement
Controlled sparring (optional)

Evening: Strength Training – Upper Body (60 mins)

Pull-ups, push presses, bench press
Kettlebell rows, dips, medicine ball throws
Core stability (planks, Russian twists, ab rollouts)

✅ Track your punch/kick volume and sparring rounds in the MMA Fighting App

🟢 Tuesday – Wrestling + Cardio Conditioning

Morning: Wrestling & Takedown Drills (90 mins)

Takedown entries (double/single leg)
Chain wrestling sequences
Takedown defense (sprawls, whizzers)
Live wrestling rounds
Clinch work against the cage

Evening: HIIT Conditioning (45 mins)

6x 5-minute fight-simulation rounds
Mix of battle ropes, assault bike, sprawls, jump rope, burpees
1-minute rest between rounds

✅ Use the app to log heart rate zones and rest periods

🔴 Wednesday – Brazilian Jiu-Jitsu (BJJ) + Recovery

Morning: No-Gi BJJ Training (90 mins)

Warm-up + hip escapes, shrimping
Guard passing, sweeps, submissions
Rolling (live grappling)

Evening: Active Recovery + Mobility (30–45 mins)

Foam rolling, stretching
Yoga for fighters
Breathing exercises

✅ Mark as a recovery-focused day in the app; use flexibility tracking

🟡 Thursday – MMA Sparring + Strength Training (Lower Body)

Morning: Full MMA Sparring & Transitions (90 mins)

Wall work (striking + takedowns)
Transition drills (striking to grappling)
Live rounds (3–5 rounds of full MMA sparring)
Strategy + corner simulation

Evening: Strength Training – Lower Body (60 mins)

Squats, deadlifts, hip thrusts
Sled pushes, box jumps
Hamstring curls, calf raises
Core: hanging leg raises, weighted sit-ups

✅ Log sparring performance, takedown attempts, and cardio output

🟣 Friday – BJJ or Striking (Focus Area Day)

Choose your weaker area—striking, BJJ, or wrestling—and double down on improvement.

Focus Session (90 mins)

Position-specific drills (e.g., escaping mount)
Technical pad rounds or submission chains
One-on-one with a coach (if possible)

✅ Set goals inside the app (e.g., improve triangle choke entries, jab setups)

⚪ Saturday – Endurance Circuit + Open Mat/Sparring

Morning: MMA Conditioning Circuit (45–60 mins)

Rowing, hill sprints, sled pulls
Plyometric combos
Fight circuit (6 rounds nonstop: shadowboxing, sprawls, kicks, push-ups, BJJ drills)

Optional: Open Mat or Technical Sparring (Light)

Flow sparring
Light drilling with partners
Focus on movement and timing

✅ App Challenge Feature: Join weekend circuit competitions with others in the community

🟤 Sunday – Rest & Recovery

No formal training.
Focus on:

Resting the nervous system
Meal prep and hydration
Watching fight footage (for strategy)
Light walking or swimming

✅ Log body weight, resting HR, and journal mindset in the MMA app

💪 Strength & Conditioning for MMA: Why It Matters

Some fighters neglect strength training out of fear it will “make them slow.” In reality, proper S&C:

Prevents injuries
Increases explosive power
Builds endurance
Enhances recovery

Split your strength work:

Upper body (push/pull balance)
Lower body (hip/leg drive for takedowns and kicks)
Core (MMA-specific rotational strength)

Include functional training: sandbags, battle ropes, sled pushes, kettlebells, resistance bands.

🧘 Don’t Skip Recovery

Overtraining kills progress. Smart fighters recover just as hard as they train.
Add these to your routine:

Foam rolling + lacrosse ball therapy
Contrast showers or ice baths
Deep sleep (7–9 hours)
Stretching, yoga, and massage
Mindfulness or breathwork

Our MMA App includes reminders for rest days and optional recovery sessions.

📲 Using the MMA Fighting Mobile App to Track Everything

Our app is designed to be your all-in-one MMA training companion. Here’s how to use it:

✅ Daily Training Logs

Track:

Rounds, techniques, sparring sessions
Punch/kick volume
Cardio performance
Weight and hydration

✅ Custom Training Plan Builder

Choose your fight date, focus areas (e.g., wrestling, cardio), and level. The app builds a weekly plan for you.

✅ Progress Dashboard

Visualize improvements in:

Endurance
Speed
Submissions completed
Recovery stats

✅ Community Challenges

Join weekly challenges—”50 kicks per day”, “3 days of BJJ”—and compete with other fighters around the world.

👊 Final Thoughts: Train Like a Professional, Even Before You Go Pro

A great MMA fighter isn’t built on talent alone. It takes planning, discipline, and smart training to reach your full potential. This weekly routine, when followed consistently and tracked through the MMA Fighting App, will help you:

Improve your technical skill
Increase physical performance
Avoid overtraining
Stay accountable

No matter where you are in your fight journey—amateur or professional—building a structured training routine is what separates hobbyists from serious athletes.

📱 Download the MMA Fighting Mobile App Today

Create your weekly plan, join a global community of fighters, and start tracking your performance like a pro.

Train smart. Fight hard. Level up.