MMA – 6 Week Training Program .pdf · [2023]

  • 6 week mma training program pdf – scroll to the bottom to download the pdf version of the program

The hardest part about getting started – is well, getting started.

I guess it’s a good idea to procrastinate a little bit about starting MMA, it can be quite hardgoing, especially if you go to a gym that just throws you in the deep end.

You can get a good base of fitness and technique by doing some training at home first. Don’t get me wrong, you can’t get ‘fight-ready’ or any good at MMA without a training partner, but you can get fit and learn some basic techniques, which will make you feel less of a duck out of proverbial water when it comes to your first class.

Build a base of fitness

At all levels, fights are won and lost according to a fighter’s fitness levels. You can’t be decent at MMA without a decent level of fitness.

Sumo squats are included to help with hip mobility.

According to the SAID principle – Specific Adaptations to Imposed Demands, you should do MMA exercises, to get fit for MMA…

freestanding Punch bag

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Beginner MMA Circuit

Warm up – foam roller, hip mobility drills

Press ups

Sumo Squats

Jab, Cross, Hook, Cross (With 1kg weights if you have them)

Sit Throughs

Chest to Chest Sweep


Single Leg Glute Bridges


Russian Deadlift (single leg)

Front Kicks

Side Kicks


MMA Home Circuit 
Exercise Time/Reps Notes 
Press Ups 20 reps  
Sumo Squats 20 reps  
Boxing, Jab, Cross, Hook, Cross Complete the combination 10 times Use 1kg hand-weights if available 
Sit Throughs 10 reps each side Wrestling technique 
Chest to Chest Sweep 10 reps each side Jiu Jitsu Guard technique 
Triangles 10 reps each side Jiu Jitsu Guard technique  
Single Leg Glute Bridges 10 reps on each side Helps build explosive hip-escapes in Jiu Jitsu 
Sprawls 5 each side Stand with left leg forwards and compete 5 reps, then do the same with right leg forwards 
Single Leg Deadlift 5 each side Use a kettlebell if available 
Front Kicks 10 each leg  
Side Kicks 10 each leg  
Lunges 10 each leg  

I made a bit of a video here to explain the techniques in the circuit:

Here’s a video I made earlier:

In the video above, exercises in order are:

  1. Sit Throughs
  2. Chest to Chest Sweeps
  3. Triangles
  4. Stand Up Technique

Please note that – although these techniques may look a bit rubbish when they’re done solo like this, they are quite effective.

For example, here is a sit-through done whilst rolling/sparring:

sit through bjj

and if you go to 25 seconds into this video, you should see me execute a lovely – chest to chest sweep:

Basic MMA Techniques

Drill these techniques, watch videos on them, practice them if you get chance.

It will give you a head-start if you become familiar with the following techniques:

Brazilian Jiu Jitsu

Mount & Mount Escape

Side Control & Side Control Escape

Guard Basics

Submissions –

Guillotine choke from guard

Guillotine choke from standing (and escapes)

Arm triangle and escapes


Double Leg

Single Leg


Double Underhooks

Single Leg counter



Bas Rutten Workouts


Thai Clinch

Training With Some Basic Equipment

If you have the funds and the space at home, I would invest in:

  • Punch Bag
  • Chin Up Bar

Download the pdf here:

If you were looking for a more specific strength & Conditioning program for MMA or boxing, please check out my other blog posts:

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Need a Punch bag? Click the image below to see the METIS range

freestanding Punch bag

Looking for a freestanding punch bag, hanging punch bag or a bag with a swinging arm?

Take a look at the METIS Range of professional quality punch bags here

About Drew

MMA, Fitness & Marketing enthusiast from North Wales, UK. A Stoic Hippy with no hair. Not to boast but - 1st Class Degree in Sports Science from Loughborough, MSc in Nutrition from the University of Liverpool. 20 years experience of weight & fitness training.
This entry was posted in bjj, boxing, Fitness, MMA and tagged , , , . Bookmark the permalink.

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