{"id":11778,"date":"2020-10-06T19:13:31","date_gmt":"2020-10-06T19:13:31","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=11778"},"modified":"2025-03-12T08:13:09","modified_gmt":"2025-03-12T08:13:09","slug":"mma-6-week-training-program","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2020\/10\/06\/mma-6-week-training-program\/","title":{"rendered":"MMA &#8211; 6 Week Training Program .pdf \u00b7 [2025]"},"content":{"rendered":"\n<ul class=\"wp-block-list\">\n<li>6 week mma training program pdf &#8211; scroll to the bottom to download the pdf version of the program<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">The hardest part about getting started &#8211; is well, getting started.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I guess it&#8217;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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can get a good base of fitness and technique by doing some training at home first. Don&#8217;t get me wrong, you can&#8217;t get &#8216;fight-ready&#8217; 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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"build-a-base-of-fitness\"><strong>Build a base of fitness<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">At all levels, fights are won and lost according to a fighter&#8217;s fitness levels. You can&#8217;t be decent at MMA without a decent level of fitness. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sumo squats are included to help with hip mobility.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">According to the <a href=\"https:\/\/coachsci.sdsu.edu\/csa\/vol21\/sale.htm\">SAID principle<\/a> &#8211; Specific Adaptations to Imposed Demands, you should do MMA exercises, to get fit for MMA&#8230;<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/www.networldsports.com\/boxing\/metis-6ft-freestanding-punch-bag.html\" rel=\"nofollow\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1416\" height=\"840\" data-attachment-id=\"12936\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/freestandingpunchbags\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?fit=1416%2C840&amp;ssl=1\" data-orig-size=\"1416,840\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"freestandingpunchbags\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;freestanding punch bag&lt;\/p&gt;\n\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?fit=1024%2C607&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=1416%2C840&#038;ssl=1\" alt=\"freestanding Punch bag\" class=\"wp-image-12936\" \/><\/a><\/figure>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Looking for a freestanding punch bag, hanging punch bag or a bag with a swinging arm? <\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Take a look at the METIS Range of professional quality <a href=\"https:\/\/www.networldsports.com\/boxing\/metis-6ft-freestanding-punch-bag.html\" rel=\"nofollow\">punch bags here<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"beginner-mma-circuit\">Beginner MMA <strong>Circuit<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Warm up &#8211; foam roller, hip mobility drills<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/OOWk2Jggn8M?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=62&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Press ups<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sumo Squats<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jab, Cross, Hook, Cross (With 1kg weights if you have them)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sit Throughs<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chest to Chest Sweep<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Triangles<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Single Leg Glute Bridges<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sprawls<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Russian Deadlift (single leg)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Front Kicks<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Side Kicks<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lunges<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-background\" style=\"background-color:#f3f4f5\"><tbody><tr><td><strong>MMA Home Circuit<\/strong>&nbsp;<\/td><\/tr><tr><td><strong>Exercise<\/strong>&nbsp;<\/td><td><strong>Time\/<\/strong><strong>Reps<\/strong>&nbsp;<\/td><td><strong>Notes<\/strong>&nbsp;<\/td><\/tr><tr><td>Press Ups&nbsp;<\/td><td>20&nbsp;reps&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Sumo Squats&nbsp;<\/td><td>20&nbsp;reps&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Boxing,&nbsp;Jab, Cross,&nbsp;Hook, Cross&nbsp;<\/td><td>Complete&nbsp;the&nbsp;combination&nbsp;10&nbsp;times&nbsp;<\/td><td>Use&nbsp;1kg hand-weights&nbsp;if&nbsp;available&nbsp;<\/td><\/tr><tr><td>Sit&nbsp;Throughs&nbsp;<\/td><td>10&nbsp;reps&nbsp;each&nbsp;side&nbsp;<\/td><td>Wrestling&nbsp;technique&nbsp;<\/td><\/tr><tr><td>Chest&nbsp;to&nbsp;Chest&nbsp;Sweep&nbsp;<\/td><td>10&nbsp;reps&nbsp;each&nbsp;side&nbsp;<\/td><td>Jiu&nbsp;Jitsu&nbsp;Guard&nbsp;technique&nbsp;<\/td><\/tr><tr><td>Triangles&nbsp;<\/td><td>10&nbsp;reps&nbsp;each&nbsp;side&nbsp;<\/td><td>Jiu&nbsp;Jitsu&nbsp;Guard&nbsp;technique&nbsp;&nbsp;<\/td><\/tr><tr><td>Single Leg&nbsp;Glute&nbsp;Bridges&nbsp;<\/td><td>10&nbsp;reps&nbsp;on&nbsp;each&nbsp;side&nbsp;<\/td><td>Helps&nbsp;build&nbsp;explosive&nbsp;hip-escapes in&nbsp;Jiu&nbsp;Jitsu&nbsp;<\/td><\/tr><tr><td>Sprawls&nbsp;<\/td><td>5&nbsp;each&nbsp;side&nbsp;<\/td><td>Stand&nbsp;with&nbsp;left&nbsp;leg forwards&nbsp;and&nbsp;compete&nbsp;5&nbsp;reps,&nbsp;then&nbsp;do&nbsp;the&nbsp;same&nbsp;with&nbsp;right leg forwards&nbsp;<\/td><\/tr><tr><td>Single Leg&nbsp;Deadlift&nbsp;<\/td><td>5&nbsp;each&nbsp;side&nbsp;<\/td><td>Use&nbsp;a&nbsp;kettlebell&nbsp;if&nbsp;available&nbsp;<\/td><\/tr><tr><td>Front Kicks&nbsp;<\/td><td>10&nbsp;each&nbsp;leg&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Side Kicks&nbsp;<\/td><td>10&nbsp;each&nbsp;leg&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Lunges&nbsp;<\/td><td>10&nbsp;each&nbsp;leg&nbsp;<\/td><td>&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">I made a bit of a video here to explain the techniques in the circuit:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/evKDQPq0M7g?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Here&#8217;s a video I made earlier:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/CrqHVq2t0fk?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">In the video above, exercises in order are:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Sit Throughs<\/li>\n\n\n\n<li>Chest to Chest Sweeps<\/li>\n\n\n\n<li>Triangles<\/li>\n\n\n\n<li>Stand Up Technique<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Please note that &#8211; although these techniques may look a bit rubbish when they&#8217;re done solo like this, they are quite effective. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For example, here is a sit-through done whilst rolling\/sparring:<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"140\" height=\"250\" data-attachment-id=\"9699\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2018\/12\/20\/bjj-for-mma\/sitthrough\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/12\/Sitthrough.gif?fit=140%2C250&amp;ssl=1\" data-orig-size=\"140,250\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Sitthrough\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/12\/Sitthrough.gif?fit=140%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/12\/Sitthrough.gif?resize=140%2C250&#038;ssl=1\" alt=\"sit through bjj\" class=\"wp-image-9699\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">and if you go to 25 seconds into this video, you should see me execute a lovely &#8211; chest to chest sweep:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/M9u3nFcoujM?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=24&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h1 class=\"wp-block-heading\" id=\"basic-mma-techniques\">Basic MMA Techniques<\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">Drill these techniques, watch videos on them, practice them if you get chance.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It will give you a head-start if you become familiar with the following techniques:<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"brazilian-jiu-jitsu\"><strong>Brazilian Jiu Jitsu<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Mount &amp; Mount Escape<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Side Control &amp; Side Control Escape<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Guard Basics<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/_uZLoswJiB4?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Submissions &#8211; <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><br>Guillotine choke from guard<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Guillotine choke from standing (and escapes)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Arm triangle and escapes<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/9qGz0slFD_0?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=53&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"wrestling\"><strong>Wrestling<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Double Leg<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Single Leg<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Over\/Under<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Double Underhooks<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Single Leg counter<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sprawl<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/KnICbiC9744?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"striking\"><strong>Striking<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Bas Rutten Workouts<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/TW2LIv88UKM?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Other <\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"thai-clinch\">Thai Clinch<\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/uXfpyd7nn1A?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=59&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"training-with-some-basic-equipment\">Training With Some Basic Equipment<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">If you have the funds and the space at home, I would invest in:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Punch Bag<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Chin Up Bar<\/li>\n<\/ul>\n\n\n\n\n\n<p class=\"has-large-font-size wp-block-paragraph\"><strong>Download the pdf here:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-2c10083e-ec4b-47c4-9d06-06726ee6954e\" href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/10\/mma6weekprog.pdf\">mma6weekprog<\/a><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/10\/mma6weekprog.pdf\" class=\"wp-block-file__button wp-element-button\" download aria-describedby=\"wp-block-file--media-2c10083e-ec4b-47c4-9d06-06726ee6954e\">Download<\/a><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">If you were looking for a more specific strength &amp; Conditioning program for MMA or boxing, please check out my other blog posts:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/blackbeltwhitehat.com\/2016\/04\/12\/strength-conditioning-for-boxing\/\">Boxing Strength &amp; Conditioning Program<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/blackbeltwhitehat.com\/2019\/08\/23\/mma-strength-conditioning-program-pdf\/\">MMA Strength &amp; Conditioning Progam<\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Like free (and ad-free) Fitness &amp; Nutrition content?<br>Please consider donating via Patreon:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><a href=\"https:\/\/www.patreon.com\/Nicemma\" rel=\"nofollow\">https:\/\/www.patreon.com\/Nicemma<\/a><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Need a Punch bag?  Click the image below to see the METIS range<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/red-down-arrow.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"425\" height=\"328\" data-attachment-id=\"12978\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/welcome-to-my-mad-blog\/red-down-arrow\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/red-down-arrow.png?fit=425%2C328&amp;ssl=1\" data-orig-size=\"425,328\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"red-down-arrow\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/red-down-arrow.png?fit=425%2C328&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/red-down-arrow.png?resize=425%2C328&#038;ssl=1\" alt=\"\" class=\"wp-image-12978\" \/><\/a><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/www.networldsports.com\/boxing\/metis-6ft-freestanding-punch-bag.html\" rel=\"nofollow\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1416\" height=\"840\" data-attachment-id=\"12936\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/freestandingpunchbags\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?fit=1416%2C840&amp;ssl=1\" data-orig-size=\"1416,840\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"freestandingpunchbags\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;freestanding punch bag&lt;\/p&gt;\n\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?fit=1024%2C607&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=1416%2C840&#038;ssl=1\" alt=\"freestanding Punch bag\" class=\"wp-image-12936\" \/><\/a><\/figure>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Looking for a freestanding punch bag, hanging punch bag or a bag with a swinging arm? <\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Take a look at the METIS Range of professional quality <a href=\"https:\/\/www.networldsports.com\/boxing\/metis-6ft-freestanding-punch-bag.html\" rel=\"nofollow\">punch bags here<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n","protected":false},"excerpt":{"rendered":"<p>The hardest part about getting started &#8211; is well, getting started. I guess it&#8217;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 [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[8219,7716,5189,12504],"tags":[784152946,1145737,34941026,23199],"class_list":["post-11778","post","type-post","status-publish","format-standard","hentry","category-bjj","category-boxing","category-fitness","category-mma","tag-fitness","tag-home-fitness","tag-mma-2","tag-ufc"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>MMA - 6 Week Training Program .pdf \u00b7 [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2020\/10\/06\/mma-6-week-training-program\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"MMA - 6 Week Training Program .pdf \u00b7 [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"The hardest part about getting started &#8211; is well, getting started. I guess it&#8217;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 [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/2020\/10\/06\/mma-6-week-training-program\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-10-06T19:13:31+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-03-12T08:13:09+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?w=1024\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"MMA - 6 Week Training Program .pdf \u00b7 [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/2020\/10\/06\/mma-6-week-training-program\/","og_locale":"en_GB","og_type":"article","og_title":"MMA - 6 Week Training Program .pdf \u00b7 [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"The hardest part about getting started &#8211; is well, getting started. 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Conditioning Infographic","author":"Dave","date":"October 25, 2017","format":false,"excerpt":"Bit of a work in progress...see our MMA strength and conditioning program and pdf here I would also recommend doing a lot of single leg work, such as Bulgarian Split Squats, single leg plyometrics (be mindful of injuries with plyometrics) and single leg squats, in addition to traditional squats and\/or\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"mma infographic","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":16015,"url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/08\/14\/plyometrics-for-mma-program-2025-pdf\/","url_meta":{"origin":11778,"position":1},"title":"Plyometrics Exercises for MMA [2025] .pdf","author":"Dave","date":"August 14, 2025","format":false,"excerpt":"Plyometrics are explosive, jump-based movements. They use the stretch-shortening cycle to boost power. This is perfect for MMA\u2019s fast strikes and takedowns (source). *Exercise at Your Own Risk - Plyometrics require a relatively high risk of injury - always warm up and ensure proper technique* PDF - is near the\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bjj\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":10965,"url":"https:\/\/blackbeltwhitehat.com\/en\/2019\/08\/23\/mma-strength-conditioning-program-pdf\/","url_meta":{"origin":11778,"position":2},"title":"MMA Strength &amp; Conditioning Program \u00b7 pdf \u00b7  [2026]","author":"Dave","date":"August 23, 2019","format":false,"excerpt":"MMA is one of the world's most demanding sports. Technique is paramount, but so is fitness - and of course mental resilience and physical toughness. You definitely don't want to gas out and get tired in a fight if you can help it! Whether you are a pro MMA fighter\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":15455,"url":"https:\/\/blackbeltwhitehat.com\/en\/2024\/09\/12\/mma-conjugate-method-program-pdf-2024\/","url_meta":{"origin":11778,"position":3},"title":"MMA \u00a0Conjugate Method Program .pdf [2025]","author":"Dave","date":"September 12, 2024","format":false,"excerpt":"The MMA Conjugate Method seems complicated, but remember it consists of 3 main components: Dynamic exercises Max effort lifts Accessory lifts This is great for MMA, because you are stressing, and therefore forcing adaptation that builds power, as well as strength. Rather than a periodised conditioning program, you are able\u2026","rel":"","context":"In \"Fitness\"","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/tag\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/ktmefFbfbUU\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":15840,"url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/03\/31\/mma-fitness-test\/","url_meta":{"origin":11778,"position":4},"title":"MMA Fitness Test","author":"Dave","date":"March 31, 2025","format":false,"excerpt":"If you want to train MMA and you're too old & injured to compete, or if you're a sensible person who doesn't like getting punched in the nose, then an MMA fitness competition\/test will give you something to train for. Here's the first one - 20 x stand up technique\u2026","rel":"","context":"In \"bjj\"","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/tag\/bjj\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":13298,"url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/05\/26\/is-mma-dangerous-mma-faqs-answered\/","url_meta":{"origin":11778,"position":5},"title":"Is MMA Dangerous? (MMA FAQs Answered)","author":"Dave","date":"May 26, 2022","format":false,"excerpt":"Article by Drew Griffiths (BSc, MSc) Like all contact sports, MMA comes with a relatively high risk of injury. It's unlikely that you'll compete in MMA for a year for example, without sustaining some type of injury in training or a fight. There is some research to suggest that MMA\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bjj\/"},"img":{"alt_text":"SEO and MMA blog founder Drew Griffiths","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2012\/11\/drewmma1.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/11778","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=11778"}],"version-history":[{"count":25,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/11778\/revisions"}],"predecessor-version":[{"id":15812,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/11778\/revisions\/15812"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=11778"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=11778"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=11778"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}