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MMA: The Ultimate Guide to Traveling and Exploring the World of Mixed Martial Arts

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Introduction

Unlock your potential with the ultimate 12-week mma training program, beginner’s guide: where to start watching mma – expert tips for mma fans, starting your mma journey: a comprehensive guide on how to begin, mastering mma training at home: ultimate guide for aspiring fighters.

Mixed Martial Arts (MMA) has gained immense popularity in recent years, captivating audiences around the world. Whether you are an aspiring fighter or a passionate fan, MMA offers a unique blend of athleticism, technique, and strategy. In this ultimate guide, we will delve into the exciting world of MMA, focusing on traveling and exploring the sport globally.

If you have ever wondered what it takes to become an MMA fighter, look no further. This section will provide you with a comprehensive 12-week training program designed to unlock your potential and prepare you for the challenges of MMA. From strength and conditioning exercises to technical drills and sparring sessions, this program covers all aspects of MMA training. *Unlock your potential* with this ultimate program and take your skills to the next level.

For those who are new to the world of MMA, it can be overwhelming to know where to start. That’s why we have put together this beginner’s guide, filled with expert tips to help you navigate the vast landscape of MMA. From understanding the different organizations and weight classes to learning about the top fighters and upcoming events, this guide will ensure you have a solid foundation as a fan. *Start watching MMA* like a pro with these valuable insights.

If you have dreams of stepping into the cage and becoming an MMA fighter, this section is for you. We will walk you through the essential steps to *begin your MMA journey*, from finding a reputable gym to selecting the right training partners. Additionally, we will discuss the importance of developing a well-rounded skill set, including striking, grappling, and conditioning. Get ready to embark on an exciting and challenging adventure in the world of MMA.

Not everyone has access to a fully equipped MMA gym, but that shouldn’t hold you back from pursuing your dreams. This section is dedicated to *aspiring fighters* who want to master MMA training from the comfort of their own homes. We will provide you with a step-by-step guide on setting up a home training space, recommend essential equipment, and outline effective training routines that can be done without a partner. Don’t let limitations stop you from reaching your full potential in MMA.

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5 MMA Holiday Destinations You Need To Visit

Everyone loves to go on holiday, so why not turn your next vacation into an MMA holiday.

The thing I love most about martial arts is travelling and experiencing different cultures while training martial arts. A growing number of gyms around the world are offering martial arts vacations, combining travel with elite training.

I have put together a list of my favourite locations for you to take your next MMA Vacation.

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Thailand is the number one destination for martial arts holidays in the world. Thousands of professional & amateur fighters travel to Thailand every month to train Muay Thai, the national sport of Thailand.

From the hustle of Bangkok to the mountains & jungles of  Pai , Thailand is the perfect Martial arts holiday. Thailands world-class training facilities and endless beaches coupled with a monthly living cost of well under $1000 makes it the ideal MMA holiday.

Bali is an Indonesian island known for its sunny weather, beaches and surfing. Its low cost of living has seen it become a hot-spot for digital nomads in recent years.

Bali MMA in Kuta offers a range of classes and a great training atmosphere for martial artists. The low cost of living combined with the laid back vibe make Bali the perfect destination for your next MMA holiday.

The pacific highway is the ultimate martial arts road trip. The golden state is a martial arts hot-spot home to many of the worlds best MMA schools stretched along the coast. Start in San Fransico, drive through San Diego then head down to LA.

There’s plenty of gyms to explore from the AOJ in LA to Team Alpha Male in Sacramento. Make sure you budget well as a California road trip can be expensive, and mat fees can exceed $75.

Japan is the home of the traditional martial artist. With its roots traced back to the samurai warriors, martial arts is deeply rooted in Japanese society. In terms of modern MMA, Japan was the home of Pride FC, and BJJ’s origin was deeply rooted in Japanise Jiu-Jitsu.

Although Japan is not a frequent destination for MMA holidays, there are plenty of gyms to visit. From more traditional jiu-jitsu & judo to kickboxing gyms. The combination of Japanese culture and traditional martial arts make Japan an excellent option for your next MMA vacation.

If you want to train BJJ abroad, then Brazil is your number one option. In Brazil, there are lots of camps explicitly aimed for tourists. There is often a stigma surrounding foreigners training in Brazil, but from my experience, I have always felt welcome at every gym I have trained in.

For Jiu-jitsu purists, to train where the sport originated in Brazil is an unforgettable experience

Whats The Best MMA Holiday Vacation?

If you love travel and martial arts, then you should consider a MMA holiday for your next trip away. There’s something special about exploring a martial art in its birthplace.

Its good practice to book ahead when travelling and remember to be a good training partner.

The beauty of MMA holidays is that you get to train martial arts whilst immersing yourself in a different culture.

Gareth Davies

MMA Training for Beginners: Your Guide to Getting Started

• September 21, 2023

Are you looking at getting into MMA? If so, you probably have many questions about MMA training. How can you get started, what steps should you be taking, and what can you do at home? Thankfully I have the answer to all your questions right here.

I’ll look at what you need to consider before entering the world of MMA and what the training will be like for beginners. By the time you get to the end, you’ll have a clear idea of what your next steps should be. Let’s go!

Table of Contents

Understanding MMA

Should you start by learning a specific martial art, what to expect from an mma gym, 1. research and reviews, 2. instructors, 3. skill level and goals, mma training at home, gear and equipment, how do i get into mma with no experience, can i teach myself mma, how can i start mma training at home, is it too old to learn mma, how many years does it take to master mma, final thoughts.

Before getting started with MMA fighting training it’s important to know exactly what you’re getting yourself into. As with any combat sport, you need to be fully dedicated to it and be comfortable with the fact that you are going to get hurt.

That being said, MMA is not as brutal as many people think. There are plenty of rules in place to protect fighters and if you do get knocked out, then it’s over quickly rather than the repeated concussive blows you’ll get from boxing. While there is no doubt it’s an incredibly tough sport, deaths are extremely rare , and none have ever happened in the UFC.

While the term stands for mixed martial arts, the sport boils down to two disciplines, which are striking and grappling. You need to practice both if you want to be successful and many will focus on specific training in these categories (such as Brazilian Jiu-Jitsu for grappling or kickboxing for striking) to become a well-rounded fighter.

You also need to understand you’ll need an intense commitment to fitness and conditioning. You need to be supremely fit to achieve your goals in MMA and understand that you’ll constantly need to manage your weight to stay in the best possible shape.

Finally, before looking at how to learn MMA , you’ll want to determine your goals. Training for fun or training to become a world champion requires very different approaches. It’s important to go into your training knowing what you want to get out of it.

One of the questions that I commonly hear is whether it’s better to start off with general MMA training or focus on a specific marital art before transitioning to MMA. The answer can depend on a lot of different factors and there is no definite right path.

I’d say it doesn’t really matter as you’ll need to become an expert at both grappling and striking anyway. Learning both at the same time is tough but there are an increasing number of gyms that now offer general MMA training.

However, most gyms will also offer classes in specific martial arts. It’s important to isolate your training and work on specific techniques rather than just doing general sparring. Everyone learns a different way, but the clue is in the title of “mixed”.

There are a vast number of fighters who started off as Brazilian Jiu-Jitsu experts before working on striking, and the likes of Francis Ngannou trained as a boxer before his MMA calling. In short, it doesn’t really matter.

I’d say the answer will depend on what is local to you. Is there a fantastic BJJ school near you but a badly rated MMA gym? In this example, I’d recommend taking BJJ classes first. As long as you’re learning valuable MMA skills, you’re on the right path.

While you can train at home to a certain extent, you’ll need to find a gym when looking at how to start MMA. These are places where you’ll learn the basics and start on the long road to having competitive fights. But what can you expect from an MMA gym and what if you’re a complete novice?

It’s likely that in your first foray into an MMA gym you’ll be given some form of orientation or introductory session. Here you’ll be given a tour of the facility and be told about the etiquette of the gym and any rules they have. You’ll also meet a coach or staff member where you can talk about your goals and expectations.

Many MMA gyms will offer you trial MMA beginner classes or a discount trial period where you can sample the world of MMA and see if it is right for you. There you’ll get an insight into the training requirements and the steps you need to take.

At the start, it is unlikely that you’ll do much intense physical contact at all. Instead, you’ll be taught basic techniques and your skills and fitness will be assessed until you move to the next level. MMA gyms are usually supportive environments and you’ll be encouraged on each step of your journey. As you progress, you’ll then move on to more competitive sparring which will be closer to real fight scenarios.

When you get to the right level, it’s only then that you’ll start to think about competing. Depending on where you live, there are likely to be several amateur MMA events local to you. Your coaches will guide you in the right direction and if you’re good enough, this will set you on the path to becoming a professional MMA fighter.

Finding the Right Gym

So now we know what to expect from an MMA gym, how do you find the best MMA gym for you? Let’s look at the key things you need to consider.

A simple Google search will most likely give you a list of the MMA gyms in your local area. Once you’ve got this list, you can start to work through it and narrow down your options.

The easiest way to start doing this is by checking out their reviews. While some negative reviews are to be expected, it’s a big red flag if a gym has a majority of bad reviews. Once you narrow down your choices this way, you can start looking at the gyms in a little more detail.

Another good idea is to ask for recommendations. If you know anyone who has gone through MMA training, you can ask them about their experience. While reviews are the easiest way to quickly filter through gyms, there is plenty more to consider.

It’s a good idea to look into who the instructors are before choosing your place for MMA training. Most MMA gyms will have a website where they’ll showcase the credentials of their instructors and list their achievements.

Of course, you need to be realistic here. Unless you’re in one of the world’s best MMA gyms , it’s unlikely that they’ll have instructors who have coached world champions to glory. However, you will want to look for instructors who have plenty of experience and have achieved a high level in at least one martial art, such as being a black belt in karate, for example.

It’s partly for this reason that having a tour of the MMA gym or taking part in trial classes can be a great idea as it will give you a feel for the instructors and the environment. Then you can decide whether or not MMA training is right for you.

When choosing an MMA gym, it’s also vital to assess your skill level and goals. Many people do MMA training for fun without any real ambition to fight in amateur competitions, let alone get to the top. If that sounds like you, then the quality of the coaches is less of a big deal and the greater focus should be on finding a supportive environment.

However, if you’re already a black belt in a martial art and want to become an MMA champion, for example, finding the right pathway is more important. Here you may wish to look further afield to find a highly reputable gym that can help you on your journey.

Each MMA gym is going to have a variety of MMA lessons where you can learn the basics of MMA. Not only will they teach general MMA work, but they are likely to have specialty classes where you can become more proficient in certain martial arts such as BJJ, Muay Thai, and kickboxing.

It’s important to look at their schedules, analyze what you need, and see how it fits in with your life. Many gyms will have classes in the evenings and weekends to help fit around the typical working week, but you should check this out before signing up.

Along with the classes, you’ll also need to consider the cost of training. Many local gyms will be much more affordable than those with a national reputation. While the quality of the coaching is important, it’s good to remember that you can always upgrade to a higher-level gym as you progress.

You can’t become an MMA star by just training at home but there are plenty of things you can do to advance your skills and get yourself in shape. Here’s what you need to consider when starting MMA training at home.

Safe Space – The first thing you’ll want to do is create a safe space for practice. Especially if you are training with a friend or an MMA dummy, you’ll want to have floor mats to prevent any falls onto hard surfaces. With interlocking foam mats, you can quickly transform any space into a good workout area.

Getting Fit – While learning many of the techniques at home can be difficult, one thing you can easily work on is your fitness. MMA requires an extreme level of fitness, and you’ll want to work on this by doing high-intensity exercises such as running, cycling, and rowing. 

Technique Drills for Striking – There are many boxing workouts that you can do at home to improve your striking ability. Whether shadowboxing or using a heavy bag, you can work on your punching technique and power before translating those skills into the cage.

Technique Drills for Grappling – Likewise, you can practice grappling training at home as well. The best way to do it with a partner is to practice technique but if that’s not possible, you can always use a grappling dummy.

Flexibility and Recovery – While technique is important, you’ll also want to focus on your flexibility and recovery. Practicing yoga is a great way to remain supple while fighting to prevent injuries but also to be more mobile in the cage.

Online Resources – For those looking to learn at home, there are plenty of resources that can help. Not only is there a wide range of helpful videos on YouTube, but some gyms even offer online classes to enhance your home learning.

When getting into MMA you’ll need a few pieces of equipment that goes beyond that you’ll see in the octagon. Here’s what you should be getting:

Boxing Gloves – “But this is MMA” I hear you ask. While that’s true, boxing gloves are bigger and provide more protection to your hands. Due to this, they are the better option when you are working on a heavy bag.

MMA Gloves – It’s probably best to get yourself two pairs of MMA gloves. A larger pair which is good for general striking practice with added protection, and a smaller pair for grappling to get a true feel for competition gloves.

Shin Guards – While you won’t see shin guards in the UFC, they are required for a lot of amateur fights. Not only that, but you’ll want to use them in training to protect against leg injuries and allow you to focus on technique.

Head Guard – You don’t want to be coming out of a sparring session with a bloody nose and a cut eyebrow. Head guards are important to prevent cuts. And yes, just cuts. Research has found that headgear offers little protection against concussions.

MMA Shorts – You don’t need to use skin-tight shorts used by many professionals for your training, but you don’t want them to be too loose and they should be above the knee.

Rash Guard – If you’re grappling with nothing on your upper body then you’re going to get abrasions, cuts, and rashes. A t-shirt is suitable for your first training session but for rolling you’ll want to get yourself a proper rash guard.

Mouthguard – A mouthguard is a non-negotiable in MMA. It will protect your teeth and mouth during sparring and is easy to customize to fit your mouth.

Groin Guard – Yes, low blows are illegal, but they happen. For men, a groin guard is required which can be just a simple cup.

MMA Training for Beginners – FAQs

The answer here is simple as all you need to do is join an MMA gym. Almost all gyms will happily teach anyone, even those with no experience. They will guide you on the path to improve before you are eventually good enough to compete, if that’s what you wish to do.

The other way to get into MMA is to pick a specialty. For example, if there is a boxing gym near you then you can get to a high level in that skill before moving to an MMA gym to work on your grappling skills.

Not really. There are many things you can do at home in terms of working on your technique and fitness but to train in MMA, you need a coach and training partners. While you may be able to learn the theory behind a move, you can’t master it without putting it into practice.

If you can’t afford classes or live too far away from a gym, online resources can get you to a good starting point. When your situation changes and you can attend a gym, you can quickly pick up what you’re being taught.

For those who want to start training at home, you should buy both an MMA dummy and a freestanding punching bag. These are the tools you need to practice your skills and learn how to get in the right positions. Aside from this, getting to a high level of fitness and improving your flexibility are also great ways to start training.

It depends on what your goal is. If you’re in your mid-30s with no prior martial arts experience and dream of being a world champion, it’s almost certainly going to be too late. However, if your goal is to have fun and take on the challenge of MMA sparring and perhaps a few amateur fights, you’re never too old. Most MMA gyms will happily take on all ages and abilities.

Many factors go into this such as age and natural talent, but I’d say at least five. This can change if you are highly proficient in a martial art. For example, if you’re a black belt in karate then you’ll find the transition to MMA much easier. While mastery can take five years, you can get to a good level if you’re talented enough after around two.

There are many great reasons to learn MMA. Whether you are looking to be equipped with self-defense skills or dream of being a world champion, everyone must start somewhere. While you can teach yourself some skills at home, your first step should be heading to an MMA gym.

You’ll almost certainly find a welcoming environment and you won’t be thrown at the deep end straight away. As you get better, you will enjoy your MMA training even more until you reach your goals, whatever they may be.

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MMA Training: A Complete Guide

MMA is undoubtedly one of the fastest growing sports in the world. From being a marginal event back in 1993, the MMA has evolved to be come a global phenomenon with millions of viewers and fans, and even more money for the organisations and fighters. Due to its popularity with the viewers, MMA has become very popular among “common people” who want to be like their idols, which is why they start doing MMA.

This article is for them, but also for those of you who ponder whether you should start MMA or not. We are going to answer all the burning questions and help you to make your decision on starting MMA training – so, keep reading!

What Is MMA?

Mixed martial arts originated as mixed combat sports in Ancient China and Ancient Greece. The Chinese combat sport of Leitai is one of the first mixed combat sports and utilised elements of different kung fu styles, boxing and wrestling.

In Ancient Greece, such an example can be found in the art of pankration, a very specific martial art that combined boxing – which was very popular in Ancient Greece – and wrestling – which probably originated in Mesopotamia or Ancient Egypt.

Pankration was extremely popular (even the most popular sport, according to some historian) in Ancient Greece and there is vague evidence that similar mixed combat sports were practiced in Ancient Japan, Egypt and India.

Although mixed combat sports originated in Antiquity, it wasn’t until the mid-19 th century that these sports resurfaced and started gaining popularity. Despite the 19 th century being a crucial period for the development of modern forms of many individual martial arts and combat sports, many fighters wanted to combine multiple styles and techniques and challenge the traditional systems that were in development in that period.

This resulted in the creation of a large number of mixed combat sports in that period, most of which have either faded away or have been incorporated into other, modern mixed combat styles and sports.

If you are interested if is MMA considered a martial art , or a mixture of different martial arts, take a look at article we wrote.

Despite a large number of historical influences, modern MMA is considered to stem from Brazilian jiujitsu and vale tudo; the latter is yet another full-contact hybrid combat sport that originated in Brazil. Vale tudo events date back from the 1920s.

MMA events continued to develop as decades passed until 1993, when the first official global MMA event – the UFC 1 – was held in Denver, Colorado. This is the official “birth year” of MMA and one of the most important events in the evolution of mixed and hybrid combat sports.

UFC 1 was televised and it was in a review by critic Howard Rosenberg that the term “mixed martial arts” appeared for the first time.

And the rest is history. During less than 30 years, MMA evolved from a marginal television event to a global phenomenon in which large amounts of money are invested. The popularity of MMA continues to increase and the sport has yet to reach its peak.

How far it can go is pretty difficult to tell, but we can safely presume that MMA will continue to grow in the following years as more people get attached to the spectacular fights and events.

Now that we’ve gone trough the general parts, we shall start with the steps you need to take to train like an MMA fighter. 

Here is a link to the complete history and origin of MMA .

How Do I Start Training for MMA?

Before you start training like an MMA fighter, you’ll need to pick your preferred martial art(s). Namely, MMA is a combat sport that utilises a lot of techniques from different martial arts and combat sports, combined into one discipline. Some MMA fighters know more martial arts, some know less, but every one of them know at least a couple. You can be a master in one martial art, but without at least some knowledge in at least another martial art, you won’t make it very far in the MMA. 

Now, before you start your preparations for MMA, you’ll need to pick those martial arts. You might use some you’ve already trained, or just hire coaches and start off from ground zero with each of them. The decision is up to you. What we are going to do for you here is list some of the most popular and most useful martial arts to train while preparing for MMA. These martial arts will boost your skills and will help you win a fight more than some others. They are:

• The Soviet, i.e. Russian art of sambo, similar to judo and kickboxing, with a lot of defensive techniques;
• The Japanese martial art of judo, which is excellent for ground combat;
• Taekwondo, originally from South Korea, which focuses on the legs, with some punching; 
• The Japanese art of karate, similar to Taekwondo when it comes to legwork, but with more punching; 
• Muay Thai, or “Thai boxing”, the martial art predecessor of modern kickboxing;
• Kickboxing, both the original Japanese style, and the modern American one;
• Boxing, one of the oldest martial arts, whose focus is on punching the opponent; 
• Brazilian jiu-jitsu, a martial art/combat sport that is in many ways similar to regular MMA fighting, and;
• Wrestling, which is, according to statistics, the best martial art you can train to become an MMA champion. 

If you have any problems with deciding, take a look at the article we wrote about the best martial arts for MMA based on the number of UFC champions .

Now that we’ve gone over the first step, let us see what else you need. 

How to Choose a Good MMA Gym?

Choosing a good MMA gym largely depends on the country you are in. For a beginner, we have decided to give you a review of a UFC Gym model. It is a very good first step for beginner,

A UFC Gym is actually a franchise model (which means that if you have the money, you can own it) of gyms extended from the UFC. Being a franchise model, every gym is different, depending on the owner. Some are even owned by ex UFC fighters like BJ Penn, Ricardo Lamas, Cub Swanson, Urijah Faber, Frankie Edgar, and Michael Bisping.

UFC Gyms have classical bodybuilding gyms parts included (weights, machines, …), combat sports classes, fitness classes, etc. Why would you want to choose a UFC Gym? Well, UFC is the world’s biggest and best MMA promotor, meaning that their gyms will certainly perpare you for a career in MMA. 

Still, you can choose another type of gym, all depending on your choice of martial art. The good thing with UFC Gyms is that they offer a generalised MMA program, but each gym is different and usually offers something extra, i.e. another martial arts programme, which mean that you can both prepare and learn something new. 

As for the equipment, the main thing about UFC Gyms is that they have absolutely everything. We are talking about specific parts of the gym with weights and machines, just like classic bodybuilding gyms. Then you have areas with all different sorts of tools like sledgehammers, big tires, heavy ropes, bicycles, treadmills.

Everything you could possibly want for your strength and conditioning exercise. Of course, there are also parts of the gym with boxing bags, wrestling mats, even Octagons.

Every little thing you can think of, a UFC Gym will have it. You can train everything you want, be it strength, cardio, putting on some muscle mass, or sharpening your striking and grappling.

On top of that, if you want to incorporate some group classes in your training regime, there are also all sorts of classes, ranging from fitness, boxing, kickboxing, BJJ, MMA, etc. All those classes are coached by ex UFC fighters, Muay Thai world champions, Olympic wrestlers – the best of the best.

Worth noticing is that majority of classes are basic stuff. It is developed for beginners to learn basics and get into the world of martial arts. It’s also a very good place for youth, and women.

If you are maybe not interested in going to combat sports class, there are also excellent conditioning and fitness programs to get you in shape. Some martial arts classes also include sparring. It is a light form of sparring, nothing intense, with a lot of help and instructions from coaches. It is very good for beginners.

Check out our complete review of UFC Gyms .

Also, we made a complete guide on what to look when choosing a MMA class .

What Is the Best Age to Start MMA?

People usually start doing sports at a young(er) age. Children usually do it on their parents’ incentive, while adolescents tend to explore different disciplines themselves.

Scientists and medical professionals always stress out the importance of workout and encourage children to engage in some form of organised sporting activity from an early age.

Although a lot of those children won’t turn professional, the importance of the workout itself is a strong enough reason to start.

But there are a lot of people who start doing sports at a much later age, without having any prior sporting experience. Although we could not get our hands on exact statistical data, we all know someone who started running, working out, playing tennis or basketball in their thirties or forties, just for the fun of it and to stay healthy, of course.

Plus, if you just look it up on Google, you will find a large number of forums and board where people share their experience of commencing with sporting activities, pondering whether they are too old or not.

So, how does this relate to MMA? Well, MMA is pretty physically demanding and although your career might last for a while, sometimes well into your forties, it will be hard for you to make a good professional career if you start off too late.

The best thing you could do for yourself and your prospective career is to start off during your teen years or earlier.

You don’t have to start off with MMA, you can choose one specific martial art or combat sport and then gradually move on to MMA, but the earlier you start with something – the better for your prospective career.

If you still have any questions regarding the age and MMA, be sure to check out our article on the subject .

How Much Does MMA Training Cost?

Money can be a relevant issue in MMA and MMA preparations, especially in MMA gyms, don’t often come cheap. Well, not if you want to become a true professional, that is.

The total cost depends on the gym, the location and the training programme and can range anywhere from $50 do more than $200 a month, meaning that you’ll have to spend at least $1,100 per year to have successful MMA training sessions. 

What Are the Benefits of MMA Training?

Each sport has its specifics and there are a lot of things you can learn in different sports. Training sessions always offer something specific, which is why we are going to show you the basic structure of MMA training sessions, i.e. what the sessions actually focus one. 

But, before we go there, let su see some of the main benefits of MMA training:

• fat loss 
• increase in muscle mass
• power improvement (explosive, maximum, repetitive)
• improving speed and agility
• endurance improvement (aerobic and anaerobic)
• improving flexibility
• improving coordination
• injury prevention
• learning self-defence
• improving self-discipline
• improving mental strength
• increase self-confidence
• stress reduction

Now that we’ve gone through that part, let us see what you will get from MMA training sessions:

• Strength – one of the biggest benefits of MMA training is a significant increase in strength. This is due to the different styles and techniques that are associated with MMA training and require full bodywork;
• Endurance – Strong fitness training is also included in MMA training. By gradually increasing endurance, your heart, lungs, and other body systems will be at much higher levels;
• Balance – with improved strength and endurance comes superior balance and flexibility;
• Fitness – with MMA training, your level of overall fitness will drastically improve. MMA fighters are perhaps the most trained athletes of today;
• Perseverance – we train our students to be persistent and never give up, which significantly reflects on their persistence in everyday life;
• Community – work in a great sports atmosphere and a mutually supportive community, and;
• Feel better overall – after MMA training you will feel satisfaction in other segments of life. Many participants felt drastic improvements not only physically but also psychologically.

As you can see, MMA training builds you from outside as well as inside. You will gain confidence, a lot of it, just make sure to use it the right way, and not to look for a fight around every corner. 

Best MMA Gloves: Elevate Your Performance With The Right Gear

Is MMA Good for Self-Defense?

You might wonder whether MMA training will help you with self-defence, since a lot of people take up combat sports and martial arts because of that; the answer is – yes, it most certainly will. How? Let us see. 

Although it combines a lot of martial arts, MMA doesn’t use the sophisticated teachings of some Oriental martial arts, which are highly focused on self-defence and learning how to defend yourself in a variety of different situations. On the other hand, people who have experience with MMA training sessions state that it’s the best possible discipline for self-defence.

Why? It’s complex, it’s diversified and it teaches you a lot. Certainly, MMA is a regulated sport and the cage fights aren’t completely identical to street fights, i.e. real-life fight you might be a part of in an unavoidable situation, but they teach you a lot. The combination of different styles can be extremely beneficial for your defence.

It is exactly what the critics say is wrong with MMA, but many practitioners say that this diversity is the best thing about MMA’s self-defence techniques. Of course, MMA’s self-defence isn’t your standard self-defence you can see in Oriental martial arts, but is rather an offence-based self-defence style; sometimes, offence is truly the best possible defence.

Here are our complete and detailed breakdowns of MMA usage for self-defense , and how does MMA compare to other martial arts when it comes to self-defense .

What Equipment Do You Need for MMA Training?

Like every other martial art and/or combat sport, MMA requires some specialised attire for both practice and fights. Initially, the UFC was very open about the attire of its fighters. This resulted in fighters wearing attires specific for their favourite or primary martial art. But that changed after a while and although the fighters still have certain liberties, it is only within a predetermined ruleset. 

All fighters must wear approved shorts, without shoes and no tops; tops are only required for female fighters. The necessary equipment includes padded gloves (they are open-fingered and must have at least 1 inch of padding around the knuckles), a mouthguard to protect the jaw and teeth and protective cups instead of the more used jockstraps (for males only). To ensure the regularity of a fight, the attire is thoroughly evaluated by a state authority before the match.

So, as you can see, while the MMA does require some equipment, it still has a very liberal stance towards its attire and is not as demanding as some other martial arts or combat sports, such as wrestling, karate, etc.

A vital piece of equipment that often goes overlooked in the world of MMA is the speed bag. Working with one can fine-tune your hand speed and hand-eye coordination, and enhance your performance in the ring. Curious to explore more on how to integrate this tool into your training regimen? Check out our guide on the top speed bags that can fuel that exponential growth in your combat game.

We have a whole article about what should you wear to MMA training , so do check it out.

Is MMA Dangerous?

The issue of safety in the MMA is a very complex and thoroughly studied/analysed thing. Due to the brutality of MMA fights, people often wonder whether MMA is one of the most brutal, if not the most brutal combat sports out there? Simply put – it is not. But we’ll have to explain that answer. 

The general safety of a sport is determined through the injury and fatality rates, meaning the number of serious injuries or deaths per fight or during a certain time period. The injury rate can be analysed both in training sessions and in fights, while the fatality rate is only observed in fights. 

As for the training sessions, we have to say that MMA is somewhat more dangerous than other sports, when it comes to injury rates. Among other combat sports, MMA has the highest injury rate in training sessions (78%), although it is not much higher than in boxing (70%), for example.

This does not mean that there is a 78% chance that you’ll be injured during MMA training, but rather that amongst all the injuries in the MMA, 78% of them are made during training sessions. On the other hand, just 22% of all the injuries in MMA come during fights, which makes MMA safer than a lot of other tough combat sports. 

As for the fatality rates, MMA has one of the smallest fatality rates in all of combat sports, meaning that it can be – without much doubt – considered as safe, despite the brutality and aggression that we can see during fights. 

We recommend checking out how MMA compares to boxing when it comes to safety . The numbers might surprise you.

Is MMA Good for You?

That’s it, folks. We’ve given you a thorough guide to MMA training and we hope we’ve answered all your questions. If you want to know more details on certain issues from this article, you can read about them in our individual articles scattered across the site. But, before we wrap this up, we are going to give you a short list of reasons why we think MMA training is good for you, which might motivate you to start soon. Here we go:

• The benefits of physical activity – any physical activity is highly recommended and MMA is certainly a discipline that demands a lot from you, but also gives you a lot of benefits. You’ll be healthier, more mobile and will generally look and feel better. 
• Socialisation – although MMA is an individual sport, training sessions, going to the gym and sparring sessions all require close social contact and can, perhaps, lead to the formation of a strong friendship or relationship with someone. Just remember how Rocky Balboa, the main character of Stallone’s cult franchise, had a close relationship with his coach. 
• Discipline – MMA is a martial art that requires a lot of determination and is very demanding. Not everyone can do MMA the way should be done and if a person does not have the required discipline, he may quit. Luckily, MMA does build one’s discipline so it can be beneficial in that aspect likewise. 
• Learning your limits – since doing MMA requires a lot of discipline, it has to teach its fighters to control themselves. You do not fight to kill someone; you fight to win and there are certain limits you’ll have to adhere to in order to be a good fighter. 
• Self-defence – people who take on MMA while learning how to attack, also learn how to defend themselves. Although you should always avoid confrontations when possible, life sometimes doesn’t allow you to escape or avoid a conflict. In such situations, it is better to know hot to defend yourself than not. 
• Building confidence – while teaching you how to attack, how to defend and how to win, MMA also builds on your confidence. It allows you to create a better, a much stronger image of yourself and the confidence you have in the ring, during a fight, will emanate to all other aspects of life. 
• New knowledge – MMA is not just punching and kicking, it is a very complex martial art where tactics usually play a much bigger part in winning, than just pure physique. Learning new tactics and tactical approaches, but also new fighting styles, doesn’t just increase your knowledge, it stimulates your brain as the adrenaline of a fight demands for a quick response. 
• You’ll feel younger – this one is more for our older readers, as the physical and health benefits of MMA will, undoubtedly, result in your body, and with it your mind, feeling younger. The mere fact that you can hold out and win a fight against someone who’s probably younger than you will be a boost so strong that you’ll probably feel at least 10 years younger. 
• You’ll grow as a person – each new experience is special and enables you to develop yourself as a human being. MMA has a lot of different aspects and approaches, and learning (about) them will certainly enable you to grow as a person. 
• You never know… – relating to the above-mentioned stories, you’ve heard that legendary boxer Rocky Marciano started at the age of 25 and ended with an unbeaten run. You never know what the future hold, so even if you start at a later date, just remember that you might become the new Marciano. 

Also, for more information, check out 15 different reasons why MMA training is good for you .

If you went through a whole article, we suppose you are really interested and confident to start your MMA journey. Take a look at our content about MMA . You will find a lot of interesting and useful stuff.

And that’s it for now. Keep checking to see our new content and more on the topic of martial arts.

Vladimir Vladisavljevic

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How To Plan A Fight Camp For MMA

Ask any MMA fighter, and they’ll tell you that most of the time, the preparation going into a fight, or fight camp, is tougher than the fight itself. Fight camp is both mentally and physically demanding, pushing the most conditioned athletes in the world to their limits just so they can prove their mettle in the cage. In fact, fight camp can be so grueling that some fighters get injured and end up pulling out of the fight. There are also some instances when fighters fail to make weight, throwing all their hard work away. Although there’s no doubt that many fighters have put in the hard work and dedication to their training, without proper guidance from a coach, there are far too many things that could go wrong. Thus, it is imperative that a fighter wanting to test him/herself in the highest levels of competition should have a training camp based on the specific strategies devised by his/her coach. This training camp should be tailor-made by taking a fighter’s weaknesses and strengths into consideration against his opponent’s own strengths and weaknesses. Typically, a fight camp lasts around 8 to 10 weeks. The goals of a fight camp are dependent on an athlete’s physical condition. It prepares the fighter through intense training, weight management and strategy for the fight. On the final week of fight camp, a fighter usually is at the peak of his/her conditioning as he/she makes weight. 10 days before the fight, the intensity starts to taper off. Training sessions are reduced to once a day to let the fighter’s body recover and for him/her to feel refreshed mentally.   The Goals Of A Successful Fight Camp Reduce body fat/ get weight manageable

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The Evolve Vacation Training Program offers travelers the extraordinary opportunity of a lifetime to train under the largest collection of World Champions on the planet and to explore the hidden treasures of one of the most incredible cities in Asia. Through this very unique program, we have redefined the meaning of “vacation” by creating a truly inspirational, life-changing experience for all overseas visitors from around the world. In addition to the traditional vacation sightseeing, relaxation, beach activities, and cultural exploration, we offer travelers the rare opportunity to train martial arts alongside the Evolve Fight Team, Asia’s most decorated professional fight team, as well as the legendary, world-renowned Evolve Instructor Team.

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MMA for Beginners: The Ultimate Guide to Training

Are you a beginner interested in learning Mixed Martial Arts (MMA)? Look no further! In this comprehensive guide, we’ll cover everything you need to know to get started in MMA. From the basics of the sport to the potential risks, we’ve got you covered.

• MMA training improves fitness, self-defense skills, and discipline for beginners.
• This guide covers choosing the right gym, essential equipment, basic techniques, training, sparring, safety, nutrition, progression, common mistakes, and FAQs for beginners.

What is MMA?

MMA is a full-contact combat sport that combines various martial arts disciplines, including striking, grappling, and wrestling. The goal of MMA is to defeat the opponent by knockout, submission, or a judge’s decision.

A Brief History of MMA

MMA has its roots in ancient Greece, where various forms of combat sports were practiced, including pankration, a combination of boxing and wrestling. In the 1990s, the Ultimate Fighting Championship (UFC) was founded, which popularized MMA in the United States. Since then, MMA has become a global phenomenon, with millions of people participating in the sport worldwide.

How MMA Differs from Other Martial Arts

Unlike other martial arts, such as karate or taekwondo, which focus on specific techniques and styles, MMA is a combination of various martial arts disciplines. MMA fighters must be proficient in striking, grappling, and wrestling, making the sport more challenging and requiring a well-rounded skill set.

Potential Risks and Dangers of MMA Training

Like any combat sport, MMA training comes with potential risks and dangers. Some of these risks include concussions, broken bones, and other injuries. However, these risks can be minimized by proper training techniques, high-quality safety equipment, and experienced trainers.

Benefits of MMA Training for Beginners

Improved fitness and health.

MMA training is a great way to improve overall fitness and health. The intense physical activity involved in MMA training can help burn calories, build muscle, and improve cardiovascular health.

Self-defense Skills

MMA training can also provide valuable self-defense skills. The techniques learned in MMA can be used to protect oneself in real-life situations, making it a practical skill to learn.

Discipline and Self-esteem

MMA training requires discipline and focus, which can help build self-esteem and confidence. By setting goals and working hard to achieve them, MMA beginners can improve their mental and emotional well-being.

Getting Started with MMA Training for Beginners

Choosing the right gym.

Choosing the right gym is crucial when starting MMA training. It is important to look for a gym with experienced trainers, a good reputation, and a positive learning environment. Researching local gyms and reading reviews can help find the right gym for beginners.

Essential Equipment

MMA beginners will need some essential equipment to get started, including hand wraps, gloves, shin guards, a mouthguard, and appropriate clothing. It is important to invest in high-quality equipment to ensure safety during training.

Basic MMA Techniques for Beginners

Striking techniques.

Striking techniques in MMA include punches, kicks, knees, and elbows. It is important to learn proper technique and form to execute strikes effectively and avoid injury.

Grappling Techniques

Grappling techniques in MMA include takedowns, submissions, and ground-and-pound. Beginners should focus on learning the fundamentals of grappling techniques, including proper body positioning and leverage.

Takedown Techniques

Takedown techniques in MMA involve taking the opponent to the ground. Beginners should learn basic takedown techniques, including single-leg and double-leg takedowns, and how to defend against takedowns.

MMA Training for Beginners

Cardiovascular Training

MMA training involves a lot of cardio, so it is important to build endurance and stamina. Cardiovascular training can include running, cycling, or other forms of aerobic exercise.

Strength Training

Strength training is also essential for MMA beginners, as it helps build muscle and improve overall physical performance. Strength training can include weightlifting, bodyweight exercises, or resistance band training.

Skill Training

Skill training involves practicing and perfecting techniques learned in MMA training. Skill training can include pad work, drilling, and sparring.

Sample Training Schedule

A typical MMA training schedule for beginners may include three to four days of training per week, focusing on different aspects of training each day. A sample schedule may include the following:

• Monday : Cardiovascular training and striking technique training
• Tuesday : Strength training and grappling technique training
• Wednesday : Rest day
• Thursday : Cardiovascular training and takedown technique training
• Friday : Skill training and sparring
• Saturday : Rest day
• Sunday : Rest day

Sparring and Safety for Beginners

Importance of sparring.

Sparring is an essential part of MMA training, as it allows fighters to practice techniques in a live setting. It is important to spar with experienced partners and gradually increase intensity to avoid injury.

Tips to Avoid Injuries

To avoid injuries during MMA training, beginners should warm up properly, use proper technique, wear appropriate safety equipment, and rest when needed. It is also important to listen to the body and avoid overtraining.

Nutrition and Rest for MMA Beginners

Healthy diet.

A healthy diet is essential for MMA beginners, as it provides the body with the necessary nutrients for training and recovery. A balanced diet should include protein, carbohydrates, healthy fats, and plenty of fruits and vegetables.

Getting Enough Rest

Rest is crucial for MMA beginners to allow the body to recover and repair after training. Getting enough sleep and taking rest days is important to avoid burnout and injury.

Personal Story: Overcoming Fear and Finding Confidence in MMA Training

One of the biggest challenges I faced when starting MMA training was fear. I had never done any striking martial arts before and I was intimidated by the thought of getting punched or kicked. But I knew I wanted to improve my fitness and learn self-defense skills, so I decided to give it a try.

At my first class, I was nervous and unsure of myself. But the instructor and other students were welcoming and supportive. They encouraged me to try my best and assured me that it was okay to make mistakes.

As I continued to attend classes, I slowly gained more confidence in myself and my abilities. I learned proper techniques for striking, and I began to see improvements in my fitness level.

But perhaps the greatest benefit I gained from MMA training was an increase in self-esteem. I learned to push past my fears and challenge myself.

Several months into my training, I then looked forward to each class with excitement. MMA has become a passion of mine, and I am grateful for the confidence it has instilled in me both on and off the mat.

Progression and Goals for MMA Beginners

Tracking progress.

Tracking progress is important for MMA beginners to see improvement and set goals. Keeping a journal or using a training app can help track progress and identify areas for improvement.

Setting Goals

Setting goals is important for MMA beginners to stay motivated and focused. Goals can include improving specific techniques or preparing for a competition.

Staying Motivated

Staying motivated can be challenging for MMA beginners, but it is important to remember the benefits of training and to find a supportive community. Setting small goals and celebrating progress can also help stay motivated.

Common Mistakes and How to Avoid Them for MMA Beginners

Common mistakes made by beginners.

Common mistakes made by MMA beginners include overtraining, neglecting proper technique, and not listening to the body. It is important to avoid these mistakes to prevent injury and burnout.

How to Avoid These Mistakes

To avoid common mistakes, beginners should focus on proper technique, rest when needed, and listen to the body. It is also important to work with experienced trainers and gradually increase intensity during training.

Frequently Asked Questions about MMA for Beginners

What is the best age to start mma.

The best age to start MMA is around 15 years old, as this is when the body is physically mature enough to handle the demands of training.

How Long Does it Take to Get Good at MMA?

The time it takes to get good at MMA varies depending on the individual’s dedication and training schedule. It can take several years to become proficient in all aspects of MMA.

What are the Benefits of MMA for Women?

MMA training can provide women with valuable self-defense skills, improve fitness and health, and build confidence and self-esteem. MMA can also provide a supportive community and a fun way to stay active.

Conclusion: MMA for Beginners

MMA is a challenging yet rewarding sport that requires physical and mental discipline. By following the tips and guidelines outlined in this guide, beginners can start their MMA journey with confidence and safety.

Whether it is for fitness, self-defense, or competition, MMA can provide a fun and exciting way to stay active and improve overall well-being. So, what are you waiting for? Start your MMA journey today!

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5 Exciting and Educational Travel Destinations For Martial Artists

Travel and martial arts are both excellent ways to open your mind and learn more about yourself and the world around you. So why not combine the two for a truly life-changing experience? 

Whether you want to plan a whole trip dedicated to martial arts, or add a single day excursion to pre-existing plans, there’s a martial arts-based vacation for almost every age, discipline, experience level, travelling style, and budget. There are options for every energy level, too. 

You can throw your gear in the back of your car when you’re camping and going on a road trip and seeing if any local gyms have open mats while you’re there, or you can plan a whole trip around visiting the birthplace of your martial art. You can meticulously plan every detail yourself, check out things on the fly while you’re traveling, or book a travel package from a company dedicated to martial arts travel.

If you prefer hands-on learning, you can train regularly throughout your trip — and even participate in a local competition in some cases! If you prefer to learn through observation, you can visit important locals and attend tournaments as a spectator instead. 

The possibilities are almost endless. And if you’re interested in martial arts travel, we encourage you to look into all of your options to make sure you book the right trip for you and your goals. But here are five great destinations to get you started: 

It’s one of the most beautiful destinations in the world and the birthplace of variations of martial arts that have transformed modern combat sports — and another martial art that’s had an amazing influence on fight choreography. Visit Rio and you can take in a mix of stunning beaches and Brazilian Jiu-Jitsu training. Head south and inland a bit and you can go to Curitiba to see the legendary Chute Boxe gym that developed the style of Muay Thai for MMA that made legends like Wanderlei Silva and Shogun Rua so powerful in Pride and UFC.

And while you’re in the country, you can always take some time to learn more about Capoeira and the Afro-Brazilian martial art’s rich history and cool techniques. 

Here’s former Bellator MMA champ talking about the importance of training in Brazil at least once:

As more Shaolin training facilities have started to open their doors to foreign students, the idea of going to China to learn Wushu among Shaolin monks has gone from something you might see in a movie to something you can actually do yourself. Most of these programs are pretty serious, so you might want to look elsewhere if you only have a week or two and moderate energy to spare.

But if you have at least a month’s worth of free time and funding and you really want to give it your all, you can fully immerse yourself in the Shaolin training experience. Many training facilities even have comprehensive English websites to help you plan your trip and know exactly what you’ll be doing while you’re there. And if that’s still too confusing, pre-planned packages are available through some travel companies. 

Martial arts tourist attractions and tours are such a big deal in Japan that budo is actually a key component of the government’s plans to boost the county’s tourism numbers since reopening its borders. You can do your part to help Japan’s recovery by travelling there to study martial arts and combat sports like Karate , Judo, Tae Kwon Do, and Sumo. You can ever practice traditional Okinawan martial arts in Okinawa Prefecture. There are a number of tourism companies that offer package tours to suit almost every interest and ability level, ranging from intensive training excursions to gentle classes and viewing experiences.

And if none of those are right for you, you can always build your own. A lot of Japanese dojos have websites with sections dedicated to foreign tourists, helpfully letting you know everything from what their drop-in options are to suggestions on how to deal with the language barrier in classes. 

Travelling to Thailand to train in the birthplace of Muay Thai is a common dream among people who train in the art of eight limbs around the world. But you don’t have to be a seasoned fighter to benefit from a Muay Thai trip. There are travel options available for almost every level of interest, dedication, and budget. Serious martial artists who are travelling to expand their knowledge and skillset can book an intense and immersive all-inclusive camp that includes lodging, food, and training for a month or more. Shorter and more gentle packages are also available for beginners and others with more modest training goals.

For tourists who are interested in trying Muay Thai, but don’t want to plan their whole vacation around it, many gyms offer drop-in classes. Some high-end hotels with gyms also allow you to hire trainers for one-on-one sessions in their facilities. And if you’re curious about Muay Thai but not sure that you want to step into the ring yourself, you could dip your toe into that world by attending a live fight. 

You don’t have to travel abroad to have a martial arts-influenced vacation, though. There are plenty of places in the USA that offer their own rich history lessons and state of the art training in a wide range of martial arts and combat sports. 

Road trip along the coast in California and check out some of the world’s best MMA and BJJ camps. Fly into Las Vegas to take a different kind of gamble: seeing how you stack up against some of the best MMA fighters and boxers in the country at your pick of world-class facilities. (If you’re a pro fighter, you might be able to spend some time at the UFC Performance Institute, too. Unfortunately, it’s not open to the public.) Maybe even stay at a fancy strip casino and hire a personal trainer to give you a boxing lesson. 

Or visit AWMA’s hometown of Philadelphia for some boxing and some Rocky-esque stair running . 

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MMA training camps

Find out where the best mixed martial arts intensive training camps are and book through StudyMartialArts.Org to get more value for money. We have training camps with top mma professionals and coaches throughout Asia, Brazil and the USA. Contact us now to find out more or click below for details of some of our most popular camps. Mixed Martial Arts Training Camps have continued to grow in popularity in line with the success and popularity of the UFC, Bellator, and other full-contact MMA competitions. MMA generally refers to the combination of martial arts that are striking based and those that are grappling based. These can further be subdivided into three areas of focus. Stand up fighting, the clinch and ground fighting. Common disciples associated with the sport include: Boxing, Muay Thai, Kickboxing, Brazilian Jiu-Jitsu, Judo, Wrestling, Karate, Taekwondo, Capoeira, and Sanda. MMA training camps will tend to focus one of the aforementioned stand up arts and grappling arts. Those interested in attending the camps must be willing to work both areas. Sparing and health competition and respect are essential elements of a good and recommended MMA camp.

Where can I go?

When choosing an MMA camp different elements will be more or less important dependent on the individuals needs and training requirements. Not every camp is the same and there are lots to choose from. Finding the right information and independent reviews related to these camps is important. These reviews will not only cover what is taught at each MMA camp but also who the coaches are, their credentials. Other things to consider will be the location, whether it is all-inclusive or not, what the food is like, who it caters to and what the general atmosphere is like. Throughout this process we will help you each step of the way.

MMA training camps FAQ

Why learn mma with us.

The reason why people are choosing to book through us rather than go direct: Cultural immersion / Get in the best shape of your life / Accommodation and tuition included / Train with the best instructors and coaches / Learn from professional fighters / Value for money and fun / Discounts and offers / Build confidence / Fight and competition preparation / Full booking and travel support

Can I take time off training to travel?

MMA training camp participants will have the potential to take time off from training to travel and explore. All our training camps are located in amazing locations so there is always much to see and do as well as relax should you want to rest and recover. If this is something you would like to do please always discuss it in advance with your coaches and instructors as the core of these camps should always be training.

When can I start?

We have a number of different training camps that can be started throughout the year as well as some specialist camps that will need to be secured in advance.

How can I find out more?

You can find out about our MMA training camps by contacting us at the bottom of the page, email [email protected] or via SKYPE: StudyMartialArts.Org.

Do I need previous martial arts experience?

Depending on your chosen training camp or course you may or may not need to have previous martial arts experience. If in doubt simply ask one of our advisors.

What do I require to be accepted into one of the programmes?

To be accepted into one of these training camps or courses simple contact us below and we will help you book your place all at no extra cost to you. In fact we'll do our best to help save you money, assist you with travel and anything else you require.

What's included in the program price?

Prices include... Pre-departure advice and our Free consultation, SMA information pack, 24/7 Support from local coordinator, 3 Meals per day, Tuition, Optional extra classes, Accommodation, Language learning materials, and Selected discounts.

What is not included?

Prices do not include international and domestic flights, visas and vaccinations, travel insurance, personal expenses or local transport. However, we can help you arrange these before departure or make recommendations.

What will the accommodation be like?

Accommodation at various schools offer different levels of accommodation and comfort. Most accommodation is fairly basic and is shared. However, you will not share with more than 1 or 2 other persons and they will not be of a different sex. Should you wish to have a room of your own this can be arranged for additional costs.

How do I book?

Simply contact us and we will take it from there. To secure your place you'll be asked to pay an application fee or deposit depending on the chosen course or programme.

MMA Training Camp Articles

Taichi & MMA. Empty your cup…adapt!

After my last fight for the Ultimate Fighting Championships (UFC) in 2010, I didn’t know whether I was going to fight again, so I was afforded the luxury of easing off the punishing training regimen.

10 Commandments of Fighting Fitness

With more than 30 years of martial arts experience behind him, Kimura BJJ Purple Belt Steve Baccari of Medford has been training under Master Jean Kleber since 2005. Steve has witnessed the evolution of martial arts training first-hand throughout his career.

Timeless Truths from Bruce Lee, Master of Self-Mastery

Absorb what is useful. Discard what is not. Add what is uniquely yours. Throughout your life, you’ll be inundated with information and people telling you what you should or shouldn’t do. Take everything with a grain of salt and decide for yourself what works for you.

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StudyMartialArts.Org is a website for Adventure Travelers and Martial Artists. We provide accurate and independent information on travel and training and study opportunities related to Martial Arts World Wide. Explore our site and discover travel and training tours, retreats, schools, events, masters and courses locally, nationally or internationally in stunning locations. StudyMartialArts.Org (SMA) was created by Martial Artists to provide quality information on martial arts study and travel experiences.  

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How to Get Started in MMA Training: The Ultimate Guide

Mixed martial arts (MMA) are an excellent way to tone your body and improve strength. MMA can also help you boost your confidence while simultaneously providing you self-defense techniques. Getting into shape with MMA can be beneficial to your mind, allowing you to find a sense of discipline through physical training.

Here are some steps you can take to get started in MMA training:

• Identify your MMA training goals.
• Find a location to train.
• Select a fighting style.
• Learn about the basics of MMA.
• Research training classes.
• Adjust your diet.
• Create a training plan.
• Understand the benefits and risks of MMA training.
• Practice sparring.

This article will give you all the tips and tricks you need to get started in MMA training. Having access to this ultimate guide can steer you in the right direction with the training plan you decide to follow. Read on to learn more about getting started in MMA training.

1.  Identify Your MMA Training Goals

The key to identifying your MMA training goals is asking yourself this question: Why do I want to get started in MMA training?

People begin MMA training for various reasons: self-defense, sport, physical fitness, or just wanting to explore a new hobby. Whatever your reason is, it’s vital to create goals and milestones for yourself centered around this reason.

If you want to focus on self-defense, you’ll want to center your plan around perfecting techniques.

If you’re doing MMA training to become a fighter within the sport, you would center your plan around stamina and strength so you can survive and thrive in the octagon.

If you are doing MMA training for physical fitness, you would center your plan on higher-intensity workouts intended to build strength and muscle endurance along with cardio exercises.

Identifying your training goals will give you the building blocks you need to form your MMA training plan. With a training plan concentrating on your specific goals, you will be able to fully use MMA training to your advantage.

2.  Find a Location to Train

Before beginning your MMA training, you need to find a location that provides you with enough space to move around freely. If you have space at home, or a nearby gym you could attend, these are great places to get started in MMA training.

Most gyms will offer beginner courses for those just starting out. These are an excellent way to learn about the fundamentals of MMA fighting and develop your skills.

3.  Select a Fighting Style

There are a variety of different styles to use in MMA fighting. You can choose to focus on one or all of these styles during your MMA training.

Blending techniques from each style can help you form a fighting style that works best for you as an MMA fighter. These styles include:

• Stand-up fighting. This involves two opponents standing on their feet while fighting.
• Clinch fighting. This style involves trying to dominate an opponent and take control of the fight by grappling while still being on your feet.
• Ground fighting. This style includes forms of grappling used to try to place an opponent in a submission hold on the ground.

Explore these combat styles to figure out which ones you want to practice in your MMA training program.

Stand-Up Fighting

• Kickboxing is a stand-up combat fighting style that involves calculated kicking and punching moves to take down an opponent. This style of fighting originated in Japan and is well-known for using artful strikes to win a fight.
• Muay Thai. Commonly referred to as Thai Boxing , Muay Thai blends the use of fists, elbows, knees, and shins to strike and attack opponents. This style of combat sport is sometimes referred to as the art of eight limbs.
• Boxing is mainly focused on punching as a form of striking. With boxing, there are techniques for dodging and attacking an opponent while standing. These techniques can be valuable for those in MMA training.
• Kyokushin Karate. This form of karate is centered around discipline and self-improvement. Kyokushin karate is a stand-up, full-contact style of combat that allows you to simultaneously train the body and the mind to prepare for a fight.
• Taekwondo. This Korean fighting style uses punching and kicking techniques to take down an opponent. Jump-kicks, fast kicks, and high-kicks are standard moves unique to a Taekwondo practice.
• Sanda. Formally known as Sanshou , Sanda is a martial-arts style focused on Chinese kickboxing methods. This stand-up style of fighting uses a combination of striking and wrestling techniques to win a fight.
• Combat Sambo. This aggressive style of hand-to-hand stand-up combat focuses on strikes directed towards taking down an opponent. Originating in Russian culture, the word Sambo is an acronym for the Russian phrase “samozashchita bez oruzhiya,” which means self-defense without weapons .

Clinch Fighting

• Judo. This form of clinch fighting prevents the use of striking but instead uses grappling to take control of an opponent during a fight. Judo is used to force a rival fighter into submission using chokes, locks, or holds.
• Japanese Jiu-Jitsu. The clinch fighting style of Jiu-Jitsu is an ancient Japanese form of martial arts used to subdue opponents. This style emphasizes using an opponent’s weight and force against them. Using throws, takedowns, holds, and pins, jiu-jitsu techniques provide various ways to put an opponent into submission.
• Freestyle. With a basic knowledge of different clinch holds, you can use freestyle clinch fighting to defeat another fighter. These techniques can also be valuable tools to help you gain more control in a fight.
• Greco-Roman Wrestling. This fighting style involves many effective grappling techniques that can be advantageous when training MMA. Suplexes, throws, and takedowns are common elements of Greco-Roman Wrestling moves.

Ground Fighting

• Brazilian Jiu-Jitsu. Similar to Japanese Jiu-Jitsu, Brazilian Jiu-Jitsu (BJJ) is centered around using an opponent’s weight and force against them. However, BJJ focuses more on ground fighting. BJJ techniques involve more chokes and locks to subdue a competitor.
• Sambo. Sambo is slightly different from the stand-up combat sambo style. Traditional Sambo blends ground fighting with grappling, focusing on throws and holds. This clinch fighting style uses a different point system than Combat Sambo.
• Submission Wrestling. With submission wrestling, you will be concentrating on using submission holds to overcome another fighter. Submission wrestling is a style of ground fighting that uses grappling methods to win a fight.

The various fighting styles are all unique in their own way and bring their own advantages to fighters. Each type is helpful in different situations. Typically, MMA training classes will teach a blend of these styles to fighters in training.

Once you begin to familiarize yourself with the different fighting styles, you can choose a fighting style that helps you accomplish your MMA goals. If you want to start MMA training for self-defense purposes, you may want to focus on a fighting style that involves submission holds and chokes.

If you’re beginning MMA training so you can become a competitive fighter, you may want to dip your toes into all the different styles of fighting. The fun thing about martial arts is you get the chance to experiment with various fighting styles and use techniques from each one within your own form.

4.  Learn About the Basics of MMA

When beginning your MMA training, you will need to learn and familiarize yourself with the three fundamental components of MMA. These components are the building blocks to every single move and combination used in combat sports. Knowing these components will help you create a training plan that focuses on perfecting these moves.

Punches, kicks, and elbow strikes are all different forms of striking used in MMA fighting. When striking, it’s essential to focus on speed and force. Practicing striking moves consistently will allow the movement to become second nature so you can focus on having maximum speed and impact.

Strength training can help maximize power with your strikes. Also, having a training plan that includes an emphasis on increasing flexibility and mobility will allow you to have a wider range of motion when striking.

Flexibility will help your muscles with passive resistance and allow you to move in striking position while grappling without dislocating joints. Mobility exercises allow you to work your muscles at full strength from a number of positions, increasing your ability to slip in shots from less than ideal positions.

Takedowns, throws, and clinch fighting are all different methods you can use when grappling. Grappling techniques help you take down your opponent during a fight. Escapes, reversals, and turnovers are all defense techniques you can practice with grappling.

These defense techniques can help you control a situation where you are being pinned or put into submission during a fight.  The best grappling training comes on the mat with trainers and partners. But you may also find a grappling dummy of suitable weight will provide you with resistance when you are practicing alone.

Submission moves allow you to take control of your opponent during a fight. You can use different submission holds, such as joint locks or chokes, to get your opponent to tap out. These moves can help you pin your opponent to the mat, preventing them from moving or defending themselves. Submission moves are a great tool to win a fight once you get your opponent on the ground.

By mastering these three fundamental components of MMA fighting, you can learn to mix and match moves to use in a fight. You can also research existing combinations to learn, which can assist you in your journey as a fighter. Once you master these three components, you can put them into action in the octagon against another fighter.

5.  Research Training Classes

Whether you’re MMA training at home or at the gym, you’ll want to find a training class that provides you with the workout you are seeking to accomplish your goals.  While you can learn a lot online, sooner or later you will want to train with other fighters. Look for local gyms and dojos in your areas.

6.  Adjust Your Diet

Before you begin any heavy-duty MMA training, it’s vital to make sure your current diet will be able to supply you with the energy and nutrients you need to endure combat sports. People actively training for MMA tend to thrive from high-calorie diets that include plenty of protein, carbohydrates, and healthy fats.

High-calorie diets provide the fuel a fighter needs for intense MMA training. Be sure to eat lots of whole, nutritious foods, such as fruits and vegetables. Assess your current diet to make sure you’re getting the fuel you need to begin MMA training.

7.  Create a Training Plan

Getting started in MMA training is a great approach to getting your mind and body in shape. However, it’s essential to follow a training plan to avoid injury effectively and improve your combat skills. You need a program that will focus on building endurance, strength, flexibility, and technique.

When beginning MMA training for the first time, it’s essential to have a game plan. Without a plan, you won’t be able to focus on the aspects of training that are fundamental to MMA. Having a program that focuses on endurance, strength, flexibility, and technique will pave the way for your successful journey as an MMA fighter.

Even if you are only training for fitness purposes and do not plan to become an active fighter, forming a plan will help you accomplish a more effective workout. Including cardio, weight training, resistance training, and stretching within your training plan will help you thrive as an MMA fighter.

8.  Understand the Benefits and Risks of MMA Training

As with any new sport or hobby you undertake, you should take time to understand the benefits and risks of what you will be doing. MMA training is a very active contact sport that comes with a multitude of benefits and risks.

MMA Training Benefits

Many physical and mental benefits come with MMA training. The intense physical activity involved will help improve body image, regulate your sleeping patterns, enhance your endurance, and boost your coordination. You will also learn self-defense techniques that give you the capability to defend yourself against attackers.

In addition to strengthening your body, MMA training can strengthen your mind. Your sense of focus will improve, along with your ability to endure pain. Confidence can also be gained from training for combat sports. MMA training will help you achieve discipline and will teach you to have patience with your body. Your mental and physical stamina will increase, along with your ability to persevere through pain and stressful situations.

Risks of MMA Training

Similar to many other contact sports, there are risks that come with MMA training. When beginning your journey in MMA training, making yourself aware of the risks involved can help you prepare your body for any trauma that may occur. MMA fighters are at high risk of being injured during a fight.

Here is a list of possible injuries that MMA fighters are susceptible to:

• Broken bones
• Muscle tears
• Concussions
• Brain injuries
• Joint dislocation

  By properly warming up your body and stretching your muscles, you can attempt to prevent some of these injuries. However, other than self-defense, there is no guaranteed way to avoid these injuries. It’s essential to be aware of the risks that come with combat sports.

9.  Practice Sparring

Finding a sparring partner can allow you to be able to practice the techniques you’ve learned on a real person. Sparring will teach you to stay present in a fight and to be able to focus on form and stance in a high-intensity situation.

Finding a sparring partner will be a lot easier if you attend an MMA-focused gym, but it’s not impossible to find a partner at a conventional gym. You can even practice sparring with a friend who is also training MMA. Sparring gives you hands-on experience and prepares you for competition and self-defense.

How to Start MMA Training at Home

If you have adequate space, your home is a great place to begin MMA training. Starting your practice at home can help you practice the fundamentals you need to further your MMA training at the gym. At home, you can learn the basics of MMA and begin increasing your endurance and strength.

Here are five steps you can take to start MMA training at home:

• Designate a training space. Designating a training space within your home is essential to your journey. Without adequate space, you risk injury or accidental destruction of your personal property. You can use a garage, home gym, an outdoor yard, or even extra space in your living room or bedroom as a designated training space.
• Warm-up and stretch. Warming up your body is essential before any training workout. Stretching your muscles can prevent tears and injuries while simultaneously improving your flexibility. Having a warm-up routine can prevent injury and prepare your body for training. A standard warm-up for MMA fighters is jumping rope or going for a run to get the heart pumping.
• Practice shadow boxing . Practicing shadow boxing allows you to get comfortable with some of the movements involved in MMA. If you have access to a mirror, practice your shadow boxing in front of it so you can pay attention to your form. If you don’t have one, take a video of yourself, and watch it to see what your form looks like.

You can learn some combinations from this Youtube video:

4. Incorporate endurance and resistance training. Cardio is a tried-and-true method to work on increasing your endurance. Doing short bursts of sprints in between jogging can help you maximize your stamina so you can hold up in a high-intensity fight. Resistance training using weights and resistance bands will help increase your strength and will lead you to succeed in your MMA training.

5. Research online training classes. The internet is full of tons of free resources for people seeking to begin MMA training at home. You can choose to stick with one online training class that you like, or you can mix and match, taking pieces from different workouts that are suitable to your specific training plan. Check out this Beginner’s MMA Crash Course you can find for free on YouTube:

Helpful Equipment for MMA Training at Home

Twomaples freestanding punching bag.

Using a punching bag in your training will help your body get accustomed to the act of striking a heavy object. The Twomaples Freestanding Punching Back from Amazon.com is an affordable option that is easy to assemble. No hassle of having to hang a heavy bag from the ceiling! With this freestanding bag, you will be able to focus on increasing power and stamina with your strikes.

A punching bag will also allow you to practice combinations and grow comfortable with these movements. With enough practice, the striking movements and combinations should become muscle memory.

Sanabul Elastic Professional 180 Inch Hand Wraps

Wrapping your hands before practicing with a punching bag will protect the bones in your hands and wrists. Sanabul elastic handwraps from Amazon.com are used by many professional fighters.

They are comfortable, affordable, and easy to use. You will be learning proper form for striking during your training, but one wrong move can cause severe injury. Use hand wraps to prevent these injuries during your MMA training. Hand wraps are also commonly used in MMA fighting, so it is good to become used to wearing these while training.

Jayefo Beast 58 Grappling Dummy

Having a grappling dummy around for your training will help you practice your grappling techniques. A grappling dummy is an excellent tool to use in your combat sports training.

The Jayefo Beast 58 from Amazon.com is one of the best on the market, and the most affordable! This dummy is perfect for beginners.

You can check out this video of beginner grappling dummy training drills on YouTube for free:

Using these will help you learn techniques to take control of your opponent during a fight.

Pinroyal 4-in-1 Adjustable Dumbbells Set

Dumbbells and kettlebells are valuable tools for resistance training and strength building. The Pinroyal adjustable dumbbells set from Amazon.com has all the tools you need for weight training.

Maximizing your strength will allow you to have powerful strikes during an MMA fight. You can master all the techniques in the world, but without strength building, it can be hard to succeed in MMA fighting. Use dumbbells or kettlebells to build strength during your workout routine.

Amazon Basics High-Density Foam Roller

Throughout your training process, you must pay attention to taking care of your body. This Amazon Basic foam roller from Amazon.com is highly-rated by consumers and is guaranteed to relieve your muscle pain. Using a foam roller on sore muscles will help relieve any tightness.

Foam rollers for muscle recovery can help you ease muscle pain after a strenuous workout. Making foam rolling a habit after exercises can also help you increase muscle mobility.

Disadvantages to MMA Training at Home

While it is definitely possible to get started in MMA training at home, there are some disadvantages to only having a home practice. Going to a local gym can provide you with tools you need that you don’t have at home.

Here are some reasons why you should consider taking your MMA training to the gym if possible:

• Partner practice is more available at gyms. If you want to practice sparring, you’ll need a partner and the space to do it. Going to an MMA-specific gym can help you find a partner to practice with. Sparring with a real-life partner will help you learn to think quickly on your feet in a fight. With a partner, you can practice submissions and escaping submissions–something you simply can’t do with a grappling dummy.
• Self-defense training takes two (at least). If you’re beginning MMA training for self-defense purposes, you’ll need another person to practice with to perfect your techniques fully. Even if you fully familiarize yourself with combat methods, not having a person to practice them with won’t let your body become accustomed to using these techniques in a real-life situation.
• Trainers can help you perfect your form. A gym trainer who is knowledgeable about MMA can help make sure your forms and combinations are accurate. Without proper form, you risk injuring yourself or having a less effective fighting style. A trainer can make sure you are practicing the correct stances and forms to succeed as an MMA fighter.

How to Start MMA Training at a Gym

If you’re deciding to take your MMA training to the gym, you will find many resources available there for people wanting to begin MMA training. The variety of equipment and availability of trainers can help you gain strength and work on increasing your endurance. It’s also a great place to network with other people interested in combat sports.  

Here are four steps you can take to start MMA training at the gym:

• Find a gym that meets your needs. The most crucial step to starting MMA training at a gym is finding a gym that is suitable to your needs. If you have an MMA-focused gym in your neighborhood, that would be ideal for getting into MMA training. However, a typical gym will be adequate to provide you equipment to succeed in your MMA training journey.

It’s essential to keep in mind that attending a non-MMA-focused gym could make it harder to find a sparring partner.

• Explore the possibility of working with a personal trainer. A personal trainer can help you develop a training plan that will fully maximize your body’s potential. If the personal trainer you find is experienced with MMA fighting, they can help make sure your stances and forms are accurate in your practice. Personal trainers can help identify any errors you are making and provide adjustments to help you succeed as an MMA fighter.
• Attend MMA-specific fitness classes. Some gyms, mainly MMA-focused gyms, offer fitness classes geared towards people in MMA training. Practicing in a class can help you meet people on a similar journey to yours. You also have the opportunity to practice your moves in person with other fighters. MMA-specific fitness classes can help you learn techniques for attack and defense that can further your MMA training.
• Utilize gym equipment for your training plan. Having access to gym equipment during your MMA training can facilitate your training process. Gyms have a variety of equipment you can use to focus on strength-building and endurance. Cardio machines, like treadmills, ellipticals, and stair machines, can be used to improve your stamina and endurance while fighting. Gyms have a machine for every single muscle group you want to focus on.

In Conclusion

There are many benefits to getting started in MMA training. When forming a training plan, take time to develop one centered around your personal purpose. By creating goals for yourself, you can improve your skills as an MMA fighter. Training for MMA will enhance your mind and body’s health while providing you tools for self-defense.

Whether you’re training at home or a gym, creating a specific plan for yourself will help you succeed as an MMA fighter. We hope we have provided you with the building blocks you need to formulate this plan to get started on your MMA training today!

• Engage: MMA for Beginners
• Tutorials Point: Mixed Martial Arts
• Made4Fighters: How to Create the Perfect MMA Home Training Plan
• Healthline: What Are the Benefits of Foam Rolling?
• The MMA Guru: Guide to the Best MMA Workout at Home
• Tiger Muay Thai: The History of Muay Thai
• The Martial Way: The Beginner’s Guide to Kyokushin Karate
• United Martial Arts: Sanshou
• Combat Sambo Association: What is Combat Sambo?
• Essential Jiu-Jitsu: What is Jiu-Jitsu?
• Fitness Hacks: MMA Fighters Calorie Requirements
• MMA Channel: How Dangerous is MMA?
• UFC Gym: Home

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Featured article.

How Martial Arts Training Helps Me Stay in Shape While Traveling

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Daniel Miller

In November 2020, I set off for Europe to travel indefinitely. I was fresh out of journalism school but had already lived a previous life as a professional mixed martial arts (MMA) fighter for three years before enrolling. The lessons I learned during those years of fighting are what gave me enough discipline, confidence, and fortitude to complete my degree and set out to travel the world on my own.

Since fighters are notorious for being broke, one of the best lessons I learned was how to eat properly while on the road with a tight budget. When I had the time, I would spend several days in a row driving around the Pacific Northwest in my pickup truck, where I would sleep and eat the food that I had packed beforehand. 

It was during that time that I realized that staying healthy on the road just took a little practice and discipline. It’s a lot easier than most people realize, and working out while traveling doesn’t have to take up much time out of your day or even involve a gym.

Maintain a Steady Routine as Much as Possible

Getting adequate rest, maintaining a healthy diet, and establishing a steady exercise routine while traveling long-term can be extremely challenging even when you’re at home, and sometimes it can seem downright insurmountable while on the road. I always seek out jiu jitsu gyms once I arrive in a new city and attend as often as I can. Try your best to follow a healthy schedule as much as possible and you should be fine. 

What it really comes down to is discipline, which is something that I learned during my days of competing and going through training camps. I know what it is like to be in great physical shape, so I try to maintain a base level of strength and endurance at all times. A level where I would be able to prepare for a fight in a couple of months if I wanted to. That’s where discipline comes in. It helps if I look at it as general maintenance of my body and I start feeling guilty if I start neglecting it. I need to take care of my body so it will function properly and extend my lifespan.

I rarely stay in the same place for more than a few days at a time, which means that I don’t always have access to the same foods and places to workout as I did the day before. Since I don’t have the luxury of being able to regularly afford private hostel rooms and entire apartments, I often find myself in shared rooms, some of which can hold up to a dozen people. The odds of noise being made during times when most normal people are asleep increases exponentially under these conditions, whether it be from drunk people coming in late or people digging through their bags at weird hours, it’s never a good idea to assume that you will be getting a lot of REM sleep while there. Even if you happen to find a good deal and only have to share a room with one or two more people, your entire day could be ruined if one of them has a snoring problem.   

These are all obstacles that are more annoying than anything else. No matter how tired you are or how few resources you have to work out, doing something is always better than doing nothing. I have forced myself to do pull-ups and burpees when I felt like a zombie before. It was horrible, but I always felt better after and was in a much better mood even if I didn’t have the strength to complete a normal routine.

Stretching is incredibly boring but is also absolutely necessary for maintaining a healthy body. I will admit that I tend to slack off more with stretching than anything else on this list, but I still manage to do it several times a week. 

Stretching helps aid in circulation and also prepares the muscles for physical activity. I always feel like I accomplished something after I stretch, especially first thing in the morning. Nothing bad can come from it.  

Walking and Hiking

I walk as much as I can just about everywhere I go, but the amount I walk in Europe is several times more than it is in the United States. Staying active as much as possible is essential when leading a sedentary lifestyle or if you are forced to sit for long periods like you do on a bus or train.  

While my backpack weighs around 35 pounds, I usually carry a tote bag with food and my computer to lighten the load on my back, so overall I am carrying close to a total of 50 pounds once I step off the train or bus. I will normally just walk to my destination if it takes a half hour or less to get there because I like to see part of the city and get some exercise at the same time. 

Doing that helps me stay conditioned during those days when I hit the hiking trails for several hours at a time. 

Proper Breathing Cadences 

One of the most important yet underrated skills I learned while fighting is how to properly regulate my breathing cadences to further increase my endurance. Learning how to stay relaxed while my body is undergoing intense physical stress has had innumerable benefits for me both inside and outside of the MMA world. Training your body to exhale while exerting energy seems counterintuitive at first and takes a little time to get over, but it is an essential part of growing as an athlete or for your own benefit.

Take something as simple as walking up several flights of stairs. Once I start feeling fatigued and my leg muscles start hurting, I focus on keeping a steady pace and breathing pattern, where I usually exhale long enough to take two or three steps before inhaling again. Doing so helps push me through to the end. While I have witnessed many people needing to take a short break at the end to catch their breath, I can catch my breath much quicker because I maintain the same breathing pattern the entire time. 

The same especially goes for the much more arduous task of hiking. By myself, I have managed to hike several miles at a time, without stopping, before reaching my destination because I usually prefer to take my time shooting photographs on the way back if it is a one-way hike. Even if I am breathing heavily when I reach my final destination, I manage to recover faster if I keep moving a little less as time passes and ease back into my natural breathing pattern instead of stopping immediately. 

Even though I live an active lifestyle, there are times when I find myself sitting in front of the computer for several days at a time. Because I know how to regulate my breathing patterns, I am able to go for a hike the entirety of the next way without issue, take off running for twenty minutes without breathing heavily, and participate in several rounds of jiu jitsu whenever I am able to make it to a class. It’s a total game changer once you’re able to do it. 

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Calisthenics is Key

Your body stays strong through resistance training, which can range anywhere from swinging a sledgehammer to doing lunges in your living room. Luckily, calisthenics can be performed almost anywhere, is one of the most effective ways to stay in shape, and is much easier on the body than lifting weights  

Burpees are my favorite thing to fear because of how effective they are for me. If you want to boost your metabolism, start with doing 20 burpees when you first wake up and eventually work your way up to 60 (or more if you have that kind of energy). I usually receive the same annoyed look followed by an eye roll every time I mention it to people the myriad benefits that burpees bring, but we are always able to both agree that they can be good for you and can be done almost anywhere, from a large park to a small space on the hostel property. 

If burpees are too hard on your knees, you can still work your legs by doing bodyweight squats and lunges (don’t forget about side lunges). Pack your bag and hold it or wear it while doing lunges if you want some weight added. 

Resistance bands are amazing pieces of equipment. Not only are they highly effective in developing and maintaining strength, but they take up very little space in your bag or suitcase. 

I am also a major proponent of pull-ups. It is my favorite compound exercise because it burns a lot of calories, builds muscle, and works your core all at the same time. Pull-ups work every muscle in the back along with your deltoids and biceps. If you can’t do a pull-up or struggle doing a few of them, then use the resistance bands to help you. The most important thing is to maintain good form. If it takes you all day to do ten pull-ups, that’s ok; you still did them. If you don’t have resistance bands, another good way to build up pull-up strength is by doing negatives, where you jump up into the completed position and slowly let yourself down. Count to either five or ten before letting go if you’re just getting started. 

Since pull-ups don’t target the triceps, I like to brace myself against a countertop using an inverted grip while performing a push-up motion. You can also perform dips on the edge of a bed or coffee table. 

I also have a proclivity to shadowbox a lot, especially between sets. Once I finish a set of pull-ups or other exercises, I shadowbox until it’s time for the next one. I do it to keep my speed and reflexes sharp, but also because it keeps me active while I’m resting. 

Get Creative While Working Out

Almost anything can be used as a piece of exercise equipment if utilized properly. A lot of chairs can be used for doing arm curls by holding two of the legs halfway up with your hands and balancing the bottom half against your forearms. I have also used a microwave before to do a version of the standing military press. If it is heavy, it can probably be used as a weight in some way.

I stayed for several months at a hostel in Bulgaria that had a wood-burning oven and open space in the back, so I grabbed a log and took it back there. I lifted it on my shoulder and threw it down the same way I would a medicine ball or punching bag. I also lifted it over my head while standing and threw it in front of me as far as I could after the fifth repetition. 

There was a horizontal pipe away from everybody where I would go to do my pull-ups. There were also two large chemical jugs that I filled up with water so I could work my shoulders and back doing farmer’s carry and standing rows. 

Shoulders and back are two muscle groups I work on often since I carry all of my groceries in the tote bags I mentioned earlier. As I go back to my apartment or hostel, I carry in each hand a bag of similar weight and will switch hands several times along the way back if there is a noticeable discrepancy in weight so that the muscles on each side are being worked the same way. 

As the old saying goes: you really are what you eat. If you eat junk foods then you are going to develop a junk body. Conversely, eating clean and nutritious gives you more energy and helps maintain a high metabolism. It truly is that simple. A common misconception is that eating healthy is just too expensive, especially while on the road, but this claim could not be further from the truth. Difficult, yes, but it’s not much more expensive than eating ramen noodles and chips, and the trade off of staying healthy is most definitely worth it.  

It’s difficult because maintaining a healthy diet can be challenging when you are in a different place several times a week. It makes meal prepping less likely and sometimes the grocery selection isn’t all that impressive. But if you view your health as a priority instead of a luxury, your habits will inevitably change for the better. 

Prioritize Nutrients Over Taste

Back when I was competing as an MMA fighter, one of my coaches told me that eggs, oats, and brown rice were always good choices if I didn’t know what else to eat. I have consistently managed to follow that axiom ever since. 

While traveling, I always carry uncooked food such as rice, tuna, eggs, and fresh produce in a tote bag so I will at least have something to eat once I reach my destination. There have been several instances where I had no choice but to arrive well after everything was closed, and a few times I stayed in places that were nowhere near any restaurants or grocery stores, so I ended up eating a couple of cans of tuna and a tomato for dinner. Not the most desirable meal after a long day of moving, but at least I was able to receive the proper nutrients my body needed to recover. Remember, nothing tastes better than being thin.

There are many times when I am either traveling a long distance by bus or by train and there aren’t many decent options along the way to the destination. Sometimes, chips and the like have been my only food choices. I learned the difference a long time ago between just being hungry and what it feels like to actually be devoid of nutrients like I was when I was cutting weight for fights. Nuts are great alternatives to chips and candies, but there have been times when I decided to just wait until I reached my destination to satiate my hunger pangs.  

Being thirsty works similarly. The first time I was sitting in the sauna trying to shed those few final pounds, I learned that there is a major difference between being dehydrated and just being parched. Fruits and vegetables are mostly made of water, and so are most drinks. While it is a good idea to always carry water, you will not become dehydrated if you find yourself having to go without it for most of the day, even if the weather is a bit warm. 

Eggs are easy to transport. Simply wrap the carton in a hand or bar towel and set it on top of something else in the bag. I usually boil them for around six-and-a-half minutes and eat them for breakfast every morning. On the rare occasion that a hostel has no boiling pot, a coffee maker is a great alternative, although the water gets so hot that the eggs are more prone to exploding. Many places don’t have a microwave available, but if there is one, microwaving raw eggs in a bowl works just as well as cooking them in a frying pan if you have no other option. 

Before I came to Europe, I would take frequent road trips in my pickup truck for several days at a time. I would always make sure to meal prep ahead of time, and one of the main things I cooked, while I was a broke college student, was a combination of eggs, brown rice, salmon, cod, tuna, and scallops. Sometimes, I would throw some shrimp in there to substitute for the scallops. I would often mix it with some cheese and add a little hot sauce to my bowl once I was ready to eat. It was a delicious and nutritious concoction of which I would make a lot at once so I could have it throughout the week. If I decided to travel, I would load a bunch of it into a gallon ziplock bag along with some hard boiled eggs, fruits, vegetables, and whatever else I could fit in a cooler full of ice.

Aside from that, I would also have some dry oats, honey, peanut butter, and a gallon jug of water along with a few paper bowls and plastic spoons. Mixing oats and water has the same effect as if you were to boil them, they just don’t get as mushy. After adding some honey, it made for a delicious part of a balanced road breakfast. 

Reduce Alcohol, Cigarettes, Sodas, and Junk Food

The thought of keeping a steady diet and exercise routine can be thrown out the window as long as alcohol, cigarettes, soda, and junk food – or any one of them by themselves – is steady in your life. 

Truth be told, alcohol is one of the most harmful and addictive substances that a person can put in their body. These days, not being hungover is a much better feeling for me than being drunk. Even a little bit of the wrong kind of alcohol can disrupt your sleeping pattern and make you feel a little less energetic than you normally would, making it more likely that you will skip out on a workout or training session. 

Unlike the United States, cigarettes are cheap and ubiquitous almost everywhere else you go, especially in the Balkan countries where I have spent the majority of my time. I have been around many people who choose to start smoking again once they arrive because the cigarettes are so much cheaper. Once, while training at a jiu jitsu gym in Sarajevo, Bosnia & Herzegovina, I saw several students along with the coach smoking cigarettes in the lobby immediately after a training session. Perhaps their active lifestyles prolong the negative effects that cigarettes have on the cardiovascular system, but it will catch up to them eventually. 

As for the delicious European pastries, unfortunately, they are not very nutritious, which is why I do my best to limit my intake. Some days I will indulge in a few, but for the most part, I stay away from them. That’s about the extent of my overall bread intake as well. 

Ultimately, staying in shape while traveling takes some discipline mixed with trial and error. It has taken me a lot of miles to figure out what works for me and what does not, but hopefully, this guide will be of some benefit to you.

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MMA 101: A Beginner’s Guide to the Ultimate Combat Sport

MMA has taken the world by storm, captivating millions of fans with its heart-pumping, bone-crunching action. But let’s face it, if you’re new to MMA, it can be a bit overwhelming. With its various striking and grappling techniques , it can be hard to know where to start. Fear not, my friend! This article is your ultimate guide to MMA 101, providing you with all the basics you need to know to dive into the exciting world of MMA. Whether you’re just curious about the sport or you’re itching to get in the ring, this guide will give you the perfect starting point to unleash your inner fighter.

What Is MMA?

Get ready to rumble with mixed martial arts (MMA), the ultimate combination of different martial art styles into one comprehensive combat sport. It all started with a bang when fighters from different martial arts styles could compete with each other and finally answer the age-old question, “which martial art is the best?” But as it turns out, each martial art has its pros and cons, and it’s more about how skilled the fighter is at their particular style than the specific style they train in.

The early days of MMA were ruled by Brazilian Jiu-Jitsu fighters like Royce Gracie, who took down their opponents and submitted them. But back then, there weren’t many rules, and almost anything was allowed. Fast forward to today, and MMA has become a global sport with unified rules that have paved the way for mainstream acceptance.

As the sport grew, so did the combat style, with trainers realizing the efficiency of teaching different aspects of fighting under one roof. Nowadays, MMA gyms are as popular as any other martial art, and for good reason. MMA is the ideal martial art for self-defense as it allows you to punch, kick, elbow, knee, slam, clinch, grapple, and submit opponents.

The average MMA fighter understands the fundamentals of BJJ, Muay Thai, wrestling, and boxing, making it a comprehensive and effective martial art for any fighter. So if you’re ready to take your fighting skills to the next level, get ready to rumble with MMA!

History of MMA

It all started back in the day when fighters from different martial arts styles would argue over which one was the best. Was it karate? Was it wrestling? Was it judo? Well, there was only one way to find out: by pitting these fighters against each other in the ring and letting them duke it out.

The early days of MMA were no-holds-barred, and anything was fair game. Fighters would punch, kick, grapple, choke, and slam each other into submission. And let me tell you, it was intense.

But as the sport grew in popularity, so did the need for rules. The unified MMA rules were eventually developed, making MMA a more legitimate sport in the eyes of the public.

Nowadays, MMA is a comprehensive martial art that combines striking, grappling, wrestling, and more into one badass fighting style. It’s the ultimate test of skill, endurance, and heart.

From the dominance of Brazilian jiu-jitsu fighters in the early days to the rise of strikers like Anderson Silva and Chuck Liddell, the history of MMA is filled with legendary fighters who have pushed the sport to new heights.

And as the sport continues to evolve, so do the fighters. MMA gyms are now as popular as any other martial art, with people from all walks of life looking to learn the skills needed to compete in the octagon or defend themselves in real-life situations.

So if you’re looking for a martial art that combines the best of all worlds, look no further than MMA. 

Why Should You Learn MMA?

Are you ready to take your self-defense skills to the next level? Sure, every martial art has its own approach to self-defense, but why limit yourself to just one style? With MMA, you can learn a blend of striking, grappling, and submission techniques that will give you a well-rounded set of tools to protect yourself in any situation. And the benefits don’t stop there! Here are a few more reasons why MMA is the ultimate martial art for those who want to improve their physical and mental health.

Unleash Your Inner Warrior

MMA is not just a sport, it’s a way of life. By learning the art of mixed martial arts, you’ll tap into your inner warrior and discover a whole new level of self-confidence and empowerment. You’ll walk with a swagger, knowing that you can handle yourself in any situation that comes your way. Who needs a cape when you’ve got MMA skills?

Total Body Transformation

Forget about boring workouts that make you want to hit the snooze button. MMA is the ultimate full-body workout that will leave you feeling like a superhero. With each punch, kick, takedown, and submission, you’ll be burning calories, building muscle, and sculpting a physique that would make Bruce Lee proud. Say goodbye to the treadmill monotony and hello to an exhilarating and dynamic training regimen.

Master of Agility and Coordination

Want to move like a ninja? MMA will take your agility and coordination to the next level. With its blend of striking and grappling techniques, you’ll develop lightning-fast reflexes, swift footwork, and precise hand-eye coordination. You’ll be dodging punches, executing takedowns , and pulling off incredible submissions with the finesse of a graceful dancer. Who needs a dance floor when you’ve got the MMA mat?

Unleash the Stress-Buster

Life can be a rollercoaster ride, but MMA is your ultimate stress-buster. Imagine stepping onto the mat and releasing all your pent-up frustrations through powerful strikes and controlled grappling. It’s like therapy, but with gloves and a mouthguard. The endorphin rush and sense of accomplishment after a hard training session will leave you feeling rejuvenated and ready to conquer the world.

The Ultimate Mental Game

MMA is not just about physical strength; it’s a mental game as well. Training in MMA teaches you discipline, focus, and resilience. You’ll learn to push through challenges, face your fears, and never back down. It’s like a mental boot camp that hones your mind, sharpens your instincts, and gives you the mental fortitude to tackle any obstacle that comes your way.

Lifelong Camaraderie

When you step into the world of MMA, you’re not just joining a gym, you’re joining a family. The camaraderie and bond you form with your training partners and coaches are priceless. Together, you’ll sweat, bleed, and triumph, forging friendships that will last a lifetime. From celebrating victories to pushing each other to be the best, you’ll have a support system like no other.

Elements of MMA

MMA is like a thrilling recipe that combines the perfect blend of ingredients to create the ultimate combat sport. Let’s break down the elements that make MMA the spicy dish that it is:

Imagine a fiery dance of punches, kicks, elbows, and knees, where fighters unleash their striking skills like fiery bolts of lightning. It’s like a symphony of powerful strikes that can make your head spin (literally!).

Grappling 

Now, let’s add a sprinkle of ground game. Picture fighters getting down and dirty, grappling like wild beasts, using techniques from wrestling, judo, and Brazilian Jiu-Jitsu. It’s like a strategic chess match on the mat, where fighters twist, turn, and lock their opponents into submission.

Submissions

Ah, the secret sauce of MMA! Here’s where the magic happens. With submissions like chokes and joint locks, fighters have the power to make their opponents tap out or take a little nap. It’s like a game of human twister, where flexibility and technique reign supreme.

Conditioning

To handle this explosive mix, fighters need to be as fit as a cheetah chasing its prey. Stamina, strength, and agility are the name of the game. They train like relentless machines, pushing their bodies to the limits, so they can go the distance and come out victorious.

Mental Toughness

MMA is not just about physical prowess; it’s about having the heart of a lion. It takes mental toughness to step into that cage, to face your fears, and to never back down. It’s like a battle of wills, where fighters overcome adversity and show their true warrior spirit.

What Sports Are In MMA?

In the world of MMA, fighters don’t play by one set of rules. They’re like a mixed bag of tricks, blending various sports and martial arts to create their own killer fighting style. Want to know what makes MMA fighters so fierce? Check out some of the key sports and martial arts that contribute to this wild and wacky world of combat:

Brazilian Jiu-Jitsu (BJJ)

This ground-based martial art focuses on submissions and grappling techniques, allowing fighters to control and submit opponents on the ground.

The sweet science of boxing teaches fighters how to effectively strike with their fists, employing techniques such as jabs, hooks, uppercuts, and footwork.

Hailing from Thailand, Muay Thai is known as the “art of eight limbs” because it utilizes punches, kicks, knees, and elbows. It emphasizes powerful strikes and clinching techniques.

Wrestling techniques, whether it’s freestyle, Greco-Roman, or folkstyle, play a crucial role in MMA. Wrestlers excel at takedowns, control on the ground, and utilizing their strength to overpower opponents.

This Japanese martial art focuses on throws and grappling techniques. Judokas use leverage and timing to off-balance opponents and gain advantageous positions.

Kickboxing combines elements of boxing with kicking techniques. It incorporates punches, kicks, knees, and sometimes elbows, creating a dynamic striking style.

Karate emphasizes powerful strikes, quick movements, and precise technique. Fighters with a karate background often utilize their kicks and punches with speed and precision.

Taekwondo  

This Korean martial art focuses on high, fast kicks and jumping and spinning kicks. Taekwondo fighters employ impressive kicking techniques in their arsenal.

These are just a few of the many sports and martial arts that contribute to the diverse and captivating world of MMA. It’s the blend of these various disciplines that makes MMA such an exhilarating and unpredictable sport. Fighters combine their skills and adapt their techniques to create their own unique style, resulting in breathtaking displays of athleticism and strategy inside the cage.

MMA Equipment: What Do You Need?

Let’s break down the essential pieces of equipment and we also have some great recommendations for equipment from our very own  Spartacus MMA Fighters , that you’ll need to get started and have some fun!

First up,  hand wraps ! Think of them as the superhero cape for your hands and wrists. They’ll give you the support you need while protecting you from any harm. Spartacus MMA recommends the  Venum Boxing Hand wrap .

Next, we have  mouthguards . You definitely don’t want to lose your pearly whites, do you? Get a mouthguard to protect your teeth and jaw while you spar or compete. The  Opro Power-Fit Mouthguard  is a favourite among Spartacus MMA’s fighters. 

Now, let’s talk about  MMA gloves . These gloves are designed specifically for MMA training and competition, and they’ll keep your hands and wrists safe while also keeping your opponent protected. We recommend the  Venum MMA gloves .

Don’t forget about  hand pads.  They’re perfect for practising striking techniques and keeping your hands and wrists safe from any unwanted injuries. An excellent option for MMA hand pads is the  Fairtex Contoured Boxing MMA Muay Thai Training Hand Pads  and recommended by Spartacus MMA fighters. 

Looking to work on your cardio? Get yourself a  jump rope ! It’s an easy and effective way to improve your cardiovascular fitness and footwork. The  Crossrope Get Lean Set  is a premium jump rope set that comes with two interchangeable ropes, one for speed and one for power. The ropes are made of durable materials and can be easily adjusted to suit your height. The set also comes with a free app that provides workout plans and tutorials.

Resistance bands  are another versatile piece of equipment that can be used for strength and conditioning exercises . And you know what’s great? You can take them anywhere!  WODFitters Resistance Bands  are made of high-quality natural latex rubber and come in a variety of resistance levels. They are durable, easy to use, and suitable for a wide range of exercises, from pull-ups to squats.

Feeling a bit stressed? Why not try yoga? Get yourself a  yoga mat  and start practising your downward dog to relieve some tension.

Shin guards  are an essential piece of equipment for protecting your shins during sparring or competition. Don’t let a shin injury bring you down! The  Hayabusa T3 Kanpeki Shin Guards  are made from premium full-grain leather and feature a triple-layer foam padding system for maximum protection and shock absorption. They also have a secure closure system and adjustable straps for a customised fit and are a favourite among Spartacus MMA’s fighters. 

Lastly,  head gear  is used to protect your head and face during sparring. You definitely don’t want a black eye or a swollen nose, do you? We recommend the  Hayabusa T3 Kanpeki Headgear  which is made with full-grain leather, this headgear is designed to offer maximum protection and comfort with multi-layer foam padding and a secure closure system.

Remember, you don’t need to buy all this equipment at once. Start with the basics and add more as you progress. And always check with your gym or instructor before purchasing any equipment to ensure that it meets their standards and is appropriate for their training program. Now, let’s gear up and have some fun!

How to Get Started in MMA?

It’s time to unleash your inner warrior and learn the ropes of this exciting sport! Here’s a quick guide on how to get started:

The first step is to find an MMA gym in your area. Look for a gym that offers classes in various disciplines such as BJJ, Muay Thai, wrestling, and boxing. This will help you develop a well-rounded skill set.

Get the right gear

To get started, you’ll need some basic gear, such as MMA gloves, hand wraps, shin guards, and a mouthguard. Don’t forget to wear comfortable workout clothes that allow you to move freely.

Attend classes

Once you’ve found a gym and have your gear, it’s time to attend classes. Start with the basics and gradually work your way up to more advanced classes. Listen to your coaches and take the time to perfect your technique.

Train consistently

Consistency is key in MMA. Make sure to attend classes regularly and put in the time and effort to improve your skills. You’ll see progress in no time!

Spar with teammates

Sparring is an essential part of MMA training. It allows you to test your skills and put your techniques into practice. Don’t be afraid to spar with your teammates – they’re there to help you improve.

Last but not least, remember to have fun! MMA is an exciting and challenging sport, but it should also be enjoyable. Embrace the process, challenge yourself, and have a blast while doing it!

What are MMA Promotions?

Let’s talk about MMA promotions. Think of MMA promotions like a big, juicy hamburger with all the toppings you love. It’s the tasty event that brings together the best fighters from all around the world, seasoned with the excitement and energy of the crowd. These promotions are like the bun that holds everything together and provides the perfect platform for fighters to show off their skills.

Just like burgers come in all shapes and sizes, MMA promotions also come in various types. Some are big and flashy, like a gourmet burger with all the fixings. These promotions attract the top fighters in the world and are typically held in large arenas with thousands of screaming fans. They often have elaborate stage setups, pyrotechnics, and top-notch commentators to keep the crowd engaged and excited.

Other promotions are more like a classic cheeseburger – simple, yet satisfying. These events are usually held in smaller venues, but that doesn’t make them any less exciting. They may not have all the bells and whistles of the big promotions, but they offer a more intimate experience where you can get up close and personal with the fighters.

No matter what type of burger or promotion you prefer, they all have one thing in common: they bring people together. MMA promotions provide a platform for fighters to showcase their talents, but they also bring fans from all walks of life together to cheer on their favorite fighters. It’s a community where everyone is welcome, and everyone can share in the excitement of the sport.

Let’s take a look at some of the top promotions in the MMA world!

• First up, we have the  Ultimate Fighting Championship (UFC) , which is the biggest and most well-known MMA promotion in the world. Founded in 1993, the UFC has brought us some of the greatest fights in MMA history and is home to some of the sport’s most popular fighters.
• Next on our list is  Bellator MMA , which was founded in 2008 and has quickly become one of the biggest competitors to the UFC. Bellator has a stacked roster of talented fighters and is known for its exciting matchups and production value.
• One of the newer promotions on the scene is  ONE Championship , which was founded in 2011 and has become the largest MMA promotion in Asia. ONE Championship features some of the top fighters from across the continent and has a reputation for putting on incredible events with top-notch production.
• Spartacus MMA  is a mixed martial arts organization and is one of the most respected MMA promotions.  Spartacus MMA Fight Events  feature some of the best fighters from across the world and around the world, competing in various weight classes and showcasing their skills in the octagon. The organization is known for its high-quality production, exciting matchups, and commitment to promoting the sport of MMA. Spartacus MMA is definitely a promotion to watch for MMA fans who want to see top-notch fights and up-and-coming talent.

So, the next time you’re craving a burger, think of it as a metaphor for MMA promotions. Just like a delicious burger, MMA promotions are a satisfying and exciting way to bring people together for a good time.

Whether you’re a curious spectator or someone looking to step into the world of MMA, you now have a solid foundation to start your journey. Remember, MMA is not just about physical prowess but also about mental strength , discipline, and continuous learning.

As you dive deeper into the world of MMA, be open to exploring different martial arts, honing your skills, and pushing your limits. Embrace the challenges, the victories, and the setbacks along the way, for it is through these experiences that true growth and transformation happen.

Whether you’re a fan cheering on your favorite fighters or a future MMA superstar in the making, always approach the sport with respect, sportsmanship, and a passion for the craft. MMA is more than just a sport; it’s a way of life that teaches us perseverance, courage, and the pursuit of excellence.

So, gear up, train hard, and unleash your inner warrior. The world of MMA awaits you with open arms. Now go out there and make your mark in the ultimate combat sport!

What is MMA and how did it evolve?

MMA stands for Mixed Martial Arts, a combat sport that combines various martial arts disciplines into one. Initially, it was a contest between fighters of different styles to prove which martial art was superior. Now, it’s a comprehensive art form with unified rules where fighters blend techniques from Brazilian Jiu-Jitsu, Muay Thai, boxing, and wrestling.

Why should someone learn MMA?

Learning MMA is like hitting the gym and a philosophy class at the same time. It’s not just about fighting; it’s a holistic approach to self-defence, physical fitness, and mental well-being. The sport improves agility, coordination, and mental focus. Plus, there’s a strong sense of camaraderie among practitioners.

What are the key disciplines involved in MMA?

Think of MMA as a delicious mixed martial arts salad. The key ingredients are Brazilian Jiu-Jitsu for ground combat, Boxing for fist striking, Muay Thai for all-around striking including elbows and knees, and Wrestling for takedowns and ground control. Other arts like Judo, Kickboxing, and Karate can also be thrown into the mix.

What essential equipment do I need to start MMA training?

To get in the game, you’ll need hand wraps, mouthguards, MMA gloves, and shin guards as your starter pack. As you progress, add items like hand pads, headgear, and resistance bands to your arsenal.

How can I get started in MMA?

Step one: Find a reputable MMA gym. Step two: Grab the basic gear. Step three: Start attending classes, focusing on the basics first. Step four: Train consistently. Step five: Begin sparring with teammates. Don’t forget to have fun along the way!

How do I choose the perfect MMA gym for my training?

Location and reviews are a good starting point. Check Google Maps and read reviews. Also, ask your MMA-savvy friends for recommendations and consider the gym’s culture by browsing their social media. Make sure the gym offers classes in various disciplines to help you become a well-rounded fighter.

What are MMA promotions and how do they vary?

MMA promotions are the events where fighters showcase their skills. Some promotions are like a gourmet dinner – flashy with top fighters and huge arenas, like the UFC. Others are like a home-cooked meal, smaller but intimate, focusing on local talent.

What should I focus on as I progress in my MMA journey?

Consistency is key. Work on mastering different disciplines, listen to your coaches, and spar regularly to apply your skills. Always be open to learning and perfecting your techniques.

Is MMA just about physical strength or does it also require mental discipline?

MMA is a full-body workout for your brain and biceps alike. Physical prowess gets you in the ring, but mental strength, discipline, and focus keep you there. The sport teaches perseverance, courage, and the pursuit of excellence.

What is the role of nutrition and recovery in MMA training?

Don’t underestimate the power of the plate and the pillow. Nutrition fuels your workouts and aids in recovery, so a balanced diet rich in protein, carbs, and healthy fats is crucial. Hydration is equally vital. As for recovery, it’s more than just rest days. Think stretching, foam rolling, and perhaps even some yoga to keep your body in top condition. After all, your body is your ultimate weapon in MMA, so take good care of it.

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14 Steps To Train & Learn MMA At Home (Beginner-Friendly)

MMA (mixed martial arts) is a physically and mentally demanding sport that can be learned at home. Whether you’re a beginner or have some experience, these 10 steps will help you learn MMA at home.

I personally enjoy going to a gym much more and training with my peers. But with Covid-19, many gyms were closed – forcing us to train at home and be creative! During those times, I was figuring out how to train MMA at home (which is why this list is highly relevant). 

In this article, I focus on MMA training for beginners. This list is what I would personally do if I had to start learning MMA from the beginning at home (yes, it’s possible). It’s all about setting up space, getting the right equipment and knowing what to learn step-by-step.

Table of Contents

1. Set Up The Required Space At Home

There’s no way to learn effectively if you don’t have a space where you can practice regularly. To get started, try setting up a room in your house specifically for MMA training.

This can be as simple as creating a makeshift ring in your living room or basement, or investing in an actual MMA training area like the ones available from companies like Xtreme Couture and 10th Planet Jiu-Jitsu.

Your MMA training space at home doesn’t have to be that big but at least 2m by 1.5m (6.5ft by 5ft). Of course, the bigger the better because the additional space allows you to move more freely and place more equipment like a punching bag or speed bag.

Next step is to get the necessary equipment for your training. As a beginner, you don’t need that much – so don’t worry about breaking the bank. 

2. Get The Right Equipment

Essential equipment for mma training at home:.

• MMA Mat . A quality MMA mat will ensure that you are comfortable while training and fighting. Look for one with a heavy bottom so that it will not move during training sessions.
• Hand wrap . Hand wrap is essential when you are practising MMA with gloves on. Hand wrap provides support to your wrists and provides much comfort when wearing gloves. And not to mention, hand wrap can be washed much more easily than gloves – so let your hand wrap absorb your sweat instead of your gloves.
• MMA gloves . MMA fighters wear gloves to protect their hands and fists from injuries. If you are focused on MMA, then get an MMA glove. Getting a boxing glove for MMA could be too restrictive because it’s too thickly padded and your fingers are not free.
• Speed bag or punching bag . A speed bag is a training tool that can be used for a variety of purposes such as punching and evading. It’s much smaller than punching bags and will take less space. On the other hand, punching bags are a much more versatile tool that allows you to practice punching, kicking and even takedowns. If you have the space and budget, then go for a punching bag instead of a speed bag.
• Agility ladder . Agility ladder is essential for practising your footwork and rhythm. It’s relatively inexpensive and does not require much space at all. I personally like training with an agility ladder and have improved my footwork considerably.
• Full body mirror . When practising MMA (or any martial arts), it’s important to get the form right. For this, you need to pay attention to both the instructor and yourself. If you are learning from online videos, then pay attention to how the instructor moves his / her shoulders, torso and feet when striking. Similarly, pay attention to yourself using a mirror. You must achieve the same form as your instructor to be effective.

Related article:  The Ultimate Guide To Boxing Gloves Size For All Factors

Optional equipment for MMA training at home:

• Head gear . Headgear is important for protecting your head during sparring. Look for something that fits well, has good ventilation, and shields your ears from blows.
• Mouth guard . Mouth guard is important if you are going to spar with a partner- they are inserted into the mouth before a fight to protect against concussions, tooth fractures, and other oral injuries. Mouth guards are made of a variety of materials, including plastic or silicone – you cannot go wrong with any of them.
• Kicking shields . Kicking shields are used to practice kicking techniques without any repercussions. They come in different sizes, shapes, and weights, so you can find one that is perfect for your needs.

Once you’ve got the space and equipment set up, it’s time to start training. One of the best ways to learn is by watching professional fighters train and then trying to emulate their techniques. You can find UFC and other professional fights on YouTube, cable TV or online streaming services like UFC Fight Pass. 

You could also enroll into online MMA classes or even leverage technologies like VR headset for a more immersive training. I will talk more about the actual training later.

4. Learn Basic Striking

Basic striking techniques in MMA include punches, kicks, knees and elbow strikes. Each has its own advantages and disadvantages, so it’s important to learn the right one for the situation.

For example, kicks are great for hitting opponents from a distance, but they’re less effective against opponents who are facing you straight on. Punches have the advantage of being able to hit opponents at close distance, while still being less susceptible to counter attacks.

As a beginner to MMA, you should learn the basics of punches first – this includes jab, cross, uppercut and hook . These punches. techniques are the most basic and you could learn them from online sources like YouTube. Focus on getting the right form instead of the power. Once you get the right form, your punches will automatically be stronger and faster.

To throw punches at the right form, you need to make sure your shoulders and torso are also rotated. Most beginners throw punches only using their arms and elbow – this is slow and not powerful (and definitely not the right form).

Once you get the right form for throwing punches, then you could proceed with kicks, knee strikes and elbow strikes (in that order) . Similar to punching, focus on the right forms when it comes to kicks, knees and elbows – ensure your feet, shoulder and torso are rotated. Don’t focus on the power just yet.

After learning through basic striking, you should be familiar with the terminologies around MMA – and this is important when communicating to your peers. As you learn different techniques, you are bound to learn more terminologies. Don’t worry about memorising the terminologies but don’t neglect them either.

5. Learn Basic Takedown & Grappling

Takedown and grappling techniques like armbar, guillotine chokes and triangle chokes are important in MMA because they are extremely effective and can even decide the outcome of a fight early on. If you are not interested in takedowns and grappling, at least learn how to defend yourself against such attacks.

Takedowns and grappling attacks are especially important in today’s MMA because of how successful BJJ practitioners are in MMA matches like UFC. An MMA practitioner who does not practise grappling will not find much success in MMA (both in matches and in real world self-defence scenarios).

It’s much harder to practice takedowns and grappling at home – generally, you need a partner. I recommend going to YouTube to learn some basic home drills for BJJ. If you are completely alone, you could use your punching bag to practice takedown and grappling (even pillows would help).

At some point, you will need to go to a gym to practice takedowns and grappling. If you are learning MMA just for self defence and workout, then I guess going to the gym is not really necessary. Sticking with stand-up striking should be enough.

On the other hand, if you are serious about learning MMA and want to participate in matches, then you eventually must go to a gym to learn takedown, grappling and submission moves such as armbar, triangle chokehold etc. This requires years of practice and training before they can be executed safely in a real fight situation – practising alone at home won’t be enough.

6. Learn Basic Combos

Combos are extremely common in any martial arts (especially MMA). Practising basic combos allow you to get into a rhythm and make practice enjoyable – as well as effective in fights.

Basic combos in MMA include:

• Jab — Jab — Cross
• Jab — Cross —  Round Kick
• Jab — Cross — Left Hook — Low Kick.
• Jab —  Jab — Cross — Left Body Shot — Low Kick

You are free to create your combos or use the basic common combos. It is important to note that your combos should not be predictable. Being predictable is extremely dangerous – because you will be susceptible to counter attacks that could instantly result in a KO. 

Get creative on your combos and take inspiration from your most popular fighters. 

As a beginner, focus on basic combos first and then work on creating your own.

7. Learn Basic Defence

Once you know the basics of striking, you’ll need to learn how to defend yourself against different types of attacks.

There are dozens of different MMA techniques out there, but some of the most common ones include takedowns, chokes, and arm bars. Learning how to defend against these attacks is essential if you want to stay safe in a fight.

Here are the most common defence for beginners to learn:

• Keep your hands up (meaning, your hands are always up to protect your face, chin and jaw – as they are the weakest points). 
• Use your shin to defend against kicks. meaning, keep your leg up to protect your stomach against kicks. You could also rotate your shin to parry against enemy kicks.
• Use your knee to defend against takedowns. To launch a takedown attack, your opponent will most likely duck and go for your waist. Defend against this attack by keeping your knee up.
• Don’t expose your neck while grappling. While on the ground, it’s important to keep your neck protected. Once an opponent gets a hold of your neck, it could take as less as 5 seconds to make you unconscious with a blood choke.

These basic defences can easily be practised and learned through online sources like YouTube videos. So nothing to worry here, you can practise this by yourself at home.

8. Learn About Counters

Counter is when you predict your opponent’s strike, evade it and at the same time launch a counter attack. Thus  the name ‘counter’. Counter is extremely effective because your opponent does not expect it and you are using their punching weight against them.

Counter is an advanced technique that takes years to practise. Similar to grappling, counters are usually practised through sparring with a partner. You may have to go to a gym to practise counters. But that said, you can still incorporate counters and feints into your workout routine and shadow boxing. 

Counters cannot be learned through a textbook or course. You need to experience the fights and develop a feel for them.

Related article:  8 Tips To Predict Incoming Punches: Where To Focus In Boxing

9. Learn About Footwork & Rhythm

Footwork is an important part of any MMA fighter’s arsenal, as it allows them to move around the octagon more efficiently and defend against their opponent’s attacks. In order to incorporate footwork into your training, be sure to practice different types of footwork drills.

One drill that focuses on rhythm is called “The Scissor Sweep.” This drill involves two fighters circling each other, with one fighter using a scissor sweep move to take the other down. To learn how to do this move properly, practice timing your sweep so that you land before your opponent can counterattack.

Rhythm is another key factor in MMA fighting. To be successful, you need to know when to attack and when to defend. Practice learning different combinations of punches and kicks so that you can start landing the strikes that will defeat your opponents. Additionally, focus on practising moving around the octagon while keeping your balance – these skills will help you avoid being tackled or pushed out of the ring.

You can find plenty of YouTube videos on MMA footwork. This could be boxing, footwork, kickboxing or even karate. A great footwork separates the novice martial artists with the experienced ones. To the naked eye, poor footwork is what causes people to look ‘stiff’. 

10. Don’t Neglect Strength, Cardio and Nutrition

Cardio is Key For Mixed Martial Arts Training One of the most important things you need for MMA training is good cardio. If you don’t have good cardiovascular fitness, your workouts will be ineffective and you’ll end up injuring yourself more often.

To improve your cardio fitness, try incorporating some regular aerobic exercise into your routine. This could include running, biking, elliptical training, or even using an indoor trainer at home. At least practise your cardio three times a week. Without good cardio, all your MMA techniques will go to waste because you have no energy to use them (especially later in the rounds).

Strength Training is also Essential for MMA training. Muscles help protect your joints and help deliver power when you strike opponents with punches and kicks. Strengthening your muscles will also help reduce the chance of injury in MMA fights.

To increase your strength and muscle mass, try working out with weights at a gym or using resistance machines at home. You can also try high-intensity interval training (HIIT) if you want to maximise results in a short amount of time.

And lastly, Just like any other physical activity, MMA training requires proper nutrition in order to be effective and safe. If you don’t eat enough calories and carbohydrates during training sessions, you’ll end up feeling tired and weak later on in the day.  

11. Set Up a Training Schedule

One of the most important things you can do to improve your MMA skills is to set up a training schedule. By splitting your training into manageable sessions, you will be able to make consistent progress. Here are some tips for setting up a successful MMA training schedule:

• Decide what type of training you want to accomplish. If you only want to improve your striking skills, focus on sparring and drilling techniques regularly. If you are looking to improve your grappling abilities, focus on conditioning and learning submission holds.
• Determine how many days per week you will be able to train. If you are available six days per week, try to divide your time evenly among the five days. If you only have four days per week available, try working out three times per week instead of twice.
• Choose a workout routine that is challenging but realistic for your skill level and body composition. Do not overtrain; excessive fatigue will hinder your progress rather than help it forward. Try not to exceed two hours in total workout time each day except for conditioning workouts that last 30 minutes or less in duration.

12. Take Regular Breaks

MMA is a physical and mental sport that can be very demanding on the body. Taking regular breaks between rounds and training sessions can help to avoid overtraining, which can lead to injury. Additionally, it is important to allow your mind and body time to rest in order to maintain optimal performance.

13. Watch a lot of fights

In order to really learn MMA, it is important to watch a lot of fights and get inspiration. There are many online sources where you can watch MMA fights for free, or you can purchase video recordings of some of the best fights available. Watching a lot of fights will give you a better understanding of how the sport works and will help you improve your skills as a fighter. 

Watching replays of fights is a very common thing to do – especially before a match. You need to understand your opponent’s strengths and weaknesses to create a fighting strategy. 

If you are not planning to go into MMA tournaments, then at least watch the fights to get inspiration and learn. Focus on their combos and techniques – if it works for them, it should work for you too. What I find most useful are the YouTube channels that do analysis of fights. These channels will break down a fight into understandable info which you could learn from.

For example, Daniel Cormier (MMA legend) analysis fights on ESPN. You can watch some if from YouTube like this one. It’s very useful for me to learn.

14. Stay Calm and Patient

MMA is a physical and mental sport that can be very demanding on the body. It is important to be patient while learning this sport, as it may take some time to learn the proper techniques and develop your skills. Do not get discouraged if you do not progress quickly; with patience and practice, you will eventually become a better fighter.

It is important to stay calm and patient when learning MMA at home. Training in a controlled environment can help you to avoid injury and focus on the techniques, rather than the physical outcome of the match.

It is also important to be patient because learning new techniques takes time, and it can be frustrating if you feel like you are not making progress. Remain positive and allow your training partner or coach to guide you through each step of the learning process.

Can You Learn MMA From YouTube?

There is no doubt that MMA can be learned from YouTube. However, it is important to be aware of the quality and accuracy of the videos that you watch. Some amateur MMA fighters have developed their skills without proper training and have used inaccurate techniques in their videos. It is important to learn only from YouTube channels that are well established (Eg. High subscriber count or view count).

Here are some YouTube channels that I find useful and offer high quality MMA training videos:

• fightTIPS – (MMA related)
• T ony Jeffries –  (Boxing related) 
• Knight JiuJitsu –  (BJJ Related)

Can You Learn MMA Through VR At Home?

There is a growing trend of people wanting to learn self-defence techniques outside of the traditional gym setting. Virtual reality (VR) has been shown to be an effective way to teach new skills, and mixed martial arts (MMA) is one such skill that can be learned through VR.

The main benefit of learning MMA in VR is that it allows you to practice the skills in a safe and controlled environment. You can also use VR as a training tool to help improve your reflexes and timing. Additionally, by practising in VR you can develop endurance and coordination, which are essential for MMA training.

I recently bought a VR headset (Meta Quest 2) and bought some boxing games like “Thrill Of The Fight” – it’s quite cheap at $10 and incredibly fun. I was able to workout at home using this game and it was surprisingly effective. I was drenched in sweat after about 10 minutes of game play. If you have a VR game, I recommend checking out this game (not affiliated).

If you are looking for effective ways to workout from home, then I suggest looking into getting a VR headset. There are lots of games and workout-related content that you could follow along with very little space from home.

Thrill of the fight (boxing VR game)

Ifandi started Unflinched.com to answer all the questions of martial artist (regardless of the level). As an avid martial arts lover and curious person, he remembers how many unanswered questions he had when he started. With Unflinched.com, that's no longer the case.

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Using Boxing Footwork on Muay Thai: How To Mix Martial Arts?

UFC Performance Institute In Mexico City Celebrates Inaugural Academy Combine

On the heels of its grand opening last February, the UFC’s newest Performance Institute in Mexico City got down to business earlier this month with one of its prime objectives: holding a combine to identify some of the best emerging MMA talent in Central and South America.

Similar to the format used in recent years at the UFC's PI in Shanghai, China, more than 40 male and female athletes from the region were selected to compete in the inaugural Mexico City combine; a grueling, fast-paced week of striking, wrestling, grappling and conditioning drills. The efforts of each athlete were then recorded into some of the most precise scientific data the industry can produce. Then, at the conclusion of each daily session, the Performance Institute staff would meet to evaluate that data late into the evenings in an effort to determine which athletes would be awarded Academy contracts to continue their training in the state-of-the-art facility under the tutelage of the award-winning PI coaching staff.

“I’m really excited about the Performance Institute in Mexico City,” said Forrest Griffin, VP of Athlete Development and one of the chief coordinators of the 2024 combine.  “Not just because it’s going to give services to all the UFC athletes in the region, but they will have an Academy class here, so those Academy athletes will benefit from seeing the UFC athletes train, maybe even get into training with them. We want to bring the best talent from all around the region to make it better. We want to make this a talent goldmine. We can make Mexico City a real hub.”

RELATED: Ribbon Cutting For UFC's 3rd Performance Institute In Mexico City

As it pertains to combat sports, Mexico has for decades been lauded for the boxers it produces. But with recent UFC titles won by the likes of Alexa Grasso, Yair Rodriguez and Brandon Moreno, it feels like a turning point where the country and the region are pivoting towards renown in producing world-class athletes in mixed martial arts. The opening of this Performance Institute is certain to accelerate that phenomenon.

View this post on Instagram A post shared by UFC Performance Institute (@ufcpi)

“I think it’s going to be huge,” agreed Eric Del Fierro, technical director of the PI. “We’re providing a lot of resources to Latin American fighters that they’ve never had before. We’re hoping to provide a more science-based approach to training.”

PI Coach Andrea Nuñez, who conducted countless athlete drills throughout the week, marveled at the stories she heard from the hopefuls during the process, each as unique as the fighters themselves, but all connected by the dream of making a better life for themselves and their loved ones.

One fighter, for instance, had left his home country nine years ago, scraping money together from odd jobs, including working in a public restroom, to get to this opportunity. “This is my opportunity to make those nine years worth it,” he told her.

“Another one of them shared with me that he was bullied as a kid until he figured out that he could start punching people. He got really good at it and unfortunately, he became the bully. Someone brought him into an MMA gym and put him in a sparring session.”

He soon found himself face down on the mat and that’s when the change began; he had found his sport.

“It calmed him down and brought him full circle: from being bullied, to being the bully, to becoming a professional MMA fighter.”

Despite being in competition for a limited number of Academy contracts, it was stories like these that fostered a spirit of camaraderie that dominated the proceedings from start to finish. The more strenuous the tests became, the deeper the bonds of friendship seemed to go.

As such, it made the final selection process all the more difficult on the final day of the combine. When athletes arrived at the facility that day, the ones who had been chosen were displayed on the massive video wall that greets you when enter through the glass doors of the facility. Hugs, tears and congratulations followed, and the chosen called home to share their big news.

“It was a tough selection process,” Del Fierro explained. “There were 42 people that were part of the combine process. It was hard. A very long, grueling week. And a very emotional week. We only selected 19 out of the 42. It was tough. There’s a lot of talent.”

Nuñez emotionally agreed.

“It’s hard because you see yourself in them. Whether it was the good or the bad news, you remember when that was you. You think of how many times you’ve been told ‘no’ and doors have closed on you. And then you’ve been on the other side where doors finally open up for you. Finally, you get through and finally get a ‘yes’ and it’s the yes that changes your life and your path.”

The 19 fighters chosen impressively represented eight different countries: Mexico, Ecuador, Argentina, Peru, Cuba, Costa Rica, Chile, and Venezuela. Time will tell where these developing fighters will eventually land. A few had fights booked already, a few were just getting started. But it was evident all week long how meticulous the PI staff was in scouting this year’s participants.

RELATED:   Photo Gallery | UFC Performance Institute Unveiled In Mexico City

“The talent in the gym is unbelievable,” said Duncan French, Senior Vice President of the Performance Institute. “The future of Latin American MMA is here.”

‘I’ve Definitely Gone To Another Level’ – Reece McLaren Believes New Training Camp Will Help Him At ONE Fight Night 22

Reece “Lightning” McLaren believes a recent gym move will revitalize his MMA career as he aims for the top of the flyweight stack.

The #4-ranked star has shifted his training to Queensland’s CMBT Training Centre ahead of his bout with “Wolf Warrior” Hu Yong at ONE Fight Night 22: Sundell vs. Diachkova on Prime Video , and he’s confident it will pay off in his performance.

McLaren has prepared for his recent bouts at Boonchu gym with Muay Thai legend John Wayne Parr, but despite leveling up with his striking, the Australian star knew he needed to plug the holes in his training.

Speaking on the transition ahead of his upcoming fight on Friday, May 3, “Lightning” said:

“Respectfully, I think some things just run full circle. I’ve made the switch now to the CMBT Training Centre. I’m training there full time and I’m already seeing a massive improvement in a few things MMA-wise. “I have to give props to Miles [Muecke]. His dedication to my training has blown me away. As head coach, he’s taken everything by the reins and I’ve definitely gone to another level thanks to him. “I’m sure everyone’s going to see the results.”

After earning back-to-back stoppage wins in 2022, McLaren’s bout against Kairat “The Kazakh” Akhmetov gave him the nudge he needed to find a dedicated MMA facility to continue honing his craft.

Akhmetov’s wrestling helped the Kazakhstani earn a unanimous decision win at ONE Fight Night 10. Because of this, “Lightning” realized he had to get back to a more all-round approach to training.

McLaren explained:

“It was like a turning point. Personally, I really had to focus on myself and that’s what I had committed to this year, committing to my own training. “And again, that was the irony, I’m just not a striker. So, it’s made us take the MMA journey back down the road a little bit and focus on actual MMA. “Everything that is MMA is pulsating through my veins. I’m so excited to be back training MMA full time.”

Reece McLaren ‘Refreshed’ By New Training Regimen

Mixed martial arts is more than the sum of its parts, so despite doing his best to train in all ranges for his last outing, Reece McLaren knew some elements were missing in his preparation.

“Lightning” worked hard on his striking under John Wayne Parr and got to grapple with Boonchu students, but now he’s back to moving through every discipline seamlessly, which he feels is very important at the top level.

McLaren said:

“Yeah, it’s bridging the gap between the [ranges], not trying to strengthen too much of what you know is already strong. That’s what’s making everything better. I’m really enjoying the direction in which my MMA’s going in, and I’m so excited to showcase it.”

McLaren now also has a new bunch of training partners on a similar mission.

This means he’s getting pushed in his sparring rounds and getting a close simulation to what he will face when he returns to action at ONE Fight Night 22.

Giving kudos to teammates helping him day-to-day, “Lightning” said:

“One of my best training partners, Mizuho [Matsuyama], is a Japanese guy, a little flyweight. And then there’s Oden [Muscat]. The team’s huge. “We’re putting in heaps of rounds. Heaps of actual MMA rounds too, which is just amazing. Five-minute rounds, you name it, we’re pretty much doing it. The process is being loved again and that’s really, really refreshing.”

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Alta Partners with Mike Tyson’s Coach, Rafael Cordeiro, to Bring MMA Training to UFC Fans Globally

SYDNEY, AUSTRALIA / ACCESSWIRE / April 15, 2024 / Alta Global Group (NYSE American:MMA), a leading name in martial arts and combat sports training, announced today that Kings MMA Founder and esteemed coach Rafael Cordeiro will join the Alta Academy . Cordeiro, who is currently training former World Heavyweight Champion Mike Tyson for his much-anticipated upcoming bout with Jake Paul on July 20 , broadcast exclusively on Netflix, brings a wealth of experience to the Alta Academy platform.

The Alta Academy features an extensive online collection of masterclass-style instructional videos from some of the acclaimed coaches and athletes in the industry. Cordeiro, a former mixed martial artist and Muay Thai champion, earned Coach of the Year awards in 2012 and 2016. Cordeiro's intense training regime and influence in combat sports has recently been highlighted in numerous social media posts as he prepares boxing icon Mike Tyson for his much-hyped match with social influencer Jake Paul .

Alta Academy , a vital component of trainalta.com , provides UFC fans and those new to combat sports with an easily accessible opportunity to begin their training journey. For just $26 per month, subscribers can access Cordeiro's Muay Thai course alongside other renowned expert-led sessions . Designed to support in-gym training, the Alta Academy caters to a broad audience, from novices to seasoned martial artists seeking to refine their techniques.

Alta's active gym footprint reached 544 gyms in January 2024 , with more than 3,000 gym profiles now available on the platform. There were over 45,000 martial arts and MMA gyms in North America as of September 2023 , according to data from IBIS.

Looking ahead, Alta is gearing up to introduce new masterclass series led by renowned figures in the world of MMA, offering an extensive range of valuable resources for fans and participants of every skill level.

Since its inception, the Alta Academy has generated significant growth, expanding its digital content offerings to include the entire syllabus for the Warrior Training Program, Alta's flagship offering. Additionally, the platform has extended its online training to cover a diverse range of disciplines beyond MMA, including Jiu-jitsu, boxing, wrestling, and Muay Thai, among others.

Nick Langton , founder and CEO of Alta Global Group , expressed his enthusiasm about the Academy's impact on combat sports training: "We are thrilled to host so many legends of MMA at the Academy, enabling fans to receive training insights from the best in the industry. The Alta Academy is committed to empowering our community with access to world-class instructional content and fostering a culture of continuous learning and growth among combat sports enthusiasts of all skill levels."

ABOUT ALTA GLOBAL GROUP LIMITED

Alta Global Group Limited is a technology company that is enabling the global martial arts and combat sports industry to maximize the monetization opportunities available to the sector by increasing consumer participation in the sport and building upon existing community offerings within the sector. While the Company believes martial arts and combat sport gyms have a superb in-gym product, they are ripe for transformation when it comes to building sales channels, enhancing customer onboarding, optimizing engagement and driving the growth and retention of members and membership revenues within their gym communities. For more information, please visit https:// www.altaglobalgroup.com .

Forward Looking Statements

Statements in this press release about future expectations, plans, and prospects, as well as any other statements regarding matters that are not historical facts, may constitute "forward-looking statements." These statements include, but are not limited to, statements relating to the Company's operations and business strategy and the Company's expected financial results. The words "anticipate," "believe," "continue," "could," "estimate," "expect," "intend," "may," "plan," "potential," "predict," "project," "should," "target," "will," "would" and similar expressions are intended to identify forward-looking statements, although not all forward-looking statements contain these identifying words. The forward-looking statements contained in this press release are based on management's current expectations and are subject to substantial risks, uncertainty and changes in circumstances. Actual results may differ materially from those indicated by such forward-looking statements as a result of various important factors, including the uncertainties related to market conditions and other factors discussed in the "Risk Factors" section of the Company's final prospectus filed with the SEC . Any forward-looking statements contained in this press release speak only as of the date hereof, and, except as required by federal securities laws, the Company specifically disclaims any obligation to update any forward-looking statements, whether as a result of new information, future events, or otherwise.

Investor Contact:

Dave Gentry RedChip Companies, Inc. C: 1-407-491-4498T: 1-407-644-4256E: [email protected]

SOURCE: Alta Global Group

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Conor McGregor’s MMA champ sparring partner lifts lid on training with UFC star for return… and his famous left hand

• Jack Figg , Digital Sports Reporter
• Published : 13:38 ET, Apr 18 2024
• Updated : 14:07 ET, Apr 18 2024
• Published : Invalid Date,

MMA star Brendan Loughnane admits he had to pinch himself when he began training with Conor McGregor.

But before long, he was on the receiving end of the UFC legend's famously powerful left hand.

The two linked up in Dubai IN November when McGregor was preparing to make his return to the octagon.

And Loughnane revealed it was a long time coming.

He said: "It was a bit of a pinch me moment.

"It was quite crazy because when I went to commentate in Dublin we'd never met at that point, I went down to the Forge and we met.

"We were talking and I said, 'It's nice to finally meet you.' And he said, 'We've never met?' He couldn't believe it either.

"We'd been talking back and forth on Instagram for a while and I said, 'When you come to Dubai, let's train.'

"And he did, he messaged me, we trained I think six weeks back to back, a couple of times at least five nights a week, sparring, training. And I really enjoyed it."

Loughnane, 34, returns to the cage on Friday in Chicago, coincidently against McGregor's training partner Pedro Carvalho , 28.

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And he does so having been knocked out in his last bout in June.

So Loughnane wanted to experience McGregor's feared southpaw left to knock some confidence into him.

Loughnane said: "I did, yeah! And I did feel it, a good few times on the chin.

"And to be honest, I was chin-checking anyway because of my last fight and I was thinking, 'I wonder if this chin still works.'

"And there's nothing like a McGregor backhand to see if it's still happening and it's still going and we're still good."

Loughnane in 2022 won the Professional Fighters League season at featherweight, scooping the $1million cash prize.

But he was knocked out by 2023 winner Jesus Pinedo, 27, and failed to qualify for last year's knockout stages.

So he returns with a vengeance this year in his season opener against Carvalho, coached by McGregor's trainer John Kavanagh.

And then Loughnane hopes to help McGregor, 35, in his UFC 303 return against Michael Chandler, 37, set for June 29.

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He said: "Obviously now I'm fighting one of John's guys, that's put a bit of a spinner in the works for this camp.

"But after, I'd love to jump in to his Chandler camp and be around it in some capacity."

How does the PFL work?

The PFL is MMA's only seasonal format, consisting of qualifying and knockout stages.

Stars in each division have two 'regular season' qualifying bouts with points earned per method of victory.

The top four then progress to the 'playoffs' where it is win-or-go-home starting in the semi-finals.

It sets up a finale of fights where the title belt and $1m cash prize are at stake.

• Conor McGregor

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The trains and stations of the Moscow Metro

2 Comments · Posted by Alex Smirnov in Cities , Travel , Video

The Moscow Metro is the third most intensive subway system in the world after Tokyo and Seoul subways. The first line was opened on May 15, 1935. Since 1955, the metro has the name of V.I. Lenin.

The system consists of 12 lines with a total length of 305.7 km. Forty four stations are recognized cultural heritage. The largest passenger traffic is in rush hours from 8:00 to 9:00 and from 18:00 to 19:00.

Cellular communication is available on most of the stations of the Moscow Metro. In March 2012, a free Wi-Fi appeared in the Circle Line train. The Moscow Metro is open to passengers from 5:20 to 01:00. The average interval between trains is 2.5 minutes.

The fare is paid by using contactless tickets and contactless smart cards, the passes to the stations are controlled by automatic turnstiles. Ticket offices and ticket vending machines can be found in station vestibules.

Tags:  Moscow city

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Tomás · August 27, 2012 at 11:34 pm

The Moscow metro stations are the best That I know, cars do not.

Alberto Calvo · September 25, 2016 at 8:57 pm

Great videos! Moscow Metro is just spectacular. I actually visited Moscow myself quite recently and wrote a post about my top 7 stations, please check it out and let me know what you think! :)

http://www.arwtravels.com/blog/moscow-metro-top-7-stations-you-cant-miss

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‘Conan O’Brien Must Go’ Is the Best Version of Conan

The comedian’s new travel show proves he’s at his best away from the rigid confines of late night

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After hundreds of episodes of Hot Ones , there’s little a guest can do to shake up the reliable formula of thoughtful questions combined with increasingly spicy chicken wings. But Conan O’Brien isn’t just any guest. Conan is someone who arrives with “Dr. Arroyo,” his personal physician, who, when asked where he went to medical school, answers “1998”; he deposits the remains of each wing into his jacket pocket; seemingly unfazed by the heat, he chugs hot sauces like they’re in tiny liquor bottles from a hotel minibar; he rubs the drumsticks on his hands, mouth, and, yes, nipples. Even as Conan’s pale complexion begins to resemble a ripe tomato, he remains committed to the bit, raising his body temperature by two degrees in a state of delirium. (According to Dr. Arroyo, of course.) Behold, the comedy GOAT:

Aside from being one of the funniest people on the planet, Conan seems to operate at the peak of his powers when surrounded by chaos. He was, for a time, our longest-tenured late-night host: He had a career on the airwaves that spanned nearly three decades, not unlike his icon, Johnny Carson. But while Conan could do the usual late-night beats in his sleep—the opening monologue, the celebrity interviews—he was never better than when things went completely off the rails. Consider: Conan used his last week as the short-lived host of The Tonight Show to waste NBC’s money on bringing a Kentucky Derby–winning horse to set; trolled his interns and staff in remote segments; introduced the world to his associate producer Jordan Schlansky, who gamely played a pretentious foil ; found an actual Tinder date with Dave Franco.

But some of Conan’s best work has been when he’s left the rigid confines of late night altogether. In 2015 Conan began a spinoff travel series, Conan Without Borders , in which he explored other countries armed with little more than his self-deprecating wit. “[Travel shows are] completely outside the realm of anything I do,” he explained to The New York Times in 2019. “They can be frightening because they take away a lot of control. I’m out there, I don’t often know what I’m going to encounter.” More often than not, it’s led to comedy gold. For instance, while he was taking a Japanese etiquette lesson, Conan’s instructor said that he wasn’t her type. The reason: “Face.”

Face . You could never script something so casually brutal; therein lies the magic. Most important, Conan never mocks other cultures to induce laughs—instead, he makes himself the butt of the joke, leaning into the bit of an ignorant tourist. But what truly elevated Conan Without Borders was how he could deftly weave in educational components and approach dark periods of a country’s history with genuine sensitivity. (Conan’s visit to the Armenian Genocide Memorial with his longtime assistant, Sona Movsesian, is among the most emotionally resonant moments of his career.) Thankfully, even though Conan has bowed out of the late-night scene, he’s doubling down on the travelogues.

On Thursday—Conan’s birthday, no less—Max released Conan O’Brien Must Go , a four-part series that takes him to Norway, Argentina, Thailand, and Ireland. These destinations were inspired by his podcast, Conan O’Brien Needs a Friend , which, in addition to celebrity interviews, features conversations with fans from around the globe. (The fans frequently invite Conan to come visit their neck of the woods; few would ever imagine he’d take them up on the offer.) While Conan O’Brien Must Go doesn’t rely on celebrity cameos, every episode opens with Werner Herzog voice-over narration about the grandeur of Mother Earth and how, to fully appreciate its natural wonders, we must sometimes “defile it.” Rest assured, Conan the Defiler is more than up to the task.

What separates Conan O’Brien Must Go from his first travel show is the incorporation of those fans, including a Norwegian fish farmer, an Irish medical student, and an Argentine painter. The fans understandably react to Conan showing up at their front door with a mixture of shock and glee, but before they even get a chance to compose themselves, he playfully roasts their respective living situations. Nobody gets it worse than Jarle, a young Norwegian rapper who still sleeps with soccer-themed bedsheets from childhood and has bread so stale it lands with an audible thud when Conan drops it. “I’ll wipe the floor with you,” Conan tells Jarle, “which actually might be a good idea, because I think you’d pick up a lot of lint.”

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But while it’s enjoyable in its own right to see Conan surprise fans, Conan O’Brien Must Go is never better than when he throws all caution to the wind mingling with the locals. One standout bit in Argentina involves a soccer team that invites Conan to its stadium, where he proceeds to take the sport’s reputation for theatrical diving to another level, with fake blood spurting out of his mouth. Argentina is also where Conan reunites with his archnemesis, Schlansky, who repeatedly corrects him on the proper pronunciation of tango over dinner. (Schlansky insists he’s right, even when the chefs disagree with him.) And while some comedians might have second thoughts if nobody seems entertained by their shenanigans, Conan always doubles down—if only for his own amusement. (The Argentine gauchos did not enjoy his singing talents.)

Despite all the silliness that’s part of the Conan experience, Conan O’Brien Must Go also manages to have moments of real profundity. For one, Conan uses the Ireland episode to explore his own heritage, culminating with a visit to the patch of rural farmland that belonged to his ancestors. It puts everything into perspective: His forebears fled the Irish famine for America, and their descendant returned with a camera crew and decades of fame and success under his belt. Truly, what are the odds? But what really tugs at the heartstrings is a brief video from the Norwegian fish farmer Kai, who explains how Conan’s visit to his small town completely changed his life. It’s genuinely heartwarming stuff, proving that comedy can achieve more than just laughs when it’s approached with curiosity and empathy.

It’s been three years since Conan last graced our screens, and his absence really underlined that he’s one of one. You can’t imagine anyone else showing up to a foreign country and reacting to situations on the fly without everything falling apart at the seams. But as Conan proved time and again during his late-night tenure, that’s where great comedy can be found: among the people, whether it’s in the streets of Harlem or a Civil War reenactment . Conan’s late-night career went through many phases , all of them worthy, but in retrospect, it feels like the format was holding him back. Conan O’Brien Must Go isn’t just a hilarious return to form: It’s one of the best things he’s ever done. Let’s hope the show’s Season 2 renewal will be a matter of when, not if. With Conan at the helm, there are so many more countries worth exploring—and defiling.

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Claudia Looi

Touring the Top 10 Moscow Metro Stations

By Claudia Looi 2 Comments

Komsomolskaya metro station looks like a museum. It has vaulted ceilings and baroque decor.

Hidden underground, in the heart of Moscow, are historical and architectural treasures of Russia. These are Soviet-era creations – the metro stations of Moscow.

Our guide Maria introduced these elaborate metro stations as “the palaces for the people.” Built between 1937 and 1955, each station holds its own history and stories. Stalin had the idea of building beautiful underground spaces that the masses could enjoy. They would look like museums, art centers, concert halls, palaces and churches. Each would have a different theme. None would be alike.

The two-hour private tour was with a former Intourist tour guide named Maria. Maria lived in Moscow all her life and through the communist era of 60s to 90s. She has been a tour guide for more than 30 years. Being in her 60s, she moved rather quickly for her age. We traveled and crammed with Maria and other Muscovites on the metro to visit 10 different metro stations.

Arrow showing the direction of metro line 1 and 2

Moscow subways are very clean

To Maria, every street, metro and building told a story. I couldn’t keep up with her stories. I don’t remember most of what she said because I was just thrilled being in Moscow.   Added to that, she spilled out so many Russian words and names, which to one who can’t read Cyrillic, sounded so foreign and could be easily forgotten.

The metro tour was the first part of our all day tour of Moscow with Maria. Here are the stations we visited:

1. Komsomolskaya Metro Station  is the most beautiful of them all. Painted yellow and decorated with chandeliers, gold leaves and semi precious stones, the station looks like a stately museum. And possibly decorated like a palace. I saw Komsomolskaya first, before the rest of the stations upon arrival in Moscow by train from St. Petersburg.

2. Revolution Square Metro Station (Ploshchad Revolyutsii) has marble arches and 72 bronze sculptures designed by Alexey Dushkin. The marble arches are flanked by the bronze sculptures. If you look closely you will see passersby touching the bronze dog's nose. Legend has it that good luck comes to those who touch the dog's nose.

Touch the dog's nose for good luck. At the Revolution Square station

Revolution Square Metro Station

3. Arbatskaya Metro Station served as a shelter during the Soviet-era. It is one of the largest and the deepest metro stations in Moscow.

Arbatskaya Metro Station

4. Biblioteka Imeni Lenina Metro Station was built in 1935 and named after the Russian State Library. It is located near the library and has a big mosaic portrait of Lenin and yellow ceramic tiles on the track walls.

Lenin's portrait at the Biblioteka Imeni Lenina Metro Station

5. Kievskaya Metro Station was one of the first to be completed in Moscow. Named after the capital city of Ukraine by Kiev-born, Nikita Khruschev, Stalin's successor.

Kievskaya Metro Station

6. Novoslobodskaya Metro Station  was built in 1952. It has 32 stained glass murals with brass borders.

Novoslobodskaya metro station

7. Kurskaya Metro Station was one of the first few to be built in Moscow in 1938. It has ceiling panels and artwork showing Soviet leadership, Soviet lifestyle and political power. It has a dome with patriotic slogans decorated with red stars representing the Soviet's World War II Hall of Fame. Kurskaya Metro Station is a must-visit station in Moscow.

Ceiling panel and artworks at Kurskaya Metro Station

8. Mayakovskaya Metro Station built in 1938. It was named after Russian poet Vladmir Mayakovsky. This is one of the most beautiful metro stations in the world with 34 mosaics painted by Alexander Deyneka.

Mayakovskaya station

One of the over 30 ceiling mosaics in Mayakovskaya metro station

9. Belorusskaya Metro Station is named after the people of Belarus. In the picture below, there are statues of 3 members of the Partisan Resistance in Belarus during World War II. The statues were sculpted by Sergei Orlov, S. Rabinovich and I. Slonim.

10. Teatralnaya Metro Station (Theatre Metro Station) is located near the Bolshoi Theatre.

Teatralnaya Metro Station decorated with porcelain figures .

Taking the metro's escalator at the end of the tour with Maria the tour guide.

Have you visited the Moscow Metro? Leave your comment below.

January 15, 2017 at 8:17 am

An excellent read! Thanks for much for sharing the Russian metro system with us. We're heading to Moscow in April and exploring the metro stations were on our list and after reading your post, I'm even more excited to go visit them. Thanks again 🙂

December 6, 2017 at 10:45 pm

Hi, do you remember which tour company you contacted for this tour?

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• Bailey vs. Gildea Bailey vs. Gildea

Jeremy Bailey vs. Phil Gildea

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• Event: Cage Rage 2: Silva vs. Strebendt
• Date: Saturday 02.22.2003
• Venue: York Hall
• Enclosure: Cage
• Location: London, England
• Bout Billing: Main Card (fight 12 of 15)
• Pro/Am: Professional
• Weight: 170 lbs (77.0 kg)
• Bailey Total Disclosed Pay: Bailey Disclosed Pay: None Disclosed
• Gildea Total Disclosed Pay: Gildea Disclosed Pay: None Disclosed

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