MMA Training Plan, Beginner
12-Week MMA Training Plan for Beginners
Twelve weeks of structured exposure to the three pillars of MMA. Strikers build a stance and a jab cross, grapplers learn a shot and a sprawl, and everyone gets the back mount and mount positions grooved before any live rolling starts.
Duration
12 weeks
Sessions / week
4
Per session
75-90 min
Level
Beginner
Coach Rico
MMA coach, striking, wrestling, submissions
Before You Start
- Medical clearance if you are over 35 or have joint history
- Baseline 20 minute jog without stopping
- 10 push ups and a 45 second plank
- Mouthguard, hand wraps, 16 ounce gloves, rashguard, shorts without pockets
Week by Week Structure
Weeks 1-3: Stance, Shot, Sprawl
Build the MMA stance with a slightly wider base than boxing. Learn the single leg shot and the sprawl response. Jab and cross only in striking.
Monday: Striking Base
75 minWarm up (15 min)
- Jump rope, neck and shoulder mobility
Stance and jab (25 min)
- MMA stance hold with slightly wider base, 3 sets of 1 minute
- Jab in the air, 4 rounds of 2 minutes
- Jab cross on the bag, 4 rounds of 2 minutes at 60 percent
Level change (20 min)
- Penetration step drill, 4 rounds of 2 minutes
- Level change then jab, 3 rounds of 2 minutes
Cool down (15 min)
- Hip and shoulder mobility
Wednesday: Wrestling Intro
75 minWarm up (15 min)
- Jog, shots in the air, sprawl drills
Single leg (30 min)
- Single leg entries, 4 rounds of 2 minutes, no finish
- Single leg to bodylock finish, 4 rounds of 2 minutes with a drilling partner
Sprawl (20 min)
- Sprawl response to a partner single leg, 5 rounds of 2 minutes
- Sprawl and circle, 4 rounds of 2 minutes
Cool down (10 min)
- Mobility
Friday: Conditioning
60 minRun (30 min)
- 30 minute zone 2 jog, conversational pace
Strength (25 min)
- Goblet squat, 4 x 10 at moderate load
- Push up, 4 x 12
- Inverted row, 4 x 8
- Plank, 3 x 45 seconds
Cool down (5 min)
- Mobility
Saturday: Positional Drill
75 minWarm up (15 min)
- Jog, shrimp, technical stand up
Mount and back mount drilling (40 min)
- Mount hold and maintenance, 4 rounds of 2 minutes with partner bucking
- Back mount hooks and seat belt grip, 4 rounds of 2 minutes
- Transition mount to back, 4 rounds of 2 minutes
Cool down (20 min)
- Mobility, breath work
Weeks 4-6: Add Kicks and Guard Basics
Introduce the teep and the low kick. Learn closed guard with hip bumps and scissor sweep. Shots drill with timing off the jab.
Monday: Striking Plus Kicks
80 minWarm up (15 min)
- Jump rope
Kicks intro (30 min)
- Teep on the bag, 4 rounds of 2 minutes, emphasize chamber
- Low kick on the bag, 4 rounds of 2 minutes, rotate on the ball of the foot
- Jab cross low kick combination, 3 rounds of 2 minutes
Bag rounds (25 min)
- 5 rounds of 3 minutes, mix jab cross low kick, reset between combos
Cool down (10 min)
- Mobility
Wednesday: Shots Off The Jab
75 minWarm up (15 min)
- Jog, shots in the air
Combination wrestling (40 min)
- Jab to single leg entry, 4 rounds of 2 minutes
- Jab feint to double leg, 4 rounds of 2 minutes
- Sprawl and circle, 4 rounds of 2 minutes
Cool down (20 min)
- Mobility, hydration
Friday: Strength
70 minWarm up (10 min)
- Dynamic
Strength (50 min)
- Goblet squat, 4 x 8
- Trap bar deadlift, 4 x 5 at 70 percent 1RM
- Push up variation, 4 x 10
- Pull up or band assisted pull up, 4 x 6
- Hollow hold, 3 x 30 seconds
Cool down (10 min)
- Mobility
Saturday: Guard Basics
80 minWarm up (15 min)
- Shrimps, bridges, technical stand up
Closed guard (45 min)
- Closed guard posture control, 3 rounds of 2 minutes
- Hip bump sweep, 4 rounds of 2 minutes
- Scissor sweep, 4 rounds of 2 minutes
- Maintain closed guard against passing pressure, 3 rounds of 2 minutes
Cool down (20 min)
- Mobility, film review
Weeks 7-9: Clinch and Ground Control
Introduce the Thai clinch, dirty boxing clinch, and ground and pound from top control. First light flow rounds on the ground.
Monday: Clinch Work
80 minWarm up (15 min)
- Jump rope, neck mobility
Clinch (40 min)
- Double collar tie entries, 4 rounds of 2 minutes
- Knees from the clinch, 4 rounds of 2 minutes on the bag
- Dirty boxing uppercut from the clinch, 3 rounds of 2 minutes
Bag (15 min)
- 4 rounds of 3 minutes, integrate clinch entries
Cool down (10 min)
- Mobility
Wednesday: Ground Drilling
80 minWarm up (15 min)
- Shrimps, technical stand up
Top control drilling (45 min)
- Mount maintenance against resisting partner, 4 rounds of 2 minutes
- Ground strikes on focus mitts from mount, 4 rounds of 2 minutes
- Back mount seat belt maintenance, 4 rounds of 2 minutes
Cool down (20 min)
- Film review
Friday: Conditioning
60 minIntervals (30 min)
- Assault bike, 8 rounds of 45 seconds hard, 45 seconds easy
Strength (25 min)
- Front squat, 3 x 6
- Row, 3 x 8
- Weighted carry, 3 x 40 meters
Cool down (5 min)
- Mobility
Saturday: Light Ground Flow
80 minWarm up (15 min)
- Jog, shrimps
Flow (45 min)
- 5 rounds of 4 minutes flow rolling, no submissions, positional focus only
Cool down (20 min)
- Mobility, hydration
Weeks 10-12: Light Live Rounds
Introduce light standup sparring at 30 percent and positional ground rolls. Only with a coach present. No knockouts or submissions finished hard.
Monday: Striking Sparring
85 minWarm up (20 min)
- Jump rope, pad touch up
Sparring (35 min)
- 4 rounds of 2 minutes at 30 percent, striking only, no takedowns
- Wear 16 ounce gloves, headgear, shin guards
Cool down (30 min)
- Film review
Wednesday: Positional Ground Rolls
80 minWarm up (15 min)
- Shrimps, bridges
Positional rolls (45 min)
- Start in closed guard, roll 4 rounds of 3 minutes, reset when a sweep or pass is achieved
- Start in mount, roll 4 rounds of 3 minutes
Cool down (20 min)
- Mobility
Friday: Strength Plus Conditioning
75 minWarm up (10 min)
- Dynamic
Strength (40 min)
- Back squat, 3 x 5 at 75 percent 1RM
- Bench press, 3 x 5 at 75 percent 1RM
- Pull up, 3 x 6
Conditioning (20 min)
- Assault bike, 6 rounds of 30 seconds hard, 60 seconds easy
Cool down (5 min)
- Mobility
Saturday: Integration Round
90 minWarm up (20 min)
- Pad touch up, shots
Integration (45 min)
- 3 rounds of 3 minutes, standup at 30 percent with takedown attempts allowed
- Reset if the fight goes to the ground, start next round standing
Cool down (25 min)
- Film review, mobility
Key Techniques
MMA stance
Wider base than boxing, hips squared less, hands at temple height to protect against kicks and takedowns. Weight evenly distributed to defend shots.
Single leg takedown
Penetration step with the lead foot deep between the opponent legs, the head to the inside or outside depending on variant, hands clamped behind the knee. Drive the opponent off balance and finish with a run the pipe or a bodylock.
Sprawl
Feet kick back, hips drop to the mat, belly flattens on the opponent shoulders. Hands cup the opponent head or underhooks to prevent re shot.
Closed guard
Legs locked around the opponent waist, hips active. Posture control, grip breaks, and hip bump or scissor sweep are the priority. No submission hunting as a beginner until posture is controlled.
Teep and low kick
The teep is a front push kick that controls distance. The low kick rotates through the target at shin height. Both require hip rotation, not a leg swing.
Fueling and Recovery
MMA beginners often underfuel because they train across multiple disciplines and burn more than a single sport athlete. Target 2.0 grams of protein per kilogram, 4 to 6 grams of carbohydrate per kilogram on training days, and adequate fat at 1.0 gram per kilogram to support hormone function. Hydration needs are high because of sweat rate across grappling and striking. Drink 500 milliliters in the two hours before training and another 750 milliliters during each session. Electrolytes with 500 to 700 milligrams of sodium per liter are helpful, especially in hot rooms. Skin care is part of nutrition in a broad sense. Shower within 30 minutes after grappling, wash your gi or rashguard after every session, and have a dedicated mat shoes or bare feet rule to reduce staph and ringworm risk.
Equipment Checklist
- Rashguard, fight shorts without pockets or zippers
- MMA gloves 4 ounce, 7 ounce grappling, and 16 ounce striking gloves
- Hand wraps, 180 inch cotton
- Mouthguard, boil and bite at minimum
- Shin guards for sparring weeks
- Headgear for light sparring rounds
- Athletic tape for fingers and toes
Progress Milestones
Week 3
Single leg entries are smooth and the sprawl drops on cue.
Week 6
Closed guard holds against a passing partner for a full 2 minute round.
Week 9
Clinch entries are followed by a knee or dirty boxing strike without freezing.
Week 10
First light sparring round completed without losing posture or gassing.
Week 12
Integration round shows takedown attempts from the clinch and control on the ground.
Track this plan in MMA AI
Log every session, get AI video feedback on your technique, and follow Coach Rico as a personal coach inside the app.
Frequently Asked Questions
Should I train MMA or pick one discipline first?+
Either approach works. Picking boxing or BJJ first for 6 to 12 months gives you a deeper single discipline base. Training MMA from day one is legitimate if the gym has a structured beginner program. What does not work is rotating between four gyms with no coordination.
How many times per week should a beginner train?+
Three to four. More than that with no training base produces skin issues, sleep loss, and overuse injuries. You build capacity by staying consistent for 6 months, not by pushing 6 days in week 2.
Can I spar in the first month?+
No. Standup sparring in week one is how new students get knocked out and quit. The plan pushes live rounds to week 10 for a reason. Drilling builds the ceiling of how you perform in sparring.
Do I need a gi?+
Not for MMA specifically. A gi helps BJJ training because gripping is fundamental. For MMA, rashguard and shorts are the priority. A gi is a useful supplementary tool if you add BJJ classes.
Is MMA safe for my full time job?+
At beginner volumes, yes. Positional rolls and drilling produce minor bruises and soreness. Sparring is where real injury risk begins, and this plan caps that to a few light rounds in the final month. Scale back if a shoulder or knee feels off.