Whether you want to start your journey to becoming a pro MMA fighter, or you just want to learn an effective martial art for self defense and super conditioning – this is how to start MMA training at home.
These 5 tips will guide you on how to start MMA training at home with the least hassle and minimum set up so you can virtually start training MMA at home today – right away.
So lets get started!
My #1 Recommended Paid Resource for MMA Training at Home –> the 33 Day Solo Technique & Conditioning Course. No equipment required.
Tip #1 Set Clear Goals
Do you want to become a pro MMA fighter? Or even compete as an amateur?
Or do you want to learn new skills from a variety of martial arts that are effective in fighting and self defense as well as training to get in super shape?
Either way, whatever your goals are with MMA you can start training at home and this post will help you do exactly that.
Obviously to be a pro you will eventually need to join a gym and find instruction from a qualified instructor at some stage.
But that can come later.
If training at home is your only option for now due to movement restrictions or lack of gyms in your area then use this guide to make the most progress training MMA at home.
You can work to set up a solid foundation in MMA so when you do eventually join a gym or get face to face instruction you will improve much faster with the basics already nailed down by following the steps in this guide.
If you are someone who wants to learn new skills and get in amazing shape through training MMA at home then this is definitely achievable also.
You may even find that as you train and improve in MMA while training solo at home that you eventually want to compete and test out what you have learned and challenge yourself in the cage.
This is totally possible.
But it is important that you have clear goals from the outset. This way you will be able to get the most out of your training MMA at home.
If you want to compete you will have to find training partners and good instructors to help prepare you later down the road but why not stat training MMA at home and build your foundaiton.
If you want to learn new skills and develop your fitness and get in top shape this is totally possible training MMA solo at home.
Tip #2 Get Qualified Instruction Online
Online learning is the fastest and most efficient way to learn and improve in MMA at home.
Obviously if you can join a gym and gt face to face instruction then this would be the most ideal way.
But if you want to train MMA at home, online instruction is the fastest way to learn.
You can also order books and DVDs/videos as physical products to be delivered to your home to learn.
But really the most efficient and fastest way (training solo from home) is to use online resources.
This includes online books in digital version you can order and access right away as well as online video courses you can also order and access right away.
Also there are many free resources available online that you can access and start learning and training MMA at home right away.
There are many different aspects of MMA to learn and just as you would have different instructors in live training it would be wise to also seek out different expert instructors in their fields of expertise.
Below is a summary in Table form of the best online instruction you can get for MMA and different aspects of MMA which include Striking, Grappling and Strength & Conditioning in both FREE and PAID programs or resources.
I presonally have used each of the resources below. If you know of some other resources please feel free to let me know in the comments section below so I can add them in.
Otherwise the resources below are the ones I have experience with and know are of great value.
| Striking | Grappling | Strength & Conditioning | Mobility for Performance | |
|---|---|---|---|---|
| Free | Bazooka Joe Valtellini YouTube | BJJ Fanatics YouTube | Phil Daru YouTube | Precision Movement YouTube |
| Lawrence Kenshin Striking Breakdowns YouTube | Stephan Kesting YouTube | Heatrick Muay Thai Performance YouTube | The Ready State YouTube | |
| Paid | 33 Day Solo Technique & Conditioning | Gracie University online | Fight Ready Program | Flexibility for Fighters Program |
Tip #3 – Make Your Weekly Training Plan
If you are an aspiring pro fighter or someone who wants to compete as an amateur you will need to dedicate time to your training at home.
You will have to make your weekly training schedule, plan your time and follow your weekly plan closely.
Time will have to be set aside for striking, grappling as well strength and conditioning, cardio for MMA and mobility/flexibility.
Below is a sample training week for someone who wants to start training MMA at home with an aspiration to become a fighter eventually:
- Skill training (at least 3 times per week)
- Strength and conditioning (minimum twice per week which includes time for mobility and stretching)
| Morning | Afternoon/Evening | |
|---|---|---|
| MON | Muay thai/Kickboxing Shadowboxing, Heavy bag | Mobility/Flexibility |
| TUE | Mobility then Weights/Bodyweight followed by Stretching | BJJ/Judo/Wrestling - solo drills, shadow work |
| WED | REST | REST |
| THU | Muay thai/Kickboxing Shadowboxing, Heavy bag | Cardio |
| FRI | Mobility then Weights/Bodyweight & Cardio followed by Stretching | Mobility/Flexibility |
| SAT | Cardio | BJJ/Judo/Wrestling - solo drills, shadow work |
| SUN | REST | REST |
As someone who just wants to get in shape or in better shape while learning new skills 3 sessions per week would be adequate and you could incorporate all of the elements of skill (striking and grappling) as well as Strength and conditioning into a single session.
Either way your aspirations as a pro or amateur fighter or to get into great shape while learning MMA, 3 days a week would be a minimum to see the best results over time.
If you can only afford two days per week for training – then still go for it and give it your best shot until time frees up later where you can dedicated more time to training and learning MMA at home.
No matter what your circumstances and how much free time you have if you are committed and determined then nothing can stop you.
But good outcomes come from good planning.
Tip #4 Set Up Your Training Area
This may depend on your family and kids that you may need to share space with.
So you may need to training early in the morning or after kids go to school or go to sleep in order to make use of the free space you have.
You don’t need a lot of equipment and really when getting started.
Actually you don’t need any equipment at all and you can still get started training MMA at home.
Just some free space to move around and practice you technique is enough off with.
Add in some basic simple bodyweight exercises and you will set your foundational base strength and fitness for improving on later when you can access some equipment.
But as a bare minimum I would recommend:
- Space like a living room, garage or outdoors in the garden, park or multipurpose court
- Mats to break key skills such as break falls and solo groundwork movements
- Heavy bag for all of your striking skill development and training (conditioning as well)
- Gloves and hand wraps for working the heavy bag
- Jump rope
These are the minimum equipment requirements you can get started with training MMA at home
But also remember you can absolutely start with no equipment at all an just some space to move around.
Tip #4 Keep a Training Journal
This is really the key to improving your skills and fitness as well.
You want to always be improving and working on some area of MMA each week.
And there are so many different aspects to work on that you need to keep a record and note areas you need improvement as well as journaling areas where you have made good progress.
This can motivate you and keep you inspired and encouraged when you see how much progress you made.
Note down the areas you want to work on in each training session. And at the beginning of each visualize and focus on particular aspects.
Remember you cant do everything at once so focus and break down MMA into smaller more manageable pieces and note down what you want to work on each and every week. This way you can keep on improving consistently.
Note down how you felt also after training.
This is a good way to anticipate overtraining as well. If you are feeling extra beat down or tired you may need to look at your diet and sleep in order to recover fully to have effective sessions each week.
A journal can help you achieve all of this and keep you on track especially when training solo at home without a coach or trainer pushing you.
Tip #5 – Video Your Training Sessions
This is also very helpful and helps you identify areas where you can improve in especially with technique.
Videoing yourself is useful as when training MMA solo at home you will have to be your own teacher.
Compare your self filmed videos with the video instruction you are following to make sure you are performing the moves and executing techniques properly as per the instruction you are following.
Watch where you may be getting lazy with technique i.e not keeping your hands up when striking and moving either shadow boxing or working the heavy bag.
You can only spot this training solo if you video yourself which is easier than trying to watch yourself work the heavy bag in a mirror.
Also videoing yourself can be useful as a way to get feedback from fellow students or more experienced students and instructors online.
You can join forums and discussions spaces online for free and seek feedback by sending in your vides.
Just be prepared to face criticism and note that if you keep improving an don’t have an ego issue you can learn from the feedback provided by others online.
Tip #6 Include Time for Mental Training & Visualization
Mental training and visualization is a training method adopted by virtually ALL top level athletes competing on the highest stages in the world today.
And the benefits of visualization and mediation specifically are numerous with many studies that examine and affirm the benefits any athlete can reap from time spent visualization performing perfect technique, winning competitions and just competing at a high level.
Anyone at any level can benefit from time spent on mental reflection or just sitting in silence and quieting the mind.
Martial arts has a long history with meditation and such quiet mindfulness practices are excellent for developing a calm mid as well as for recovering from hard training and controlling your emotions.
As you cant really over train when it comes to mediation and visualization it would pay to spend some time everyday committing to:
i) quieting the mind and not thinking about anything at all i.e. morning meditation 5-15 minutes. Just sit there and not think at all. Let your mind be clear and try to stop any thoughts from coming in at all.
ii) before training – spend time visualizing how you want the session to go whether bag work, cardio or strength training and what you need to do to get it done. The points where you know you will have to dig deep and also any techniques you have struggle executing such as head high kicks or hip escapes – spend time visualizing yourself performing perfect technique, 5-15 minutes before training.
