MMA Training at Home: A Beginner’s 7-Day Plan for Safe Solo Practice

Discover how to teach yourself some great wrestling movement, fitness and ground skills with or without a training partner!

It's not essential to have a full-fledged combat-sports gym to begin developing fundamental MMA skills. MMA training in the comfort of one's own home can be beneficial for the beginning trainer to develop coordination, fitness, footwork, balance, mobility and confidence in a safe environment with a structured routine.

Solo practice is especially beneficial if you're unable to practice MMA daily. It will allow you to practice basic movements and conditioning in between training sessions. But, home exercises must complement professional training, partner exercises and live sparring and not take its place.

A beginner athlete builds striking, movement, and conditioning skills through a safe MMA training routine at home.

The following 7 day plan is a beginner friendly combination of striking, wrestling, Brazilian Jiu-Jitsu, strength training and recovery movements.

Design a safe setting for home MMA training. Make a safe environment for home MMA training.

Before starting, clear the work area to move around without bumping furniture, walls, cables or fragile objects. A garage, spare room, garden or open living area could be an option.

For sprawls and ground drills, use an exercise mat or any other non-slip surface. Avoid practising on hard or slippery floors.

Helpful equipment includes:

• Hand wraps and boxing gloves
• A skipping rope
• An exercise mat
• A timer
• A water bottle
• A punching bag
• A grappling dummy

A punching bag and grappling dummy can make training more realistic when done alone but is not necessary for a beginner. Little or no equipment is used in the footwork, shadowboxing, technical stand-up, hip escape or conditioning exercises.

Day 1: Stance, Guard, and Footwork

Start the week off right by forming a solid fighting posture.

Place your feet slightly wider than shoulder-width apart with your feet staggered. Relax knees, lower chin, keep hands close to face. Elbows should be close to the body.

Walk forward, backward and sideways without crossing your feet. Take each step slowly and come back to starting position after each step.

Do 3 2-minute rounds of footwork. In each round, concentrate on staying balanced and on maintaining your guard. The cornerstone of attack and defence is good movement.

Day 2: Shadowboxing & Basic Combination.

Shadow boxing is a technique that lets you practice punching without having to use a punching bag or a fight dummy.

Start with shoulder circles, light jogging, squats and gentle body rotations. Then box in the shadows 3 times, sitting for 1 minute each.

Practise simple combinations such as:

• Jab and cross
• Cross, lead hook, and jab
• The rear knee is followed by a jab.
• The skater passes and then kicks it back to a controlled low kick.
• jab step back and cross counter

Avoid concentrating on punching as hard and/or as fast as possible. Focus on proper movement, breathing, balance and getting your hands back to guard.

Day 3: Wrestling Entries and Sprawls

Practicing wrestling in MMA training can be performed at home without trying to make any risky position takedowns.

Start with change in levels. Then bend knees and maintain a natural posture, before returning to fighting position. Do three sets of 10 reps.

After that, try out the double leg takedown entries. Step up and lower down and bring your arms as if to control an opponent's legs. Do not brake before you drive or fall forward.

Complete with 3 sets of 5-8 controlled sprawls. Straighten legs behind you, lower hips and slowly get back into the position.

The grappling dummy can be used for positioning, but no uncontrolled lifts or slams.

Day 4: Strength and MMA Conditioning

Good technique from a starting position helps to maintain good technique while you get tired.

Finish the following circuit:

• 10 push-ups
• 15 bodyweight squats
• 10 Back lunges per leg.
• 20 mountain climbers
• 30-second plank
• Skipping and jogging in place for 30 seconds

Rest for 1 minute in between each circuit. Three rounds are possible for beginners.

Maintain all motions controlled. It's preferable to do less reps with good form and more reps with bad form.

Day 5: Ground Movements in BJJ with just one person.

Ground movement will create hip mobility and help you learn to move your body safely.

Begin with hip escapes (also known as shrimping). Simultaneously lying on your back, placing one foot, and lifting your hips slightly and moving your body away. Repeat on other side.

Continue with bridges. View to one shoulder, drive hips up and fix feet.

Other solo drilling exercises that can be useful are:

• Technical stand-ups
• Sit-outs
• Shoulder rolls
• Guard-retention movements

Transitions from mount to side control with a grappling dummy. Side to side transitions with a grappling dummy.

Work slowly to figure out how the hips, shoulders and feet function as a whole.

Day 6: Kicks, Knees, and Mobility

Warm-up lower body strikes by warming up hips, ankles and knees.

Start with controlled front kicks and knee strikes. Repeat 10 times on each side keeping your balance.

It is also possible to perform slow round house kicks. Rotate supporting foot and hips, extend the kick, and bring leg back to starting position.

Complete with restorative stretches for hips, hamstrings, shoulders and lower back. Never force a stretch or push through pain.

Day 7: Recovery and Technique Review

Rest is a time when your muscles and joints can heal from training.

Last day: rest, light walking or gentle mobility work. Consider the skills that you practised during the week and select one of these skills that you need to do more of.

A quick video of your footwork or shadow boxing can be taken to review posture. Identify typical challenges like positioning hands too low, crossing feet, leaning forward too far, or losing balance following a kick.

Essential Safety Rules

Do not use max techniques on furniture or walls. No neck cranks, uncontrolled throws, hard takedowns or submissions not taught by qualified coach.

If you have sharp pain, dizziness or unusual discomfort, STOP training. Have water on hand and rest adequately between rounds.

Final Thoughts

Home MMA training programs can be very beneficial for beginners and can improve their confidence, coordination, fitness, and movement. It's not necessary to spend hours every day practicing. With a clear objective for each session, 30 minutes of focused practice can be very productive.

Work through this weekly program at your own speed; focus on technique before intensity; practice at home and get coaching as much as possible.