You are new to MMA or lifting: this plan lays down base strength, fitness and mobility without draining you before class. Two short sessions a week, around 2 to 3 MMA classes.
Prerequisites: none. Less than 1 year of MMA or less than 6 months of lifting.
2prep sessions per week
3 × 3min rounds by the end
12weeks, 3 phases
1.0 × BW0.75 × BW
target squat (× body weight)
Conditioning rounds per week
Base: strength and aerobic Strength and power Fight-specific Lighter week
Intensity split
About 85 % easy: at first, most rounds stay comfortable.
You have trained for 1 to 3 years with regular sparring: three prep sessions a week build strength, explosiveness and round-based fitness, around 3 to 4 classes.
Prerequisites: 1 to 3 years of training and 6 months of lifting with the basic movements.
3prep sessions per week
8 × 5min rounds at peak
12weeks, 3 phases
1.5 × BW1.1 × BW
target squat (× body weight)
Conditioning rounds per week
Base: strength and aerobic Strength and power Fight-specific Lighter week
Intensity split
About 75 % easy: two hard days a week, sparring and interval rounds.
You have more than 3 years of training or a fight booked: four prep sessions, 5-minute rounds and a precise taper, around 4 to 6 classes and sparring sessions.
Prerequisites: more than 3 years of training, 1 year of structured strength work, no current injury.
4prep sessions per week
10 × 5min rounds at peak
12weeks, 3 phases
1.75 × BW1.4 × BWtarget squat (× body weight)
Conditioning rounds per week
Base: strength and aerobic Strength and power Fight-specific Lighter week
Intensity split
About 70 % easy: three hard days, the others are for recovery.
How the best prepare for MMA
The sport comes before the gym. Classes and sparring are untouchable: physical preparation fits around them, never the day before hard sparring.
Strength first, power next. A strength base (squat, deadlift, pull-ups, presses) makes leg shots and strikes more explosive.
The round is the unit of work. Fitness is built in rounds of 3 to 5 min, 1 min rest, alternating striking, wrestling and ground control, as in a fight.
Neck, trunk, hips and shoulders absorb and transmit force: they get a place every week.
Natural weight beats cutting. No rapid weight loss is proposed here: see a sports doctor or dietitian.
Effort by feel (out of 10): easy = 4 (you can talk), steady = 7, very hard = 8 to 9. Fight rounds are 3 × 3 min for amateurs and 3 × 5 min for pros, depending on the organization.
Typical week
MonModerate to hardMMA classTechnique, striking
TueModerate to hardStrength ALower body and pulling
WedRestRest15 min mobility
ThuModerate to hardWrestling or BJJ classGround technique
FriHardStrength B + roundsUpper body, 4 short rounds
SatModerate to hardMMA classLight sparring
SunRestRest
The two strength sessions are short (45 min). If a class is very hard, drop that strength session to a light version.
MonHardStrength A + strikingLeg session then class
TueModerate to hardWrestling or BJJ classControl, leg shots
WedHardRoundsMMA conditioning
ThuModerate to hardStrength B + prevention
Upper body, neck, shoulders
FriEasyTechnical classEasy pace
SatHardSparringHard, fight rounds
SunRestRestMobility
The Saturday hard sparring is never preceded by a heavy leg session the day before: on Friday, keep the weights to the upper body.
MonHardHeavy Strength A + strikingLower body, then class
TueHardRounds + wrestlingConditioning then leg shots
WedModerate to hardPower + BJJSpeed, then ground
ThuHardSparringFight rounds
FriModerate to hardStrength B + preventionUpper body, neck, hips
SatHardSparring or simulationRounds at fight pace
SunRestRest20 min mobility
Four preparation sessions: do not stack them on an already heavy fight camp. In camp, keep Strength A and sparring, drop one other session.
Rest Easy Moderate to hard Hard
Weeks 1 to 4 · Base: strength and aerobic
Build the base. Lay down base strength, aerobic fitness and technique. Sparring stays light.
Week 1
12 min
Strength A
squat 3 × 8, Romanian deadlift 3 × 8, pull-ups 4 × max (moderate load)
Technique only, no hard sparring. FIGHT this weekend.
Strength and power sessions
Three template sessions serve every week. The number of sets adapts to your level and the phase.
Session A: lower body and pulling
The base of wrestling and leg shots
Exercise
Sets × reps
Rest
Squat (goblet squat for beginners)
3 × 5
2 min 30
Romanian deadlift
2 × 6
2 min
Pull-ups (or lat pulldown)
3 × 6-8
2 min
Walking lunges
2 × 8/jambe
1 min 30
Barbell or dumbbell row
2 × 8
1 min 30
Plank
2 × 45 s
1 min
Session B: upper body and rotation
Striking, clinch and control
Exercise
Sets × reps
Rest
Bench press
3 × 5
2 min 30
Standing overhead press
2 × 6
2 min
Deadlift
2 × 4
3 min
Face pull or cable fly
2 × 10
1 min 30
Cable woodchop
2 × 10/côté
1 min
Sandbag or farmer carries
2 × 30 m
1 min 30
Power session (intermediate and advanced)
Explosiveness of strikes and shots
No dedicated session at first: do 2 light sets of low jumps at the end of session A in phase 2.
Load: a weight that leaves you 2 reps in reserve on the last set. Weeks 4, 8 and 12 are lighter.
Session A: lower body and pulling
The base of wrestling and leg shots
Exercise
Sets × reps
Rest
Squat (goblet squat for beginners)
4 × 5
2 min 30
Romanian deadlift
3 × 6
2 min
Pull-ups (or lat pulldown)
4 × 6-8
2 min
Walking lunges
3 × 8/jambe
1 min 30
Barbell or dumbbell row
3 × 8
1 min 30
Plank
3 × 45 s
1 min
Session B: upper body and rotation
Striking, clinch and control
Exercise
Sets × reps
Rest
Bench press
4 × 5
2 min 30
Standing overhead press
3 × 6
2 min
Deadlift
3 × 4
3 min
Face pull or cable fly
3 × 10
1 min 30
Cable woodchop
3 × 10/côté
1 min
Sandbag or farmer carries
3 × 30 m
1 min 30
Power session (intermediate and advanced)
Explosiveness of strikes and shots
Exercise
Sets × reps
Rest
Box jumps
4 × 4
1 min 30
Rotational medicine-ball throws
4 × 5/côté
1 min 30
Kettlebell swing
4 × 10
1 min 30
Plyometric push-ups
3 × 6
1 min 30
Explosive dumbbell pull
4 × 3
2 min
Load: a weight that leaves you 2 reps in reserve on the last set. Weeks 4, 8 and 12 are lighter.
Session A: lower body and pulling
The base of wrestling and leg shots
Exercise
Sets × reps
Rest
Squat (goblet squat for beginners)
5 × 5
2 min 30
Romanian deadlift
4 × 6
2 min
Pull-ups (or lat pulldown)
4 × 6-8
2 min
Walking lunges
3 × 8/jambe
1 min 30
Barbell or dumbbell row
3 × 8
1 min 30
Plank
3 × 45 s
1 min
Session B: upper body and rotation
Striking, clinch and control
Exercise
Sets × reps
Rest
Bench press
5 × 5
2 min 30
Standing overhead press
4 × 6
2 min
Deadlift
3 × 4
3 min
Face pull or cable fly
3 × 10
1 min 30
Cable woodchop
3 × 10/côté
1 min
Sandbag or farmer carries
3 × 30 m
1 min 30
Power session (intermediate and advanced)
Explosiveness of strikes and shots
Exercise
Sets × reps
Rest
Box jumps
5 × 4
1 min 30
Rotational medicine-ball throws
5 × 5/côté
1 min 30
Kettlebell swing
4 × 10
1 min 30
Plyometric push-ups
3 × 6
1 min 30
Explosive dumbbell pull
4 × 3
2 min
Load: a weight that leaves you 2 reps in reserve on the last set. Weeks 4, 8 and 12 are lighter.
Strength benchmarks to aim for
Beginner Intermediate Advanced
Squat
1.0 × body weight
1.5 × body weight
1.75 × body weight
Squat
0.75 × body weight
1.1 × body weight
1.4 × body weight
Deadlift
1.25 × body weight
1.75 × body weight
2.25 × body weight
Deadlift
1.0 × body weight
1.4 × body weight
1.75 × body weight
Bench press
0.75 × body weight
1.1 × body weight
1.4 × body weight
Bench press
0.5 × body weight
0.7 × body weight
0.9 × body weight
Strict pull-ups
3 reps
8 reps
15 reps
Strict pull-ups
1 reps
4 reps
10 reps
These are starting benchmarks for healthy practice, not prerequisites. Body weight (BW) is yours on test day. Spend 6 months on each level before aiming for the next.
Injury prevention: 15 min, twice a week
Neck: flexions and side bends against light resistance 3 × 12, never heavy loads.
Hips: 90/90 2 min per side, frog stretch 1 min, lateral lunges 3 × 8.
Knees and ankles: single-leg calf raises 3 × 12, assisted nordic curls 3 × 5. Hamstrings and landing mechanics protect the knee, a priority for female athletes.
Trunk: Pallof press 3 × 10 per side, dead bug 3 × 8.
Conditioning by rounds
A fight is played in rounds, with effort peaks and little rest. Training follows the same logic: a 5-minute round split into blocks that change in nature.
Strikes (bag)1 minLeg shots + sprawls30 sStrikes (bag)1 minSled or burpees30 sClinch and control1 minStrikes (bag)1 min
A 5-minute round: strikes, leg shots, sled or burpees, clinch. Beginner: 3-min rounds, drop one striking block. 1 min rest between rounds.
The weekly formats
Base MMA round (5 min)
The reference format: the six blocks above, 1 min rest between rounds. Start at 3 rounds, build to 5 then 8.
3 → 8 roundsRPE 7/10
Wrestling endurance
6 × (45 s of leg shot and sprawl chain, 15 s rest), 2 min rest between sets, 3 sets.
3 setsRPE 8/10
Aerobic base
40 to 60 min of cycling, running or rowing at a pace where you can talk. Once a week in phase 1, as active recovery later.
40-60 minRPE 4/10
Conditioning sparring
3 to 5 rounds of 5 min with a partner, at 60 % intensity, to keep the rhythm without taking damage. Never two days in a row.
3-5 rounds60 %
Fight: competition week, weight, recovery
The week before the fight
Day
Plan
D-7 to D-5
Last light strength session (2 sets per exercise), technical sparring.
D-4
Short rounds: 4 rounds, 2 pickups of 10 s per round.
D-3
Technique only, no hard sparring, mobility.
D-2
Rest or 20 min of very easy jogging.
D-1
15 min warm-up, 3 pickups of 10 s, then rest and a carbohydrate-rich dinner.
Fight day
Progressive warm-up 30 min before walk-in: light cardio, shadowboxing, leg shots.
Fight strategy
Start at 70 % of your pace in round one: fights are often won in round three.
Breathe through the nose between exchanges and relax the shoulders: a tense neck and shoulders burn energy.
Keep a simple plan: 2 strike combinations and 1 leg shot you have mastered.
Between rounds: 1 minute, 2 sips of water, a single piece of advice from your corner, no more.
Fight strategy
Start at 70 % of your pace in round one: fights are often won in round three.
Breathe through the nose between exchanges and relax the shoulders: a tense neck and shoulders burn energy.
Keep a simple plan: 2 strike combinations and 1 leg shot you have mastered.
Between rounds: 1 minute, 2 sips of water, a single piece of advice from your corner, no more.
Fight strategy
Start at 70 % of your pace in round one: fights are often won in round three.
Breathe through the nose between exchanges and relax the shoulders: a tense neck and shoulders burn energy.
Keep a simple plan: 2 strike combinations and 1 leg shot you have mastered.
Between rounds: 1 minute, 2 sips of water, a single piece of advice from your corner, no more.
Weight and nutrition (general guidelines)
Find your natural weight over time, not a last-minute cut.
If a weight class requires a loss, do it with a sports doctor or dietitian, never by dehydration alone.
Protein: about 1.6 to 2.2 g per kilo per day, carbohydrates around hard sessions.
Nothing new on fight day.
Recovery
Sleep 7 to 9 h, especially in fight week. After a fight: 7 to 10 days without sparring or heavy loads, longer after head strikes. See a doctor after any KO or if you have dizziness, headaches or vision problems.
