There is 3 basic components you must include in a MMA Training.
1- Dynamic warm-up: This should be performed first. 5-15 minutes. It will increase cardiac output and blood flow plus an increase in muscle temperature. The intensity progress with the warm-up time.
2- MMA Specific workouts: There is multiple exercices you can choose in this categorie. You can perform “Hurricanes”, “Tabata training”, “Circuit training”…….. Any COMPLETE MMA program will include: stand-up, closing the distance, clinch, takedown and ground game.
3- Cool-down: This should be performed last. 10-20 minutes. Make its way from exercises to a state of rest at the end.