Organizing Your MMA Workout Schedule: Achieving Optimal Performance

Crafting an effective MMA workout schedule can be a daunting task. With various disciplines like boxing, muay thai, wrestling, jiujitsu, and strength and conditioning to consider, along with the demands of work and family life, it's essential to have a well-thought-out plan to stay effective and avoid burnout. In this article, we will discuss key considerations for creating a balanced and efficient MMA training schedule that allows for skill improvement, strength and conditioning, and live practice while avoiding overtraining and injury.

The Pitfalls of Training Intensity:

One common mistake in MMA training is the "Go Hard or Go Home" mentality, where individuals train excessively and with high intensity every day. While the enthusiasm is commendable, this approach often leads to burnout, poor performance, and increased risk of injury. It's important to recognize that MMA training requires a holistic approach that includes skill development, strength and athleticism, and live practice.

Finding the Right Balance:

To create an effective MMA training schedule, it's crucial to collaborate with your coach and team to tailor the plan to your specific situation. The intensity and duration of your workouts should vary throughout the week to optimize results. While there are numerous ways to structure your schedule, the primary focus should be on avoiding overtraining, improving skills, and enhancing athletic performance.

Sample MMA Workout Schedule:


AM - Skill Drilling/Technique

PM - Mitt/Pad/Bag Intervals


AM - Live Situations, Rolling, or Sparring

PM - Strength and Conditioning

  • Foam Roller and Trigger Point Work: 5-10 minutes
  • Dynamic Warm-Up: 10 minutes
  • Strength Training: 30-40 minutes

Note: The specific strength work varies based on the timeframe and ability level of each athlete. For example, if you are 12 weeks out from a competition, the focus may be on correcting imbalances and building maximum strength. If you are 4-6 weeks out, the emphasis may shift towards power endurance. Four weeks or less before a competition, you would transition into more sport-specific training.


AM - Jiujitsu/Wrestling Drilling

PM - Mitt/Pad/Bag Intervals or Off


AM - Live Situations, Rolling, or Sparring

PM - Strength and Conditioning

  • Foam Rolling and Trigger Point Work: 5-10 minutes
  • Dynamic Warm-Up: 10 minutes
  • Strength Training: 30-40 minutes


AM - Skill Drilling/Technique or Low-Intensity Cardio (Swimming, Jogging, Biking, etc.)

PM - Off


AM - Live Situations, Rolling, or Sparring

PM - Off



Note: This sample schedule is just one example of how you can structure your week. Many schools of thought exist, and there are several ways to mix up your schedule. The key consideration is the impact of each session on your body. Wrestling, live rolling, and sparring sessions place a significant toll on your system and should be done sparingly throughout the week. Adequate recovery time between these intense sessions is crucial. Utilize the time between sessions to learn new techniques, drill, and improve your skills.

Finding Your Ideal Schedule:

Creating an optimal MMA workout schedule may require some trial and error. It's worth the effort, as a well-structured plan allows for intense training, progress, and injury prevention. Engage in open communication with your coaches, ask questions, listen to your body, and take proactive measures to improve your nutrition, sleep, and recovery.


Crafting an effective MMA workout schedule is a key component of achieving peak performance. By striking a balance between skill development, strength and conditioning, and live practice, you can avoid overtraining and injury while making significant progress in your MMA journey. Collaborate with your coaches, fine-tune your schedule, and embrace the importance of recovery for optimal results. With a well-planned and balanced training routine, you'll be on your way to becoming a well-rounded and successful MMA athlete.


  1. Foam Rolling and Trigger Point Work:
  2. Dynamic Warm-Up:
  3. Strength Training:


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