ACTIVE MEMBERSHIP MMA PROGRAM

(Full Integration of Striking, Wrestling & Takedowns)

1. WARM-UP & MOVEMENT PREPARATION

  • Focus: Activating key muscle groups for striking, wrestling, and transitions.

  • Warm-Up Routine:

    • Dynamic striking drills: Shadowboxing with level changes.

    • Wrestling prep: Footwork, stance shifting, and clinch pummeling.

    • Reactive movement: Sprawl-to-strike transitions.

  • Objective: Prepare the body for fluid movement between striking and grappling.

2. CORE CLASS (ROUND-ROBIN TRAINING)

  • Focus: Live training cycles to apply all skills under pressure.

  • Round-Robin Format: Fighters rotate partners every round.

  • Training Phases:

    1. Striking Exchanges (Krav Maga & Sanda boxing/kickboxing).

    2. Striking-to-Clinch Transitions (Kickboxing + first-phase wrestling).

    3. Wrestling-Only Rounds (Takedown focus, control-based engagement).

    4. Full MMA Rounds (Integrating striking, clinch, takedowns & ground control).

  • Objective: Develop adaptability, endurance, and fight awareness through live rounds.

3. COOLDOWN & REVIEW

  • Focus: Recovery, technique reinforcement, and strategy breakdown.

  • Cooldown Routine:

    • Controlled drilling of key techniques from class.

    • Coach Q&A: Fighters review strengths & weaknesses from their rounds.

    • Light movement exercises: Flow rolling, shadowboxing with control.

  • Objective: Reinforce lessons while allowing active recovery.

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