19d (edited) • 🏋️ Today's Training
TODAYS MMA SESSION (75–80 MIN)
1. DYNAMIC PREPARATION — 10 MIN
Continuous fight-specific movement flow:
Sprawl → Stand → Reset
Hip Escape → Technical Stand-Up
Level Change → Penetration Step
Pivot → Circle → Reset
Intent: Activate the system. Prepare the body for combat demands.
Hydration: 30 sec
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2. PARTNER DRILLING / SITUATIONAL — 10 MIN
Controlled technical reps:
MMA Entries (takedown, clinch initiation)
MMA Escapes (sprawl, disengage, reset)
Intent: Pattern recognition under low fatigue. Build clean habits early.
Hydration: 30 sec
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3. TECHNICAL DEVELOPMENT —25 MIN
(6 x 3 MIN ROUNDS)
Layered progression:
Rounds 1–2: Boxing Foundation
Rounds 3–4: Add Kicks
Rounds 5–6: Full MMA Integration
Intent: Develop timing, distance, and decision-making under progressive pressure.
Hydration: 30 sec
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4. CONTROLLED SPARRING — 20 MIN
(5 x 3 MIN ROUNDS)
Live application with constraints:
Full protective gear
50% Stand-Up / 30% Ground Striking
Controlled takedowns (no slams)
No elbows or knees
Intent: Apply skill under pressure without losing control.
Hydration: 30 sec
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5. RECOVERY / DOWNREGULATION — 10 MIN
Shadowboxing (flow, movement, hands up)
Light run + stretch
Intent: Bring the system down. Recovery is part of performance.
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TOTAL SESSION TIME: ~77 MIN
(Real-time: 80–85 min with coaching)
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SYSTEM INTENT
Activate → Pattern → Layer → Apply → Recover
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TODAYS MMA SESSION (75–80 MIN)
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