From Good to Great: The Habits That Will Take Your MMA Fighting to the Next Level

March 17, 2023
From: Spartacus
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Habits play a crucial role in the life of an amateur MMA fighter, as they can have a significant impact on their performance and success in the sport. By developing good habits, fighters can improve their physical fitness, mental toughness, and overall technique, helping them to become more effective and efficient in the ring.

Some important habits for amateur MMA fighters may include consistent training routines, healthy eating habits, getting enough rest and recovery, practising good sportsmanship, and maintaining a positive attitude. By making these habits a regular part of their routine, fighters can build the foundation for long-term success in the sport.

Furthermore, habits can also help fighters to stay disciplined and motivated, even when facing challenges or setbacks. By establishing a routine and sticking to it, fighters can stay focused on their goals and continue to improve their skills and abilities over time. Overall, developing positive habits is an essential part of being a successful amateur MMA fighter, and can make all the difference in achieving long-term success in the sport.

In this article, we will be looking at habits that every amateur MMA fighter should implement in their daily life to succeed as a professional fighter in their future career. 

Consistent Training Habits

Consistent training habits are crucial for amateur MMA fighters who want to achieve success in the sport. Regular training allows fighters to build and refine their skills, improve their physical fitness, and develop mental toughness. It helps fighters to prepare for fights, develop strategies and techniques, and overcome challenges.

Inconsistency in training can lead to a lack of progress, frustration, and decreased motivation. By contrast, consistent training habits provide a sense of structure and purpose, which helps fighters to stay focused on their goals and motivated to achieve them.

Consistent training habits also help fighters to develop muscle memory and build endurance. By performing techniques and drills repeatedly, fighters can develop the muscle memory needed to execute moves instinctively and with precision during a fight.

Moreover, consistent training habits help fighters to develop discipline and mental toughness. It requires dedication and commitment to show up for training consistently, even when it is challenging or when life gets in the way. Consistent training helps fighters to develop the resilience needed to overcome obstacles and persevere through setbacks.

The Benefits of a Regular Training Schedule

Having a regular training schedule can bring several benefits to amateur MMA fighters, including:

  • Consistency: A regular training schedule ensures that fighters consistently train, which is crucial for skill development, conditioning, and preparation for fights. It also helps to avoid the irregularity that may negatively affect progress and performance.
  • Improved fitness: A regular training schedule enables fighters to build endurance, strength, and agility, which are essential for success in MMA. By consistently pushing their limits, fighters can gradually improve their physical fitness and performance.
  • Enhanced technique: Regular training allows fighters to refine their technique and perfect their moves. Practising techniques repeatedly helps fighters to develop muscle memory, enabling them to perform moves naturally during a fight.
  • Injury prevention: A regular training schedule can help prevent injuries by allowing fighters to gradually increase their intensity and training load. By incorporating rest and recovery periods into the schedule, fighters can also reduce the risk of burnout and overtraining.
  • Mental toughness: A regular training schedule helps to develop mental toughness, discipline, and resilience, which are essential for success in MMA. By consistently showing up for training, fighters can develop the mental strength needed to persevere through setbacks and overcome challenges.
  • Goal-setting: A regular training schedule helps fighters to set and achieve specific goals. By breaking down long-term goals into smaller, achievable steps, fighters can stay motivated and focused on their training.

Tips for Creating and Sticking to a Training Routine

Creating and sticking to a training routine can be challenging, but here are some tips that can help amateur MMA fighters:

  • Set realistic goals: Before creating a training routine, set realistic goals that align with your current fitness level and abilities. By setting achievable goals, you can avoid getting discouraged and increase the likelihood of sticking to your training routine.
  • Create a schedule: Create a training schedule that includes the days and times when you plan to train. Make sure to include rest days and consider your other commitments, such as work or school, when creating your schedule.
  • Mix it up: Vary your training routine to prevent boredom and to work on different aspects of MMA. Include a combination of drills, techniques, sparring, and conditioning exercises.
  • Find a training partner: Finding a training partner or joining a gym can help you stay accountable and motivated. Having someone to train with can also make training more enjoyable.
  • Track progress: Track your progress to see how far you’ve come and to help you stay motivated. Keep a journal or use a tracking app to record your workouts, progress, and achievements.
  • Be flexible: Be willing to adjust your training routine as needed. Life can be unpredictable, and unexpected events may require changes to your training schedule. By being flexible, you can adapt to changes while still staying on track with your goals.
  • Stay motivated: Find ways to stay motivated, such as listening to music or podcasts during workouts, visualising success, or setting rewards for reaching milestones.
  • Hold yourself accountable: Hold yourself accountable for sticking to your training routine. Treat training like a priority and make it a non-negotiable part of your routine.

Proper Nutrition Habits

Proper nutrition habits are essential for amateur MMA fighters who want to perform at their best and achieve their full potential in the sport. Here are some important nutrition habits that MMA fighters should implement:

  • Eat a balanced diet: A balanced diet should include a mix of protein, carbohydrates, and healthy fats. Aim to consume whole foods that are nutrient-dense, such as lean protein, vegetables, fruits, whole grains, and nuts.
  • Hydrate adequately: Staying hydrated is crucial for performance and recovery. Aim to drink at least eight glasses of water per day and more during intense training sessions or when fighting in hot conditions.
  • Plan meals around training: Plan meals around training sessions to ensure that you have the necessary energy and nutrients to perform at your best. Consuming carbohydrates before training can provide fuel for the body, while consuming protein after training can aid in muscle recovery.
  • Monitor portion sizes: Portion control is important for maintaining a healthy weight and avoiding overeating. Use a food scale or measuring cups to ensure that you are consuming the appropriate portion sizes.
  • Avoid processed and sugary foods: Processed and sugary foods can provide empty calories and contribute to weight gain. Avoid these foods and opt for whole, nutrient-dense foods instead.
  • Consider supplements: Supplements can help fill nutrient gaps in the diet or provide additional support for training and recovery. Consult with a healthcare professional or a sports nutritionist to determine which supplements are appropriate for you.
  • Listen to your body: Pay attention to how your body feels after consuming certain foods. Some foods may cause digestive discomfort or affect performance negatively. Adjust your diet accordingly based on how your body responds.

Why is Proper Nutrition Crucial for MMA Fighters?

Proper nutrition is crucial for MMA fighters because it provides the fuel and nutrients needed to perform at their best and recover effectively. A balanced diet that includes whole, nutrient-dense foods can help fighters maintain a healthy weight, support muscle growth and repair, and provide energy for training and competition. Adequate hydration is also important for performance and recovery. Avoiding processed and sugary foods can help fighters avoid weight gain and inflammation, which can negatively affect performance. Proper nutrition habits can help MMA fighters optimise their performance and achieve their full potential in the sport.

The Benefits of a Healthy Diet for Performance and Recovery

A healthy diet is crucial for performance and recovery in MMA fighters. Here are some of the benefits:

  • Increased energy: Consuming a balanced diet with the right mix of macronutrients (protein, carbohydrates, and healthy fats) and micronutrients (vitamins and minerals) can provide the energy needed for training and competition.
  • Improved endurance: Consuming carbohydrates before and during training and competition can help fighters maintain endurance and delay fatigue.
  • Muscle growth and repair: Consuming adequate amounts of protein can support muscle growth and repair, which is important for building strength and recovering from intense training sessions.
  • Reduced inflammation: Consuming anti-inflammatory foods, such as fruits, vegetables, and healthy fats, can help reduce inflammation in the body. This can help fighters recover faster and reduce the risk of injury.
  • Weight management: Maintaining a healthy weight is important for optimal performance in MMA. Consuming a balanced diet with appropriate portion sizes can help fighters maintain a healthy weight and avoid weight fluctuations that can negatively affect performance.
  • Improved focus and concentration: A healthy diet that includes nutrient-dense foods can support cognitive function and improve focus and concentration during training and competition.

Tips for Implementing a Healthy Nutrition Plan

Implementing a healthy nutrition plan can be challenging, but it is essential for MMA fighters who want to perform at their best. Here are some tips for implementing a healthy nutrition plan:

  • Plan meals and snacks in advance: Planning meals and snacks in advance can help fighters stay on track with their nutrition goals and avoid making unhealthy food choices.
  • Shop for healthy foods: Stock up on healthy foods, such as lean protein sources, fruits, vegetables, whole grains, and healthy fats. Avoid buying processed and sugary foods that can negatively affect performance.
  • Prepare meals in advance: Preparing meals in advance can help fighters save time and ensure that they have healthy options available when they are busy or on-the-go.
  • Eat a balanced diet: Consume a balanced diet that includes a mix of protein, carbohydrates, and healthy fats. Aim to consume whole, nutrient-dense foods and avoid foods that are high in saturated fat, sugar, and salt.
  • Hydrate adequately: Drink plenty of water throughout the day and during training sessions to stay hydrated. Avoid sugary drinks, such as soda and sports drinks, which can contribute to weight gain and inflammation.
  • Monitor portion sizes: Use measuring cups or a food scale to ensure that you are consuming appropriate portion sizes. Overeating can lead to weight gain and negatively affect performance.
  • Consider working with a nutritionist: A nutritionist can provide guidance and support in developing a healthy nutrition plan that meets your specific needs and goals.

Rest and Recovery Habits

Rest and recovery are essential for MMA fighters who want to perform at their best and avoid injury. Here are some of the key reasons why rest and recovery are so important:

  • Muscle repair and growth: During rest periods, the body repairs and regenerates muscle tissue, which is essential for muscle growth and development. This process is important for MMA fighters who want to build strength and endurance.
  • Injury prevention: Rest and recovery are critical for injury prevention in MMA. Overtraining can lead to overuse injuries and increase the risk of acute injuries, such as sprains and strains. Taking time to rest and recover can help fighters avoid injury and stay healthy.
  • Mental rejuvenation: MMA is a mentally demanding sport that requires focus and concentration. Rest and recovery can help fighters recharge mentally and maintain their motivation for training and competition.
  • Improved performance: Adequate rest and recovery can help fighters perform at their best by ensuring that they are well-rested, mentally sharp, and physically prepared for training and competition.
  • Improved sleep quality: Rest and recovery can help improve sleep quality, which is essential for muscle recovery and overall health.

Why Overtraining Can be Detrimental to Performance?

Overtraining occurs when an athlete exceeds their body’s capacity to recover from training and competition. Overtraining can be detrimental to performance for several reasons:

  • Increased risk of injury: Overtraining can lead to overuse injuries, such as stress fractures, tendonitis, and muscle strains, as well as acute injuries, such as sprains and strains.
  • Decreased performance: Overtraining can lead to a decline in performance due to fatigue, decreased motivation, and reduced muscle strength and endurance.
  • Decreased immune function: Overtraining can weaken the immune system, making athletes more susceptible to illness and infection.
  • Insomnia and other sleep disturbances: Overtraining can lead to insomnia and other sleep disturbances, which can negatively affect performance and recovery.
  • Mental fatigue: Overtraining can lead to mental fatigue, which can affect an athlete’s ability to concentrate, focus, and make quick decisions during competition.

Tips for Implementing Rest and Recovery Habits

Here are some tips for implementing rest and recovery habits, such as sleep, stretching, and massage therapy, into your training program:

  • Prioritise sleep: Aim for 7-9 hours of sleep per night, and try to establish a regular sleep schedule. Create a relaxing sleep environment by minimising light and noise, and avoid electronic devices before bed.
  • Incorporate stretching: Include stretching as part of your warm-up and cool-down routines. Focus on stretching the muscles used during training, and hold each stretch for 20-30 seconds.
  • Use foam rollers: Foam rollers can be used for self-massage to relieve muscle tension and soreness. Use a foam roller to roll over tight or sore muscles, applying pressure as needed.
  • Schedule regular massages: Professional massage therapy can help reduce muscle tension, promote relaxation, and improve circulation. Schedule regular massages with a licensed massage therapist to help with recovery.
  • Take rest days: Rest days are essential for recovery and injury prevention. Take at least one rest day per week, and incorporate active recovery activities, such as yoga or swimming, on rest days.
  • Use cold therapy: Applying cold therapy, such as ice packs or ice baths, to sore or injured muscles can help reduce inflammation and promote recovery.
  • Listen to your body: Pay attention to how your body feels and adjust your training program as needed. If you feel fatigued or have muscle soreness, take a rest day or reduce the intensity of your training.

Mental Preparation Habits

Mental preparation is just as important as physical preparation for several reasons:

  • Confidence: Mental preparation helps to build confidence, which is essential for athletes to perform at their best. When an athlete is confident in their abilities, they are more likely to take risks, make quick decisions, and perform at a higher level.
  • Focus: Mental preparation helps athletes to maintain focus and concentration during training and competition. By setting clear goals and visualising success, athletes can stay focused on the task at hand and avoid distractions.
  • Resilience: Mental preparation helps athletes to develop resilience, which is the ability to overcome setbacks and challenges. When faced with adversity, athletes who are mentally prepared are better able to bounce back and continue working towards their goals.
  • Coping with pressure: Mental preparation helps athletes to cope with the pressure and stress of competition. By practising relaxation techniques, such as deep breathing and visualisation, athletes can stay calm and focused under pressure.
  • Avoiding burnout: Mental preparation can also help athletes avoid burnout, which is a common problem among athletes who focus solely on physical training. By taking a holistic approach to training and focusing on mental and emotional well-being, athletes can avoid burnout and stay motivated over the long term.

The Benefits of Mental Preparation for Fighting

The benefits of mental preparation for fighting, specifically for MMA fighters, are numerous:

  • Increased Confidence: Mental preparation helps fighters build confidence in their abilities. By visualising success and focusing on positive self-talk, fighters can boost their self-esteem and feel more prepared for their fights.
  • Improved Focus: Mental preparation helps fighters maintain focus and concentration during the fight. By practising visualisation techniques and staying present in the moment, fighters can avoid distractions and stay focused on their opponent.
  • Enhanced Resilience: Mental preparation helps fighters develop resilience, which is crucial in the face of adversity. By practising mental toughness techniques and developing coping strategies, fighters can bounce back from setbacks and continue fighting.
  • Better Decision Making: Mental preparation helps fighters make better decisions during the fight. By visualising different scenarios and practising mental rehearsal, fighters can improve their decision-making skills and make more effective choices in the ring.
  • Reduced Anxiety: Mental preparation can help reduce anxiety and stress before and during the fight. By practising relaxation techniques and developing coping strategies, fighters can manage their nerves and remain calm and focused during the fight.
  • Improved Performance: Mental preparation ultimately leads to improved performance in the ring. By incorporating mental preparation techniques into their training program, fighters can boost their confidence, focus, and resilience, leading to better performance in the fight.

Tips for Developing Mental Preparation Habits

As an amateur MMA fighter, mental preparation is just as important as physical training. Developing mental preparation habits such as visualisation, meditation, and positive self-talk can help you stay focused, confident, and calm during fights. Here are some tips to help you develop these habits:


  • Spend time each day visualising yourself performing at your best during fights. Imagine yourself executing different techniques, overcoming challenges, and winning fights.
  • Use all your senses when visualising. See the colours, hear the sounds, feel the sensations, and even smell the scents associated with being in the octagon.
  • Create a visualisation routine before every fight, where you picture yourself walking out to the ring, warming up, and winning the fight.


  • Incorporate meditation into your daily routine, preferably first thing in the morning or before bed.
  • Focus on your breath and let go of any thoughts or distractions that arise. This will help you develop mental clarity and focus.
  • Consider using guided meditation apps or videos to help you get started and stay on track.

Positive Self-Talk

  • Create a list of positive affirmations that you can recite to yourself every day. Examples could be “I am a skilled fighter,” “I am confident in my abilities,” or “I am mentally and physically prepared for any challenge.”
  • Use positive self-talk during training and fights to help keep your confidence up and stay motivated.
  • When negative thoughts or self-doubt arise, challenge them with positive self-talk. For example, if you catch yourself thinking “I’m not good enough,” counter that thought with “I am capable and prepared for this challenge.”

Remember, developing mental preparation habits takes time and consistent effort. By incorporating these practices into your daily routine, you can improve your mental toughness, focus, and confidence in the ring.

Consistent Skill- Building Habits

Consistent skill-building habits are crucial for anyone who wants to become proficient in a particular skill, including amateur MMA fighters. Here’s why:

  • Improved Technique: Consistently practising techniques allows fighters to develop proper form and execution, which ultimately leads to better performance in the ring.
  • Builds Muscle Memory: Repetition helps build muscle memory, which allows fighters to execute moves quickly and accurately, without having to think about them.
  • Develops Conditioning: Consistent training helps fighters build endurance, strength, and flexibility, which are critical for optimal performance in the ring.
  • Reduces Injuries: By consistently practising proper technique and conditioning, fighters can reduce the risk of injury, as well as the severity of injuries when they do occur.
  • Boosts Confidence: Consistent skill-building habits allow fighters to see progress over time, which can help boost their confidence and motivation to continue training.

In addition to these benefits, consistent skill-building habits help fighters develop a sense of discipline and commitment to their craft. By dedicating themselves to regular training and practice, fighters can build a strong work ethic that translates into other areas of their lives.

Ultimately, consistent skill-building habits are a cornerstone of success for amateur MMA fighters. By committing to regular training and practice, fighters can develop the skills, conditioning, and confidence they need to perform at their best in the ring.

Tips for Building New Skills and Improving Existing Ones

Building new skills and improving existing ones is essential for personal and professional growth. Here are some tips to help you develop new skills and improve your existing ones:

  • Set Clear Goals: Setting clear, specific, and measurable goals can help you stay focused and motivated. Write down your goals, break them into smaller steps, and create a plan to achieve them.
  • Practice Consistently: Consistent practice is the key to building new skills and improving existing ones. Set aside time each day or week to practise and stick to your schedule.
  • Seek Feedback: Seeking feedback from others, such as coaches or mentors, can help you identify areas for improvement and adjust your approach accordingly.
  • Embrace Failure: Failure is an inevitable part of the learning process. Instead of getting discouraged, use failure as an opportunity to learn and improve. Analyse what went wrong, adjust your approach, and try again.
  • Learn from Others: Learning from others who have already mastered the skills you are trying to acquire can be incredibly helpful. Read books, watch tutorials, attend workshops or classes, or find a mentor.
  • Challenge Yourself: Pushing yourself out of your comfort zone can help you develop new skills and improve existing ones. Take on projects or tasks that require you to stretch yourself and learn new things.
  • Be Patient: Building new skills and improving existing ones takes time and effort. Be patient, stay committed to the process, and celebrate small wins along the way.

Remember, building new skills and improving existing ones is a continuous process. By setting clear goals, practising consistently, seeking feedback, embracing failure, learning from others, challenging yourself, and being patient, you can develop the skills you need to achieve your personal and professional goals.

Resources for Further Learning and Development in MMA Fighting.

If you’re looking to further your learning and development in MMA fighting, there are many resources available to help you improve your skills and knowledge. Here are some resources to consider:

  • Martial Arts Schools: Joining a martial arts school is an excellent way to learn and improve your MMA skills. Most schools offer group classes and one-on-one coaching, which can help you develop proper technique and conditioning.
  • Online Tutorials: There are many online resources available for MMA training, such as YouTube tutorials and online training courses. Be sure to research the credibility of the source before following any training advice.
  • MMA Books: There are many books available on the subject of MMA, covering everything from technique to mental preparation. Some highly regarded books include “The Fighter’s Mind” by Sam Sheridan, “Mixed Martial Arts: The Book of Knowledge” by BJ Penn and Glen Cordoza, and “Winning Mindset of a Champion” by Michael L. Margolis.
  • MMA Events: Watching live MMA events can help you learn from some of the best fighters in the world. Pay attention to technique and strategy, and try to analyse the fights critically to learn from them.
  • Coaches and Mentors: Working with a coach or mentor who has experience in MMA can be incredibly valuable. They can provide personalised feedback and guidance to help you improve your skills and reach your goals.


If you’re an amateur MMA fighter, implementing the habits discussed in this article can be a game-changer for your training and performance. By consistently practising mental preparation habits such as visualisation, meditation, and positive self-talk, you can improve your focus, confidence, and mental toughness. Additionally, developing consistent training habits can help you build new skills and improve existing ones, which is essential for success in the sport.

It’s important to remember that building good habits takes time, effort, and dedication. However, the rewards are well worth it. By implementing these habits into your training routine, you can reduce injuries, enhance your performance, and reach new levels of success in MMA.

So, whether you’re just starting out in the sport or have been training for a while, I encourage you to take action and start implementing these habits today. Start small, be consistent, and remember that every step you take towards building good habits will bring you one step closer to achieving your goals in MMA.

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