MMA Training for Beginners: What You Need to Know

January 25, 2023
From: Spartacus
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If you’re looking for an exciting and challenging combat sport, MMA may be just what you need! As a combination of various martial arts styles, MMA demands athleticism, strength, and strategy from its fighters. Whether you’re interested in MMA for self-defence, fitness, or competition, understanding the basics is key to success. 

But don’t let that intimidate you – this article is here to guide beginners through the essentials of MMA training. From learning proper techniques to avoiding injury, we’ll cover all the important aspects of MMA training. We’ll also dive into mental preparation and other factors that can impact your MMA journey.

The Essentials of MMA Training for Beginners

Before jumping in, it’s important to understand the essentials of MMA training. Proper technique and form are crucial, not only for injury prevention but also for effective training. Don’t rush to advance to more advanced techniques before mastering the basics of each type of MMA.

To become a successful MMA fighter, strength and conditioning are vital. Incorporate weightlifting, cardio, and plyometrics into your training routine to improve your overall fitness and endurance. Drilling is also essential, allowing you to perfect specific techniques. Live training with a partner is crucial in MMA training, giving you a realistic environment to apply your learned techniques.

It’s crucial to take your time and progress at your own pace. Finding the right gym or trainer can make all the difference. Focus on learning the fundamentals of each type of MMA, and then progress at a pace that works for you.

Mental preparation is just as important as physical conditioning. Set goals, visualise achieving them, and stay motivated and focused during training. Surround yourself with a supportive community, whether it’s a gym, team, or friends to keep you motivated and on track.

Equipment for MMA: Essential Items for Beginners

Let’s break down the essential pieces of equipment and we also have some great recommendations for equipment from our very own Spartacus MMA Fighters, that you’ll need to get started and have some fun!

First up, hand wraps! Think of them as the superhero cape for your hands and wrists. They’ll give you the support you need while protecting you from any harm. Spartacus MMA recommends the Venum Boxing Hand wrap.

Next, we have mouthguards. You definitely don’t want to lose your pearly whites, do you? Get a mouthguard to protect your teeth and jaw while you spar or compete. The Opro Power-Fit Mouthguard is a favourite among Spartacus MMA’s fighters. 

Now, let’s talk about MMA gloves. These gloves are designed specifically for MMA training and competition, and they’ll keep your hands and wrists safe while also keeping your opponent protected. We recommend the Venum MMA gloves.

Don’t forget about hand pads. They’re perfect for practising striking techniques and keeping your hands and wrists safe from any unwanted injuries. An excellent option for MMA hand pads is the Fairtex Contoured Boxing MMA Muay Thai Training Hand Pads and recommended by Spartacus MMA fighters. 

Looking to work on your cardio? Get yourself a jump rope! It’s an easy and effective way to improve your cardiovascular fitness and footwork. The Crossrope Get Lean Set is a premium jump rope set that comes with two interchangeable ropes, one for speed and one for power. The ropes are made of durable materials and can be easily adjusted to suit your height. The set also comes with a free app that provides workout plans and tutorials.

Resistance bands are another versatile piece of equipment that can be used for strength and conditioning exercises. And you know what’s great? You can take them anywhere! WODFitters Resistance Bands are made of high-quality natural latex rubber and come in a variety of resistance levels. They are durable, easy to use, and suitable for a wide range of exercises, from pull-ups to squats.

Feeling a bit stressed? Why not try yoga? Get yourself a yoga mat and start practising your downward dog to relieve some tension.

Shin guards are an essential piece of equipment for protecting your shins during sparring or competition. Don’t let a shin injury bring you down! The Hayabusa T3 Kanpeki Shin Guards are made from premium full-grain leather and feature a triple-layer foam padding system for maximum protection and shock absorption. They also have a secure closure system and adjustable straps for a customised fit and are a favourite among Spartacus MMA’s fighters. 

Lastly, head gear is used to protect your head and face during sparring. You definitely don’t want a black eye or a swollen nose, do you? We recommend the Hayabusa T3 Kanpeki Headgear which is made with full-grain leather, this headgear is designed to offer maximum protection and comfort with multi-layer foam padding and a secure closure system.

Remember, you don’t need to buy all this equipment at once. Start with the basics and add more as you progress. And always check with your gym or instructor before purchasing any equipment to ensure that it meets their standards and is appropriate for their training program. Now, let’s gear up and have some fun!

Safe Training: Injury Prevention and Mitigation in MMA

Ready to unleash your inner warrior and train like an MMA fighter? Hold your horses, champ! Before you get started, it’s important to understand the risks and take the necessary precautions to keep yourself safe during training.

Let’s start with the basics – injuries. During MMA training, you might get sprains, strains, bruises, and cuts. The more serious ones, such as broken bones and concussions, can also happen, but they are less common. Scary, right? Don’t worry, with the right precautions, you can minimise your chances of getting hurt.

First things first, start slowly and progress gradually. No need to be in a rush to be the next Conor McGregor. Trying to do too much too soon can lead to overtraining and that’s not good for anyone. Make sure to warm up properly before training and to cool down and stretch after training. It will not only prevent injuries but also improve your performance.

Now, let’s talk about gear. Having the right type of equipment for the type of MMA you are training in is essential. Gloves, shin guards, and mouth guards are a must for striking, while a gi is necessary for Brazilian Jiu-Jitsu. Having the proper gear will protect you and your opponent from getting hurt.

Lastly, and most importantly, train under experienced and qualified instructors. They will provide valuable feedback and guidance on proper technique and form. Moreover, they will teach you how to progress safely and how to identify and correct any bad habits or patterns that could lead to injury.

All in all, safety should be your top priority during MMA training. With these tips in mind, you can reduce your risk of injury and enjoy the many benefits of MMA training. So, train smart and train hard, future champ!

Mental Preparation: Setting Goals and Visualizing Success

MMA training is like a game of chess – it requires strategic thinking, mental agility, and the ability to outsmart your opponent. While physical strength and technique are essential, mental toughness is equally important. Developing a strong mindset and attitude is key to achieving success in MMA training.

One way to develop mental toughness is by embracing a growth mindset. This means being open to learning from mistakes, taking constructive criticism, and always seeking to improve. It also means being resilient and able to bounce back from setbacks and failures.

Visualisation is another powerful tool for mental preparation in MMA. By visualising performing well in training and competition, you can build confidence and prepare yourself mentally for success. You can also use visualisation to prepare for challenging scenarios, such as dealing with a difficult opponent or recovering from a potential injury.

Goal-setting is also an important aspect of mental preparation in MMA. Setting specific, measurable, and achievable goals can help you stay motivated and focused on your training. Whether it’s mastering a new technique or improving your conditioning, setting goals can help you track your progress and celebrate your achievements.

It’s important to remember that mental toughness takes time to develop. It’s a journey, not a destination. By staying positive, embracing challenges, and continually pushing yourself, you can develop the mental toughness necessary to achieve success in MMA training and in life.


MMA training is no doubt a tough and challenging journey that requires dedication, hard work, and a lot of sweat. However, with the right mindset, equipment, and guidance, beginners can make the most out of their MMA training and achieve their fitness and martial arts goals.

Whether you’re a seasoned athlete or a total beginner, MMA training offers a unique and exciting way to challenge yourself physically and mentally. From learning new techniques to sparring with fellow fighters, there’s always something new to discover and explore.

So why not give MMA training a try? With the right attitude and preparation, you might just find that you have what it takes to become a skilled and confident fighter. So put on your gloves, tie your shoes, and get ready to step into the ring!


What Does MMA Combine and Why is it Unique?

Hang on tight! MMA is like the ultimate buffet of combat sports—boxing, wrestling, Brazilian Jiu-Jitsu, and Muay Thai are just a few styles you’ll integrate. This multi-discipline approach creates a well-rounded fighter who’s prepared for anything.

How Do I Begin My MMA Training Journey?

Kick off by finding a gym that specialises in MMA training. Look for places with experienced instructors and a variety of classes suitable for beginners. You’ll start by learning fundamental techniques—no cartwheels yet!

What Essential Techniques Should I Focus On?

Hold your horses! Before you attempt flying kicks, get the hang of basic techniques. We’re talking basic punches, kicks, and grappling moves. These fundamentals are the foundation upon which you’ll build your MMA skills.

How Do I Build Physical Strength for MMA?

Put those muscles to work! Incorporate a blend of cardio, plyometrics, and weightlifting to improve your endurance, power, and strength. Exercises like deadlifts, sprints, and box jumps will get you ring-ready in no time.

How Do I Choose the Right Gym or Trainer?

You’re not just picking a gym; you’re choosing a second home. Do your research. Visit multiple facilities, check reviews, and consider taking a trial class. Prioritise gyms with experienced instructors and a focus on safety.

What Gear Do I Need to Get Started?

Gear up, fighter! For beginners, hand wraps for wrist support, a high-quality mouthguard, and MMA-specific gloves are essential. As you advance, you’ll also want to invest in shin guards and headgear.

What Steps Can I Take to Minimise Injury Risks?

Safety isn’t a joke. Always warm up before training and cool down afterward. Make sure to wear appropriate protective gear and strictly follow the safety guidelines provided by your instructors.

Why is Mental Preparation Crucial in MMA?

Don’t underestimate the power of the mind. Techniques like visualisation and goal-setting can help condition your mental state for better performance in training and competitions. Mental strength complements your physical prowess.

What Brands Offer Reliable MMA Equipment?

For quality and durability, brands like Venum for gloves, Opro for mouthguards, and Hayabusa for shin guards and headgear are often recommended. These brands are known for their attention to detail and safety features.

Is Self-Teaching a Viable Option for MMA Training?

While some basic skills can be practised alone, the complexity and risk of injury in MMA make it crucial to have professional guidance. An experienced instructor can provide real-time feedback and ensure you’re training safely.

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