MMA – Training & Packing List
Complete training checklist and packing list for MMA training – striking, grappling and sparring.
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Warm-up
Running or skipping 5–10 min
Dynamic stretching and mobilisation
Shadowboxing with basic techniques from striking and grappling
Striking Training
Boxing combinations on focus mitts and heavy bag
Kicking techniques: roundhouse, teep, knees, elbows
Clinch striking: knees and elbows from the clinch
Grappling Training
Takedowns and takedown defence (wrestling, Judo throws)
Practise ground-and-pound positions
BJJ/submissions: chokes, arm locks, leg locks
Sparring (Protective Gear Mandatory)
MMA sparring with gloves (4–7 oz MMA gloves), mouthguard, groin guard
Agree the sparring rules clearly: head strikes yes/no, ground fighting yes/no
Strength & Conditioning
Explosive power: kettlebell swings, box jumps, medicine ball throws
Endurance: 20 min rowing or exercise bike
Packing List – Equipment
MMA gloves (4–7 oz for sparring)
Boxing gloves (12–16 oz for heavy bag work)
Hand wraps / inner gloves
Shin pads
Mouthguard
Groin guard
Rashguard / compression shorts (for grappling)
MMA shorts (for striking)
Knee pads (optional)
Packing List – Other
Water bottle
Towel
Change of clothes
Sports tape, antiseptic, plasters