MMA Training at Home: Complete 45-Minute Routine
MMA Training at Home: Complete 45-Minute Routine
Mixed martial arts combine the best of striking, wrestling and grappling. It's one of the most complete sports that exists. But can you train MMA at home? The short answer: yes, with important limitations.
In this guide I present a 45-minute MMA home training routine that covers the four fundamental areas: striking, wrestling, grappling and specific cardio. I've designed it after more than 15 years training fighters in Viladecans, including amateur and professional competitors.
But before we start, I want to be completely honest: home training is a complement, never a substitute. MMA requires sparring, drilling with partners and constant technical correction. Without this, you'll only be memorizing movements that you won't know how to apply under real pressure.
Can You Train MMA at Home?
Yes and no. It depends on which aspects of MMA you want to work on.
What You CAN Train Alone
- Shadow striking technique: Combinations of punches, kicks, elbows and knees
- Specific physical conditioning: Cardio, functional strength, explosiveness
- Wrestling movements: Sprawls, level changes, empty shoots
- Ground transitions: Hip escapes, shrimps, bridges, guard retention
- Flexibility: Essential for high kicks and guard
- Muscle memory: Repeating movements until they're automatic
What You CANNOT Train Alone
- Real timing: Only develops with an opponent
- Defense under pressure: Reacting to real attacks
- Technique application: Submissions, takedowns, clinch
- Sparring: The heart of MMA
- Error correction: Without a mirror or instructor, bad habits take root
That's why my recommendation is clear: use this routine 2-3 times a week as a complement, and train at least twice at the gym. At Ryutai Viladecans we offer MMA classes for all levels with the first class free.
Areas That MMA Works
MMA is unique because it integrates multiple disciplines. Your home training should cover all of them:
1. Striking
Includes techniques from boxing, kick boxing, muay thai and karate. You'll work punches, kicks, elbows and knees in both long distance and clinch.
2. Wrestling
Distance control, takedowns and takedown defense. Fundamental for deciding where the fight takes place: standing or on the ground.
3. Grappling
Based primarily on BJJ and wrestling. Dominant positions, escapes, transitions and submissions.
4. Specific Cardio
MMA demands a particular cardio: explosiveness in short bursts combined with endurance for 5-minute rounds. Very different from conventional cardio.
Equipment for Training MMA at Home
Minimum Equipment (No Investment)
To start you only need:
- Space: 3x3 meters for striking, 2x2 for ground
- Soft surface: Mat, folding tatami or thick carpet
- Comfortable clothes: Rashguard and MMA shorts or similar
- Timer: Interval app on your phone
Recommended Equipment
If you want to invest a little:
| Equipment | Approx. Price | Priority |
|---|---|---|
| Thick mat (2m) | 30-50€ | High |
| Jump rope | 10-20€ | High |
| Punching bag | 80-150€ | Medium |
| MMA gloves | 30-60€ | Medium |
| Grappling dummy | 100-200€ | Low |
| Resistance bands | 15-30€ | Medium |
Ideal Equipment
For a complete home setup:
- Heavy hanging or standing bag
- Grappling dummy for drilling
- Puzzle tatami (4-6 m²)
- Bag gloves and wraps
- TRX or rings for functional work
MMA Home Routine: Complete 45 Minutes
This routine simulates the structure of a real MMA class. It includes warm-up, technical work from all three areas and specific cardio.
MMA-Specific Warm-Up (8 minutes)
Joint mobility (2 min):
- Neck, shoulder, hip rotations
- Knee and ankle circles
- Shoulder girdle movements
Cardiovascular activation (3 min):
- Jumping jacks: 30 seconds
- High knees: 30 seconds
- Gentle burpees: 30 seconds
- Light shadow boxing: 90 seconds
Specific mobility (3 min):
- Deep hip circles
- Deep squat with rotation
- Guard position with movement
- Slow sprawls x10
Striking Block - Shadow (10 minutes)
Work combinations without a bag, focusing on perfect technique.
Round 1 - Basic boxing (3 min):
- Jab, cross, jab
- Jab, cross, hook
- Jab, cross, uppercut
- Combine with footwork
Round 2 - Kick boxing (3 min):
- Jab, cross, low kick
- Jab, middle roundhouse
- Cross, switch kick
- Teep (front kick) + retreat
Round 3 - MMA techniques (3 min):
- Jab, cross, imaginary clinch + knee
- Low kick, sprawl, get up
- Free combination with level change
Active rest (1 min):
- Walk, shake out arms and legs
Wrestling Block (8 minutes)
Wrestling movements you can practice alone.
Sprawls (3 min):
- 10 technical sprawls (moderate speed)
- 10 explosive sprawls
- 10 sprawls + quick stand up
- Recover between sets
Level Changes (2 min):
- Level changes without contact
- Imagine entering for legs
- Focus on maintaining posture
Empty Shoots (3 min):
- Imaginary single leg x10 each side
- Imaginary double leg x10
- Work on penetration and recovery
Ground Block - Grappling (10 minutes)
Fundamental BJJ movements practiced alone.
Hip Escapes / Shrimps (3 min):
- 10 hip escapes to each side
- Chain 5 in a row without stopping
- Add guard recovery
Bridges and Umpas (3 min):
- Basic bridge x20
- Bridge with rotation x10 each side
- Umpa (mount escape) x10
Guard Retention (2 min):
- Open guard movement
- Imaginary guard transitions
- Active hip work
Transition Drilling (2 min):
- Mount → Side control → Mount
- Guard → Technical stand up
- Turtle → Single leg recovery
MMA-Specific Cardio Block (7 minutes)
HIIT designed to simulate combat demand.
Circuit (2 rounds of 3 min + 1 min rest):
Each exercise 30 seconds, no rest between exercises:
- Explosive sprawls
- Maximum speed shadow boxing
- Burpees
- Mountain climbers
- Sprawl + 3 strikes
- Jumping squats
Rest 1 minute between rounds.
Cool Down (2 minutes)
- Walk to recover breathing
- Gentle hamstring stretches
- Hip stretch (pigeon pose)
- Shoulder and neck stretch
Routine Without Equipment
If you have absolutely nothing, this version works:
Warm-up (5 min): Same as above
Shadow striking (10 min): Full block complete
Functional leg work (10 min):
- Squats x20
- Walking lunges x20
- Sprawls x20
- Scissor jumps x20
- Repeat 2 times
Ground work (10 min):
- Hip escapes x20
- Bridges x30
- MMA abs (crunches with guard) x20
- Plank 1 minute
- Repeat 2 times
HIIT (8 min):
- 30 sec burpees / 30 sec rest x8
Stretching (2 min)
Physical Training for MMA
Beyond technique, MMA demands specific physical preparation.
Functional Strength
MMA doesn't need bodybuilder muscles. It needs functional strength:
- Compound exercises: Squats, deadlifts, press
- Unilateral work: Lunges, single-arm rows
- Anti-rotation core: Pallof press, side planks
- Grip: Farmer walks, dead hangs
Specific HIIT
The MMA energy system is unique:
- 5-minute rounds with 10-20 second explosions
- Active recovery between intensity bursts
- Capacity to repeat maximum efforts
Example: 5 min of shadow boxing alternating 20 sec explosive / 40 sec technical.
Flexibility
Underestimated but crucial:
- High kicks: Require flexible hamstrings
- Guard game: Mobile hips are essential
- Injury prevention: Flexible muscles resist better
Dedicate 10-15 minutes post-training to stretch, especially hips and legs.
Limitations of Home Training
Let's be realistic about what you WON'T achieve training alone:
Without Sparring There's No Real Progress
Sparring is where everything comes together. You can memorize 1000 techniques, but without applying them against resistance, you don't really know them. Timing, distances, reactions... only develop by fighting.
Bad Habits Take Root
Without an instructor to correct, technical errors become habits. A jab with an open elbow, a sprawl without hips, a passive guard... these are very hard to correct later.
Limited Motivation
Training alone requires discipline. Without partners pushing you, it's easy to lower intensity or skip sessions. The gym environment forces you to give 100%.
It Doesn't Replace the Academy
Home training is a complement, not a substitute. Use it to:
- Reinforce techniques learned in class
- Maintain fitness between sessions
- Work specific cardio
- Gain flexibility
Complement with Classes at Ryutai
If you live in Viladecans or nearby, I invite you to complement your home training with real MMA classes at Ryutai Viladecans.
Why Train with Us
- Professional instructors: We train national-level competitors
- All areas: Striking, wrestling and grappling integrated
- Controlled sparring: Learn to apply techniques safely
- Community: Partners who motivate you and help you grow
- Location: Two locations in Viladecans, easy access from Baix Llobregat
First Class Free
We offer a free trial class so you can experience real MMA training. No commitment, no contracts.
Book your free class and discover the difference between training alone and training with professionals.
MMA home training is a valuable tool, but it has clear limits. Use this routine to complement your training, maintain fitness between classes and work on specific aspects. But to truly progress in mixed martial arts, you need tatami, partners and an instructor to guide your path.
See you at the gym.
Fran Calderón Founder of Ryutai and Team Calderón
Tags
Share article
Ready to start your Martial Arts journey?
Join over 200 students already training with us in Viladecans. First class free, no commitment required.
