Lesson 1Session templates: warm-up, technical block, partner drills, pad work, supervised low-contact sparring, cool-downDis part provide reusable templates for each session segment, including warm-ups, technical blocks, partner drills, pad work, supervised low-contact sparring, and cool-downs, ensuring consistent, safe class structure.
Dynamic and specific warm-up formatsTechnical block timing and layeringPartner drill progressions and rolesPad work structure and rotation plansLow-contact sparring supervision cuesCool-down, stretching and recapLesson 2Weekly overview and session pacing: session length, intensity progressions across 4 weeksDis part explain how to map four weeks of beginner MMA classes, balancing skill development, conditioning, and recovery. You go learn to plan intensity waves, rest days, and weekly focus themes for safe, steady progress.
Standard class length and time blocksWeekly technical and physical focusIntensity waves and recovery daysAdapting plans for mixed fitness levelsLesson 3Class 6: Combining striking and takedown defense, safe sprawls, flow drills with intensity limitsDis part teach students to mix striking with takedown defense, emphasizing safe sprawls and balance. You go learn progressive flow drills wey add intensity while keeping control and technical quality.
Striking entries into sprawl stanceHip-heavy sprawl and cross-face basicsRecovering to base and striking rangePad drills that fake level changesTimed flow rounds with power limitsLesson 4Class 8: Review, assessment flow, mixed drills, low-intensity situational sparring and reconditioningDis part explain how to run di final review class, combining assessment flows, mixed drills, and low-intensity situational sparring. You go also learn reconditioning strategies and how to set next-step goals.
Warm-up with review of key skillsTechnical assessment flow checklistMixed stand-up and ground drill roundsLow-intensity situational sparringCourse feedback and progression plansLesson 5Class 3: Clinch fundamentals and breakfalls, basic takedown awareness, partner-controlled drills, low-impact progressionsDis part introduce clinch entries, posture, and basic frames, plus safe breakfalls and takedown awareness. You go learn low-impact partner drills wey build comfort with contact while protecting neck, back, and joints.
Warm-up for neck, hips and shouldersStanding clinch grips and postureFrames, underhooks and head positionBackward, side and front breakfallsLow-impact off-balancing drillsLesson 6Class 1: Objectives, technical syllabus (stance, basic footwork), drill types (solo, mirror, partner), intensity control methodsDis part cover di first class of di cycle, setting expectations, safety rules, and basic stance and footwork. You go learn how to introduce drill types and intensity scales wey guide all later sessions in di program.
Class briefing and safety agreementsNeutral stance and guard setupForward, backward and lateral stepsSolo, mirror and partner drill formatsRPE scale and traffic-light intensity cuesLesson 7Class 4: Defensive skills (blocks, basic head movement, safe distance management), controlled contact drillsDis part focus on defensive skills for beginners, including basic blocks, head movement, and distance control. You go learn controlled contact drills wey teach students to see strikes without panic or flinching.
High and low guard blocking patternsSlip, duck and pull head movementFootwork for safe exit and re-entrySlow-motion defensive partner drillsPre-set light contact counter roundsLesson 8Class 7: Introduction to controlled light sparring templates (position-limited rounds), refereeing rules for coachesDis part introduce structured light sparring using position-limited rounds and clear rules. You go learn how to brief, referee, and debrief safely, giving beginners live experience without too much contact.
Safety briefing and allowed techniquesPosition-only and task-based roundsCoach refereeing and stoppage cuesSimple scoring and feedback themesManaging nervous or dominant studentsLesson 9Class 5: Basic ground position work (shrimping, guard retention, mount escape), static partner sequencesDis part develop basic ground movement and survival skills, including shrimping, bridging, guard retention, and simple mount escapes. You go learn static partner sequences wey build confidence and positional awareness.
Solo shrimping and bridging patternsHip escapes along the mat wallClosed guard retention fundamentalsMount bridge and elbow escapeStatic partner positional sequencesLesson 10Class 2: Basic striking mechanics (jab, cross, guard), pad work progression, partner mitt drills, safety scalingDis part detail how to teach jab, cross, and basic guard to beginners, then progress to pad and partner mitt drills. You go learn safety scaling, target selection, and how to prevent over-powering or wild punching.
Jab and cross mechanics and alignmentGuard position and simple defensesStatic pad work for accuracyMoving pad drills with footworkPartner mitt drills and power control
