Lesson 1Class 5: Basic ground position work (shrimping, guard keep, mount escape), still partner stepsDis part build basic ground movement and live skills, including shrimping, bridging, guard keep, and simple mount escapes. You go learn still partner steps wey build trust and position know.
Alone shrimping and bridging patternsHip escapes along mat wallClosed guard keep basicsMount bridge and elbow escapeStill partner position stepsLesson 2Class 7: Intro to controlled light fight practice patterns (position-limit rounds), referee rules for teachersDis part intro strong light fight practice using position-limit rounds and clear rules. You go learn how to brief, referee, and talk safe, giving newbies live touch without too much contact.
Safety brief and allowed skillsPosition-only and task roundsTeacher referee and stop signsSimple score and feedback ideasHandling nervous or strong studentsLesson 3Class 4: Defense skills (blocks, basic head move, safe distance handle), controlled contact exercisesDis part focus on defense skills for newbies, including basic blocks, head move, and distance control. You go learn controlled contact exercises wey teach students to see hits without fear or jump.
High and low guard block patternsSlip, duck and pull head moveFootwork for safe out and backSlow-motion defense partner exercisesSet light contact counter roundsLesson 4Class 1: Aims, skill list (stance, basic footwork), exercise types (alone, mirror, partner), strength control waysDis part cover first class of di cycle, setting hopes, safety rules, and basic stance and footwork. You go learn how to intro exercise types and strength scales wey guide all later sessions.
Class brief and safety pactsNeutral stance and guard setupForward, backward and side stepsAlone, mirror and partner exercise formatsRPE scale and light strength signsLesson 5Class 3: Clinch basics and fall breaks, basic takedown know, partner-controlled exercises, low-hit stepsDis part intro clinch enters, posture, and basic frames, plus safe fall breaks and takedown know. You go learn low-hit partner exercises wey build comfort with contact while protect neck, back, and joints.
Warm-up for neck, hips and shouldersStanding clinch grips and postureFrames, underhooks and head placeBackward, side and front fall breaksLow-hit off-balance exercisesLesson 6Class 8: Review, check flow, mixed exercises, low-strength situation fight practice and re-readyDis part explain how to run final review class, mixing check flows, mixed exercises, and low-strength situation fight practice. You go also learn re-ready ways and how to set next aims.
Warm-up with review of key skillsSkill check flow listMixed stand-up and ground exercise roundsLow-strength situation fight practiceCourse feedback and step plansLesson 7Class 6: Mixing striking and takedown defense, safe sprawls, flow exercises with strength limitsDis part teach students to mix striking with takedown defense, stressing safe sprawls and balance. You go learn step-up flow exercises wey add strength while keep control and skill quality.
Striking enters into sprawl stanceHip-heavy sprawl and cross-face basicsBack to base and striking rangePad exercises wey fake level changesTimed flow rounds with power limitsLesson 8Weekly overview and session timing: session length, strength steps across 4 weeksDis part explain how to map four weeks of beginner MMA classes, balancing skill build, conditioning, and rest. You go learn to plan strength waves, rest days, and weekly focus ideas for safe, steady go.
Standard class length and time partsWeekly skill and body focusStrength waves and rest daysChanging plans for mixed fitness levelsLesson 9Session patterns: warm-up, skill block, partner exercises, pad work, watched low-contact fight practice, cool-downDis part give reusable patterns for each session part, including warm-ups, skill blocks, partner exercises, pad work, watched low-contact fight practice, and cool-downs, making sure steady, safe class setup.
Moving and specific warm-up formatsSkill block timing and layersPartner exercise steps and rolesPad work setup and turn plansLow-contact fight practice watch signsCool-down, bend and recapLesson 10Class 2: Basic striking ways (jab, cross, guard), pad work step, partner mitt exercises, safety scaleDis part detail how to teach jab, cross, and basic guard to newbies, then step to pad and partner mitt exercises. You go learn safety scale, target pick, and how to stop over-power or wild punching.
Jab and cross ways and lineGuard place and simple defensesStill pad work for rightMoving pad exercises with footworkPartner mitt exercises and power control
