Lesson 1Session templates: warm-up, technical block, partner drills, pad work, supervised low-contact sparring, cool-downThis section provides 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 weeksThis section explains how to map four weeks of beginner MMA classes, balancing skill development, conditioning, and recovery. You'll 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 limitsThis section teaches students to blend striking with takedown defense, emphasising safe sprawls and balance. You'll learn progressive flow drills that add intensity while preserving control and technical quality in training.
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 reconditioningThis section explains how to run the final review class, combining assessment flows, mixed drills, and low-intensity situational sparring. You'll also learn reconditioning strategies and how to set next-step goals for students.
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 progressionsThis section introduces clinch entries, posture, and basic frames, plus safe breakfalls and takedown awareness. You'll learn low-impact partner drills that 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 methodsThis section covers the first class of the cycle, setting expectations, safety rules, and basic stance and footwork. You'll learn how to introduce drill types and intensity scales that guide all later sessions in the programme.
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 drillsThis section focuses on defensive skills for beginners, including basic blocks, head movement, and distance control. You'll learn controlled contact drills that 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 coachesThis section introduces structured light sparring using position-limited rounds and clear rules. You'll learn how to brief, referee, and debrief safely, giving beginners live experience without excessive contact in NZ gyms.
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 sequencesThis section develops basic ground movement and survival skills, including shrimping, bridging, guard retention, and simple mount escapes. You'll learn static partner sequences that build confidence and positional awareness for beginners.
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 scalingThis section details how to teach jab, cross, and basic guard to beginners, then progress to pad and partner mitt drills. You'll 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
