Lesson 1Class 5: Basic ground position work (shrimping, guard retention, mount escape), static partner sequencesThis part builds basic ground moves and survival skills, like shrimping, bridging, guard holding, and simple mount escapes. You'll learn steady partner sequences that boost confidence and position sense in local training.
Solo shrimping and bridging patternsHip escapes along the mat wallClosed guard retention fundamentalsMount bridge and elbow escapeStatic partner positional sequencesLesson 2Class 7: Introduction to controlled light sparring templates (position-limited rounds), refereeing rules for coachesThis part starts structured light sparring with position-limited rounds and clear rules. You'll learn to explain, referee, and review safely, giving beginners real practice without too much contact in Zambia.
Safety briefing and allowed techniquesPosition-only and task-based roundsCoach refereeing and stoppage cuesSimple scoring and feedback themesManaging nervous or dominant studentsLesson 3Class 4: Defensive skills (blocks, basic head movement, safe distance management), controlled contact drillsThis part focuses on defence skills for beginners, like basic blocks, head moves, and distance control. You'll learn controlled contact drills that teach students to spot strikes without fear or pulling back.
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 4Class 1: Objectives, technical syllabus (stance, basic footwork), drill types (solo, mirror, partner), intensity control methodsThis part covers the first class, setting goals, safety rules, and basic stance and steps. You'll learn introducing drill types and intensity levels that guide all later sessions in the Zambian 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 5Class 3: Clinch fundamentals and breakfalls, basic takedown awareness, partner-controlled drills, low-impact progressionsThis part introduces clinch starts, posture, and basic frames, plus safe falls and takedown awareness. You'll learn low-impact partner drills that build comfort with contact while guarding 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 8: Review, assessment flow, mixed drills, low-intensity situational sparring and reconditioningThis part explains running the last review class, mixing checks, drills, and low-intensity situation sparring. You'll also learn reconditioning ways and setting next goals for Zambian beginners.
Warm-up with review of key skillsTechnical assessment flow checklistMixed stand-up and ground drill roundsLow-intensity situational sparringCourse feedback and progression plansLesson 7Class 6: Combining striking and takedown defense, safe sprawls, flow drills with intensity limitsThis part teaches blending strikes with takedown defence, stressing safe sprawls and balance. You'll learn building flow drills that increase intensity while keeping control and skill quality in local classes.
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 8Weekly overview and session pacing: session length, intensity progressions across 4 weeksThis part explains mapping four weeks of beginner MMA classes, balancing skill growth, fitness, and rest. You'll learn planning intensity changes, rest days, and weekly themes for safe, steady progress in Zambia.
Standard class length and time blocksWeekly technical and physical focusIntensity waves and recovery daysAdapting plans for mixed fitness levelsLesson 9Session templates: warm-up, technical block, partner drills, pad work, supervised low-contact sparring, cool-downThis part gives reusable patterns for each session part, including warm-ups, technical blocks, partner drills, pad work, watched low-contact sparring, and cool-downs, ensuring steady, 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 10Class 2: Basic striking mechanics (jab, cross, guard), pad work progression, partner mitt drills, safety scalingThis part details teaching jab, cross, and basic guard to beginners, then moving to pad and partner mitt drills. You'll learn safety scaling, target picking, and stopping over-strong or wild punches.
Jab and cross mechanics and alignmentGuard position and simple defensesStatic pad work for accuracyMoving pad drills with footworkPartner mitt drills and power control
