Lesson 1Class 5: Basic ground position work (shrimping, guard retention, mount escape), static partner sequencesThis part builds basic ground movement and survival skills, including shrimping, bridging, guard retention, and simple mount escapes. You will learn static partner sequences that boost confidence and position sense.
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 introduces structured light sparring with position-limited rounds and clear rules. You will learn how to brief, referee, and review safely, giving beginners real 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 3Class 4: Defensive skills (blocks, basic head movement, safe distance management), controlled contact drillsThis part centres on defensive skills for beginners, including basic blocks, head movement, and distance control. You will learn controlled contact drills that help students spot strikes without fear 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 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 footwork. You will learn how to introduce drill types and intensity levels that shape all future 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 5Class 3: Clinch fundamentals and breakfalls, basic takedown awareness, partner-controlled drills, low-impact progressionsThis part introduces clinch entries, posture, and basic frames, plus safe breakfalls and takedown awareness. You will learn low-impact partner drills that build ease 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 final review class, mixing assessment flows, drills, and low-intensity situational sparring. You will also learn reconditioning approaches and setting goals for the next steps.
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 striking with takedown defense, stressing safe sprawls and balance. You will learn progressive flow drills that increase intensity while keeping control and technical focus.
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 will learn to plan intensity patterns, rest days, and weekly themes for safe, steady advancement.
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 provides reusable templates for session parts, including warm-ups, technical blocks, partner drills, pad work, supervised low-contact sparring, and cool-downs, ensuring steady, safe class flow.
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 will learn safety adjustments, target choices, and preventing over-force 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
