Last updated: 3 August 2026
Reviewed by Jordan Makin, FA Level 2 Football Coach
Weekly training planner
Top picks compared
| Pick | Product | Best for | |
|---|---|---|---|
| Top pick | Heavy Bag (freestanding) | Core striking tool for home or gym training. | Check price → |
| Option | BJJ / Grappling Mat | Roll safely at home. 40mm foam recommended. | Check price → |
| Option | Heart Rate Monitor | Track training intensity and recovery across disciplines. | Check price → |
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Frequently asked questions
How much sparring should I do?
Most coaches recommend sparring makes up no more than 15–20% of total weekly training volume. Higher sparring loads increase injury risk and cognitive load. Quality of sparring rounds matters more than quantity.
What's a good weekly MMA training volume for a beginner?
5–8 hours per week across 4–5 sessions is a solid beginner load. This gives enough volume to develop skills without excessive fatigue. Build up gradually over months rather than jumping into high-volume training.