MMA Camp Secrets Every Fighter Should Know
How to Build the Ultimate MMA Training Camp (Even If You Work Full-Time)
Hey guys! Welcome to the blog. If you're diving into MMA and wondering how to build a solid training camp—especially if you’re balancing a full-time job—you’re in the right spot. This post breaks down everything you need to know: how long your camp should be, what practices you should focus on, how much sparring is best, and some real-world lessons learned from years in the gym. Whether you’re fighting for experience as an amateur or testing yourself as a regional pro, this detailed guide will help you structure a killer camp that works with your packed schedule.
"The goal here should be to progress your technique and to get in shape at the same time—it shouldn’t be that you’re horribly out of shape when you come into a training camp and have to use the entire six weeks just to get fit."
Let’s jump right into it.
Why Training Camp Structure Matters
Okay, first things first—why does your camp structure even matter?
A well-planned training camp isn’t just about grinding hard. It’s about making strategic decisions with your time and energy, especially if you can’t train full time. Without a clear plan, it’s easy to over-train, under-train, or miss key skills. Structure helps you make the most of every minute, keeps your body healthy, and makes sure you’re peaking at the right time.
How Long Should Camp Be?
Let’s get real: not everybody can train like a UFC star. Most fighters are juggling jobs, families, and a ton of other stuff. So, what’s ideal for you?
- Minimum: 6 weeks
- Ideal: 8 weeks (2 months)
Sure, you might hear people say you can do a camp in four weeks or even less for a "short notice" fight, but honestly, that's not really a camp. That’s cramming, and you’re probably just getting by.
If you get offered a short-notice fight:
The best solution is to keep yourself reasonably fit and your weight manageable year-round. This way, you can step up anytime without needing a crash camp. But let’s face it, life—and pizza—happens. Most fighters put on a few pounds between fights, and that's okay as long as you plan ahead.
Staying Ready Year Round
This is easier said than done, right? Fighters love to let loose after a bout, and sometimes that means eating bad and packing on some weight. It’s a struggle, but being honest about it is half the battle.
Amateur or pro, if you want to take advantage of last-minute opportunities, here's what you need to do:
- Stay active even when you’re not in camp
- Keep your weight within striking distance of your fight weight
- Don’t let your cardio totally fall off
- Toss in two to three moderate sessions each week, even if they're shorter
"You should stay in shape year round so you can take short notice fights, keep your weight down year round."
Amateur vs. Pro: What’s Different?
If you're an amateur, your path is all about stacking up experience. You're fighting to learn, not just to win. Pro fighters, especially those at the regional level, are expected to be more disciplined because the stakes are higher and the competition is tougher.
Amateurs:
- Fights can be unpredictable; opponents change last minute
- Many opponents are trying out fighting, not committed long-term
- Focus is on learning and growing, not just chasing wins
Pros:
- Consistent structure is expected
- Opponents are more stable, but still, changes happen
- Every fight can impact your trajectory—get smarter with your prep
Real example:
One amateur had three different opponents in the last two weeks leading up to his fight. This happens a lot—you gotta stay flexible and ready for anything.
Two-Month Camp: The Blueprint
Let’s lay out a full, eight-week camp. Your main goals should be:
- Progress your technique
- Level up your conditioning
- Get in fight shape—NOT just lose weight
You shouldn’t be crawling into camp out of shape. Use camp to get better, not just to catch up.
Time Commitment
Most people balancing work and life can spare:
- 2 to 2.5 hours per day
- 5 to 6 days per week
With this much time, you can build a program that hits all major aspects: striking, grappling, sparring, and strength.
Splitting Up Training: Striking and Grappling
A true MMA fighter covers all bases, not just the stuff they like.
Every week, hit:
- Grappling (wrestling & jiu jitsu)
- Striking (boxing & kickboxing)
Even if you’re a born striker or grappler, don't neglect the other side. MMA is about building it all.
Wrestling, Jiu Jitsu, Boxing, and Kickboxing: Weekly Breakdown
Here’s a practical breakdown you can follow:
- Wrestling: 3 days a week
- Jiu Jitsu: 2 days a week
- Boxing: 3 days a week
- Kickboxing: 2 days a week
For the very dedicated (and rested), aim for 6 days a week in the gym.
Why Wrestling Matters
Wrestling is your base for controlling where the fight goes. No matter how good your jiu jitsu or stand-up is, if you can’t control distance and location, you’ll struggle.
Don't Skip the Cage Work
High-level fights are won and lost on the cage. Practice using the cage both offensively (taking people down) and defensively (stuffing shots, getting up).
"The cage work is very important, guys, especially the higher the level gets, because everybody knows how to use the cage to be defensive and offensive..."
How Much Sparring Is Best?
Sparring is vital… but too much is a recipe for injury or burnout.
What works:
2 hard sparring sessions per week
- 1 boxing sparring
- 1 kickboxing sparring
When sparring:
- Mix rounds with and without takedowns
- Use bigger gloves for rounds with takedowns
- If you’re going with takedowns, don’t just hold—let them up, reset, and go again
Rounds
If your fight is 3x3 minute rounds (amateur standard), practice with at least double that in the gym.
- 6 x 3 min grappling rounds
- Or, for a bigger test: 5 x 5 min rounds
Always over-prepare in the gym so the fight feels easier.
Making the Most out of Sparring with Takedowns
There’s an easy trap for grapplers: they use takedowns as an escape whenever striking isn’t going well. That’s cool in a match, but it prevents you from really improving your striking.
- Take your training partner down just long enough to work for 20–30 seconds, then let them up.
- Don’t use takedowns just to hide from striking.
- Focus on getting comfortable on your feet, not just on the mat.
"I've seen a lot of grapplers over the years that never progress their striking because they spar with takedowns constantly. So they just get used to going back to what they know..."
If you’re fighting MMA:
- Half your sparring should include takedowns
- Half should be just striking
Strength Training For Busy Fighters
Let’s be honest: it’s tough to get in all your fighting skills and spend separate hours on weights. But you can stack some strength and conditioning right after your main training, so you’re not missing valuable technique time.
After every practice, sprinkle in:
- 100 pushups
- 100 pull ups (split across sets as needed)
- Do this 3 times a week
- Or, alternate: 200 pushups every other day, 100 (or 50) pull-ups the other days
- Add in jump squats, core work, etc
Keep it simple:
This isn’t powerlifting. It’s about real-world functional strength and muscular endurance specific to fighting.
Don’t skip technique sessions just for the weights. Use weights to supplement.
"Add your strength and conditioning type training on at the end of your practice. Don't skip a full practice to do that stuff."
The Final Week: Tapering Off
Leading up to the fight, your focus shifts: you want to arrive at the cage healthy, sharp, and without injuries.
- A week and a half out: Stop hard sparring and grappling. It’s not worth getting hurt.
- Work on timing, movement, and light work. Shadowbox, hit pads, light flow with partners.
- Let your body recover so you can peak on fight night.
Fight week:
- Move around lightly
- Drill with cooperative partners
- Do some flow rolling (easy jiu jitsu)
- Spend time on the bag and pads
- Rest!
- Try not to start any new techniques right before the fight
"I wouldn't grapple hard the last week. I wouldn't spar hard. I would flow, roll and move around lightly, or maybe just bags or pad work."
Sample Weekly Training Schedule
Here’s how to put it all together if you’ve got about 2–2.5 hours, 5–6 days a week. Adjust up or down based on your real availability.
Monday
- Wrestling drills and hard rounds (60 min)
- Boxing tech/sparring (45 min)
- Core work/ABS/conditioning (15 min)
Tuesday
- Jiu Jitsu (60 min)
- Kickboxing (45 min)
- Pushups/Pullups (15 min)
Wednesday
- Wrestling and cage work (60 min)
- Boxing (45 min, including sparring)
- Conditioning: jump squats, ab circuit (15 min)
Thursday
- Jiu Jitsu sparring/rolling (60 min)
- Kickboxing (light spar/tech, 45 min)
- Strength circuit (pushups, pullups) (15 min)
Friday
- Live wrestling rounds (60 min)
- Boxing/kickboxing (rotating focus, 45 min)
- Grip/sled/bodyweight circuit (15 min)
Saturday (optional, for the highly motivated)
- Open mat/extra sparring or technical drilling
- Light conditioning
Sunday
- Rest, recovery, and maintenance/stretching
Extra Tips for Improving Cardio and Explosiveness
Wrestling is brutal for conditioning, especially offensively. To develop that insane fight cardio:
- When sparring with takedowns, don’t settle for one—try to take down your partner five times in a session.
- Blast them down, land some work, let ’em up, and do it again.
- This grind makes live wrestling in the fight seem easier and builds explosive power.
Quick Cardio Circuit (add at the end of practice)
- Sprint x 200m
- 25 burpees
- 30 jump squats
- Shadowbox 3 min at max pace
- Repeat 2–3 times
"Offensive wrestling is one of the hardest parts of cardio in fighting—taking someone down over and over is extremely tiring."
Common Mistakes To Avoid
1. Using Camp Just To Lose Weight
- Don’t rely on camp as a crash diet. Stay close to fight weight year-round so the focus can be on improving not surviving.
2. Ignoring “Other Side” Skills
- Grapplers fall into comfortable patterns with takedowns. Don’t let your striking lag behind; make time for both.
3. Sparring Too Hard, Too Late
- Keep your hard rounds to the main weeks. Avoid injuries the week before by focusing on skill and timing over all-out effort.
4. Skipping Strength or Conditioning
- Even if you’re tight on time, sneak in that 15-20 minute extra block of pushups, pull ups, and squats. It adds up!
5. Overtraining
- Remember: More isn’t always better. Listen to your body, rest when needed, and aim for quality over quantity.
Your Questions, Answered
Got a question about building your MMA camp? Drop it in the comments! Here are a few common ones:
Q: What if I keep changing opponents as an amateur?
A: Stay flexible. Focus on your own improvement and preparation, not just game-planning for a certain opponent. Opponent changes are super common in the amateur circuit.
Q: Can I swap boxing for kickboxing some weeks?
A: Yes! Mix it up as needed, based on your strengths, weaknesses, and upcoming fight ruleset.
Q: How important is weight management?
A: It’s key—crash cutting is dangerous and hurts performance. Keep close to fight weight and use camp time for refining skills.
Wrapping it Up: Get After It!
Building the perfect MMA camp isn’t about mimicking the pros with unlimited time and resources. It’s about maximizing what you have, staying consistent, and covering all your bases—striking, grappling, sparring, and strength. Two months is ideal, but the real secret is to always stay as fight-ready as possible, so no opportunity finds you unprepared.
One more time for the folks in the back:
“For the amateur, the regional scene pro that only has a couple hours, two, two and a half hours, three hours a day to train and has a full time job—that’s how I would recommend gearing your camp.”
If you’re hungry for more MMA tips, have a question for the next post, or you're just starting out in martial arts and need to find the right gym, check out my book: The Ultimate Guide to Choose a Martial Arts School and Instructor. Only $4.99 on Amazon!
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