10 Expert Tips to Progress Faster in MMA Training in 2025

Mixed Martial Arts (MMA) is widely recognized as one of the most complete combat systems, blending techniques from striking and grappling disciplines such as Brazilian Jiu-Jitsu, Muay Thai, wrestling, and boxing. What makes MMA unique is its demand for versatility—you must be comfortable whether the fight stays standing or hits the ground. But learning MMA isn’t just about mastering punches and submissions. It’s about developing your mind and body to perform under pressure while improving your confidence, endurance, and real-world self-defense capabilities.

If you’re looking to accelerate your progress in MMA in 2025, here are 10 expert-backed tips to help you improve faster and get the most out of your training.

1) Train Consistently

Consistency is the cornerstone of success in MMA. Sporadic training will slow your growth, causing you to forget techniques and miss out on key physical benefits like improved flexibility and cardio endurance. Regular training sharpens both your muscle memory and fight IQ. Whether you’re training three to five times a week, staying consistent ensures steady improvement.

The difference between a fighter who trains once a week versus one who trains five times is massive. Top-level fighters and professionals spend hours honing basic and advanced techniques—consistency builds this repetition into your routine, accelerating your skill development.

2) Establish Your Base Discipline

MMA is a hybrid system that pulls techniques from various arts, but every successful mixed martial artist starts with a base. Whether it’s Brazilian Jiu-Jitsu, Muay Thai, boxing, or wrestling, developing proficiency in one style gives you a strong foundation to build on.

Identify which discipline comes naturally to you—do you feel more comfortable striking, clinching, or grappling? Once you discover your preference, commit to mastering it while still dedicating time to learning the other critical aspects of MMA.

3) Prioritize the Fundamentals

It’s tempting to jump straight into flashy moves like spinning elbows or flying submissions, but the fundamentals are where true success lies. Fighters at the highest level rely heavily on basics—footwork, jabs, hooks, basic guard passes, and clinch work.

Refining your stance, movement, and basic combos will make you far more effective inside the cage than focusing on highlight-reel techniques too early.

4) Learn and Master Takedowns

Even if you’re primarily a striker, understanding takedowns can significantly impact your effectiveness. MMA scoring systems reward takedowns, and well-timed shots can shift momentum in your favor.

Master at least two solid takedown techniques such as a double-leg or body lock takedown. If you’re a grappler, expand your arsenal beyond a couple of techniques to ensure you can dictate where the fight takes place.

5) Sharpen Your Takedown Defense

Takedown defense is non-negotiable if you want to remain a balanced fighter. Sprawling effectively or defending the cage keeps the fight where you want it and prevents opponents from scoring easy points. A strong takedown defense forces opponents to expend energy, and gassing them out makes them more vulnerable as the fight progresses.

6) Focus on Endurance Training

Even the most technically skilled fighters can crumble when fatigue sets in. MMA requires both aerobic and anaerobic endurance. Without it, your punches lose power, your reflexes slow down, and your defense collapses.

Conditioning separates champions from everyone else. Incorporate HIIT (High-Intensity Interval Training), kettlebell circuits, and roadwork (running) into your routine to build a gas tank that lasts through every round.

7) Watch Fight Footage

Studying professional fight footage is one of the most underrated tools in MMA. By observing high-level competitors, you’ll develop a better understanding of timing, decision-making, and tactics used in real fights.

Fight breakdowns and slow-motion reviews can highlight how champions like Israel Adesanya or Islam Makhachev set traps, use feints, and capitalize on small openings. Apply these mental notes to your sparring sessions for rapid improvements.

8) Spar Regularly (But Smart)

Sparring helps you test techniques under pressure and against resistance. Light sparring helps you improve your timing and reaction without risking injury. Grappling sparring (rolling) can be done at higher intensities, but striking should be performed at 50% or less intensity, especially in training.

Regular sparring also exposes you to different styles and builds adaptability. Whether you’re facing a wrestler, a boxer, or a Muay Thai specialist, sparring teaches you to adjust and remain calm under pressure.

9) Strengthen Your Core

A strong core is essential in MMA. It provides balance, explosiveness, and control, whether you’re throwing punches, defending takedowns, or working on the ground.

Add planks, Russian twists, medicine ball throws, and leg raises to your strength routine. Not only will this help you generate more power, but it’ll also improve your ability to absorb strikes to the body.

10) Follow a Structured Fitness and Nutrition Plan

Strength and conditioning are just as crucial as technical training. Without power, balance, flexibility, and mobility, your skills will lack sharpness inside the cage. Pair your MMA training with a complementary fitness program and a clean, balanced diet.

Focus on lean proteins, complex carbohydrates, and healthy fats while staying hydrated. Nutrition fuels your performance and recovery. Fighters at all levels understand that clean eating and structured strength programs give them a significant edge in both training and competition.