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MMA Training Plan

This document outlines a comprehensive MMA training plan inspired by Islam Makhachev, detailing a daily schedule that includes prayer, cardio, MMA training, and study time. It provides a weekly breakdown of specific training activities and a meal plan with recommended food options for optimal performance. Key tips emphasize consistency, prioritizing specific skills, and the importance of sleep for recovery.

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talhaqureshi012
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146 views2 pages

MMA Training Plan

This document outlines a comprehensive MMA training plan inspired by Islam Makhachev, detailing a daily schedule that includes prayer, cardio, MMA training, and study time. It provides a weekly breakdown of specific training activities and a meal plan with recommended food options for optimal performance. Key tips emphasize consistency, prioritizing specific skills, and the importance of sleep for recovery.

Uploaded by

talhaqureshi012
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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MMA Training Plan (Inspired by Islam Makhachev)

📌 Your Adjusted Daily MMA Training Plan


Time Activity
Fajr to Morning 🕌 Fajr prayer, Quran recitation, and rest
7:00 - 8:00 AM Cardio (Endurance Training) – Running
(5-10 km) or Sprint Intervals
8:00 - 9:00 AM Breakfast + Rest
9:00 AM - 2:00 PM 📖 School/Studies
2:00 - 3:00 PM Lunch + Short Rest
3:00 - 4:30 PM 🥋 MMA Training (Strength & Wrestling) –
Calisthenics, Sambo throws, takedown
drills
4:30 - 5:30 PM 🏠 Homework/Rest
5:30 - 6:30 PM 🕌 Maghrib + Darsgah
6:30 - 7:30 PM Striking Training – Boxing, Kickboxing
drills, Bag work
7:30 - 8:30 PM 📖 Extra Study / Quran / Revision
8:30 - 9:30 PM Dinner + Relax
9:30 - 10:30 PM 🔄 Flexibility + Mobility Drills (Prevents
injuries)
10:30 PM 😴 Sleep (Crucial for muscle recovery)

📌 Weekly Training Breakdown


Day Morning (7-8 AM) Afternoon (3-4:30 Evening (6:30-7:30
PM) PM)
Monday Running & Sprints Sambo Throws & Boxing Footwork &
Takedown Drills Jabs
Tuesday Endurance Running Wrestling Pins & Kickboxing (Kicks &
Ground Control Knees)
Wednesday Sprint Intervals Strength Training Muay Thai (Elbows
(Pull-ups, Push-ups, & Clinch Work)
Squats)
Thursday Long Distance Run Sambo Submissions Striking (Combos &
(Armbars, Chokes) Defense)
Friday Rest or Light Jog Explosive Training Sparring Drills /
(Burpees, Jumps) Fight Simulation
Saturday Hill Sprints Grappling Drills & Bag Work &
Neck Strength Shadowboxing
Sunday Active Recovery Light Wrestling Light Boxing Drills
(Yoga & Stretching) Drills

📌 Meal Plan (Like Makhachev)


Meal Food Options
Breakfast Oats, Eggs, Nuts, Honey, Dates
Lunch Chicken/Fish, Rice, Vegetables, Yogurt
Post-Training Snack Banana, Protein Shake, Almonds
Dinner Lentils, Lean Meat, Sweet Potatoes, Salad

🔥 Key Tips
✅ Stick to this schedule consistently for 6-12 months.

✅ Prioritize Sambo & Wrestling (Makhachev's strength).

✅ Improve striking step by step (focus on defense first).

✅ Sleep at least 7-8 hours for muscle recovery.

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