Post: #1

Hey guys,

I got into boxing this summer (around late June) and transitioned into MMA in September. It's easily one of the most brutal and physically demanding sports I've ever tried. I'm currently going about twice a week (Monday and Wednesday) and it's still fucking me up, as in I'm very sore afterward. I want to transition into going three times a week, since I enjoy it and want to get better at it, but I'm unsure as to whether this is a safe thing to do. I'm only twenty and have already had some mild back problems, and I'm really not trying to burn myself out or unnecessarily injure myself. At the same time, though, I recognize that I'm only going to get better if I put in more work.

Is twice a week enough for a beginner, or should I bite the bullet and go for three times a week? Or alternatively, should I spend a couple months at twice a week and ease into a higher volume of training sessions?

Post: #2

(10-21-2016 07:19 AM)Agastya Wrote:  Hey guys,

I got into boxing this summer (around late June) and transitioned into MMA in September. It's easily one of the most brutal and physically demanding sports I've ever tried. I'm currently going about twice a week (Monday and Wednesday) and it's still fucking me up, as in I'm very sore afterward. I want to transition into going three times a week, since I enjoy it and want to get better at it, but I'm unsure as to whether this is a safe thing to do. I'm only twenty and have already had some mild back problems, and I'm really not trying to burn myself out or unnecessarily injure myself. At the same time, though, I recognize that I'm only going to get better if I put in more work.

Is twice a week enough for a beginner, or should I bite the bullet and go for three times a week? Or alternatively, should I spend a couple months at twice a week and ease into a higher volume of training sessions?

Get on the extreme temperature bandwagon right now.
A simple schedule looks like this:
1) Ice Cold Showers in the morning (pre-training)
2) Hot Showers in the evening (post-training)
This will help a lot with recovery.

Also, I learned real quick that if you want to train a lot of MMA sessions a week you unfortunately have to
1) Lower the frequency or intensity of your Weightlifting and Cardio sessions.
2) Make time for atleast a 15 minute (30 is ideal) walk every single day, yes 7 days a week.
I don't know the science behind it, but basic walking movement seriously reduces my recovery time and soreness.

These simple tricks will add 1 or 2 extra days a week of training for you.
The last step is not a trick but simply adaption.
With enough time you will adapt and be able to train much more frequently.
Once you have adapted, you can start adding back in or increasing intensity of Weightlifting and Cardio sessions.

Post: #3

This thread can be somewhat helpful in regards to learning mma or any other martial art
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Post: #4

I'm not into MMA but twice a week at your age is not much.

Do you know what the extent of your back problems is? If you have herniated discs, boxing would probably be safer for you because it helps you maintain a neutral spine. Grappling is a bit unpredictable when it comes to all the pressure on your spine.

Post: #5

(10-22-2016 06:42 AM)SegaSaturn1994 Wrote:  I'm not into MMA but twice a week at your age is not much.

Do you know what the extent of your back problems is? If you have herniated discs, boxing would probably be safer for you because it helps you maintain a neutral spine. Grappling is a bit unpredictable when it comes to all the pressure on your spine.

My back isn't actually injured in any way, it's just tight and prone to annoying chronic pain. If I don't get enough sleep, hydrate enough, or stretch for a good ten minutes a day, it can become seriously irritating. MMA also exhausts me much more than boxing or wrestling.

I would imagine that over time I'll toughen up enough to go three times a week, as I am an absolute beginner at the moment, having spent a month in the gym max. Just trying to see if it's safe at the moment.

Post: #6

I would suggest, if possible, you maintain the boxing. Unless you are prodigal I doubt your boxing skill is that high. And it never will be at an MMA school unless one of the coaches is a boxing specialist. I have great respect for BJJ and Judo- I was a varsity wrestler myself. But you gotta have the stand up skills and many good MMA fighters are quite mediocre or even piss poor in pure boxing or Muay Thai.

I train 3 times a week in Muay Thai, and am 29. I consider that on the verge of slacking off. I have a stiff back full of knots from a life time of crashing my dirtbike.

So if possible, you could train twice a week in MMA/BJJ and 1-2 times a week in boxing or Muay Thai.

Post: #7

(10-21-2016 11:47 AM)ScrapperTL Wrote:  

(10-21-2016 07:19 AM)Agastya Wrote:  Hey guys,

I got into boxing this summer (around late June) and transitioned into MMA in September. It's easily one of the most brutal and physically demanding sports I've ever tried. I'm currently going about twice a week (Monday and Wednesday) and it's still fucking me up, as in I'm very sore afterward. I want to transition into going three times a week, since I enjoy it and want to get better at it, but I'm unsure as to whether this is a safe thing to do. I'm only twenty and have already had some mild back problems, and I'm really not trying to burn myself out or unnecessarily injure myself. At the same time, though, I recognize that I'm only going to get better if I put in more work.

Is twice a week enough for a beginner, or should I bite the bullet and go for three times a week? Or alternatively, should I spend a couple months at twice a week and ease into a higher volume of training sessions?

Get on the extreme temperature bandwagon right now.
A simple schedule looks like this:
1) Ice Cold Showers in the morning (pre-training)
2) Hot Showers in the evening (post-training)
This will help a lot with recovery.

Also, I learned real quick that if you want to train a lot of MMA sessions a week you unfortunately have to
1) Lower the frequency or intensity of your Weightlifting and Cardio sessions.
2) Make time for atleast a 15 minute (30 is ideal) walk every single day, yes 7 days a week.
I don't know the science behind it, but basic walking movement seriously reduces my recovery time and soreness.

These simple tricks will add 1 or 2 extra days a week of training for you.
The last step is not a trick but simply adaption.
With enough time you will adapt and be able to train much more frequently.
Once you have adapted, you can start adding back in or increasing intensity of Weightlifting and Cardio sessions.

As pointed out here, you'll find after time that in order to keep doing it, and in order to improve, what you're doing outside the gym will become just as important as what you do inside the gym. I've been fortunate enough to train with some guys that have been in the UFC. Pretty much all of them allude to these things being the big difference between Pros and amateurs, as well as being the difference in longevity. There's many guys that train like animals for years only for the injury bug to catch up with them, forcing them out of training. Things you need to be doing to keep going:

- Pre-hab (warming up and dynamic stretches/movements)
- Mobility work (flexibility, joint dislocates, etc. A great book on this is "Becoming the Supple Leopard" by Kelly Starrett)
- Massage/foam roll (really part of "mobility", but I feel like it deserves its own mention as it's very important)
- Chiropractor (something that can be done in a preventive role, not just post-injury)
- Proper diet and nutrition
- Hydration, not just before and after workout, but ALWAYS
- A good night's sleep.
- Physical therapy type strength exercises (esp. to improve strength around the knee).


Also, I'd argue that if you're doing MMA training, you could cut out other cardio almost completely. HIIT is good, but cut back on the long runs. You HAVE to give your body the tools (diet, nutrition) and time (sleep). Unless you're taking some high grade pharmaceuticals.

PS, about the point in bold in the post I quoted, I think it has something to do with blood movement and the delivery of nutrients, but I'll admit that's not a 100% confident answer.

Post: #8

I am currently training for my 1st cage fight at year end, my advice is to stay at 2x a week, for now until you skills improve. Improving your striking to a high level is also a good idea as the chap said, this will differentiate yourself from most other MMA fighters who seem more ground based.

Post: #9

2 vs 3 times a week is not a big difference. Anyone who takes a sport seriously trains every day (and often twice a day) with rest days given based on wear and tear.

Its a hobby for you, not a sport. Focus on the fun and health aspect of it, dont get ideas that you will compete at even the most amateur level. stick to twice a week and mix in some weightlifting or stretching on another afternoon.

Post: #10

Training any sort of martial art will take a toll on your body. Make sure you do the pre training and after training recovery methods nek mentioned.

It will take about 3 months before your body gets used to the training and you won't feel as sore, body adapts.

What kind of mma training are you doing? Stand up? Grappling? BJJ? That really affects how your body responds.
You can break down the days by only doing stand up on Mondays and BJJ on Wednesday to recover.