5 Tips For Your First MMA Session

demetrious johnsons training one championship exclusive

If you’ve been thinking about stepping into a mixed martial arts gym for the first time, there’s plenty you should know in advance to make the process easier.

After all, you can’t expect to train from the get-go like former ONE Bantamweight World Champion John Lineker and top-ranked Fabricio Andrade, who’ll meet in the main event of ONE Fight Night 7 on Friday, February 24, in Bangkok, Thailand, for the vacant strap.

You have to work up to the level of intensity that the Brazilians exert. That said, we share five tips below on how you can make the most out of your first day on the mats.

Prepare Ahead Of Time

Remember to drink plenty of water before, during, and after your MMA session as you will likely be sweating a lot. Staying hydrated is key to being able to perform at your best and get the most out of your training.

You should also be sure to include a balanced diet with plenty of protein and other macronutrients to ensure you have the energy you need to power through your first MMA session. 

Finally, make sure to get adequate rest the night before, so your body is ready for the workout that lays ahead.

Wear The Right Gear


For a successful first session, it’s essential to wear the right gear. Opt for comfortable clothing that lets you move freely, such as MMA shorts, rash guards, and compression spandex. 

These should fit snugly, be breathable, and withstand a longer training period while also not limiting your movement on the mats. 

Additionally, consider wearing a mouthguard, headgear, shin guards, and gloves. These items will help protect you and your opponent during your session.

Listen To Your Instructor

Your instructor will be your best source of information during your first MMA session. Make sure you listen to his or her advice, even if some of the things are out of your comfort zone.

To gain the most from your learning experience, you must stay open-minded, be willing to put your trust in the process, and embrace the knowledge your instructor has to offer.

Be prepared to ask questions and practice the techniques your instructor has taught you. It’s important to do this regularly so you can execute your moves correctly and safely.

Pace Yourself

Take it slow and steady during your first MMA session. Concentrate on the fundamentals and practicing your technique, as this will be your foundation and serve you well in the long run.

It may be disheartening not to be able to pull off all the impressive moves you’ve seen the ONE superstars perform, but honing in on the smaller details can provide you with more building blocks for the future and help you craft your own unique sequences.

Taking it slow also ensures the safety of you and your training partners, allowing you to be more aware of your movements and avoid potential injury.

Enjoy The Process

Mixed martial arts can be an exhilarating and enjoyable experience, so make sure to savor your first session. Don’t worry about the competitive aspects — just focus on having fun and picking up some new skills.

In addition to the physical benefits that come with martial arts, you’ll find innumerable mental benefits while investing your energy in the discipline. Not only that, but you’ll also make friends and learn invaluable life lessons along the way.

Through the practice of mixed martial arts, you’ll become more mindful of your body and how it responds to challenges and be able to apply the same principles of discipline and focus to your day-to-day life.

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