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Step one: choose three anchor sessions
Begin with three sessions of roughly sixty to ninety minutes, spaced so no two fall back to back. Assign each a main theme: striking fundamentals, wrestling and takedown basics, and ground control. This gives a beginner exposure to every layer of the sport without overloading any one skill. Worked example: Monday striking, Wednesday wrestling, Friday ground work. Each session opens with a warm-up, a technique block, light partner drilling and a short cool-down. Keep sparring out of the first weeks so attention stays on posture, footwork and safe habits instead of intensity.
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Step two: add light support work
Fill the gaps with short, low-impact activity rather than more hard training. On Tuesday and Thursday, a twenty-minute mobility routine or easy jog helps hips, shoulders and ankles handle the rotations that fighting demands. Add basic bodyweight strength such as squats, push-ups and planks on one of those days. In the worked example, Tuesday is mobility with core work and Thursday is an easy run plus bodyweight circuits. The goal is to build capacity gradually, so the anchor sessions feel productive instead of punishing and soreness does not force missed classes.
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Step three: review, rest and adjust
Reserve one full rest day, ideally Saturday or Sunday, and use the other for a gentle walk or stretching. At the end of the week, spend five minutes noting which techniques felt clear, which felt confusing and how your body responded. Bring two questions to your coach the following Monday. If joints ache or sleep suffers, repeat the same week instead of adding load. After four consistent weeks, consider adding a fourth session or light controlled rounds, guided by the coach. Steady repetition beats rushing, and a written log makes progress visible.