MMA Personal Training - Focusing On The Half-Guard

MMA Personal Training - Half-Guard Lesson Plan

21.10.2025

MMA Personal Training - Introducing The Half-Guard

Hour four of this MMA Personal Training ground ’n pound course proved to be an intensive and enlightening session as we delved into various half-guard defences, which are crucial for any fighter looking to enhance their grappling skills in mixed martial arts. The focus of this training was on several key positions: deep half-guard, knee-shield, Z-guard, and classic half-guard. Each of these positions presents unique challenges and opportunities, making them essential components of an effective ground game. It is important to note that the deep half-guard is particularly perilous in MMA due to the potential for strikes from the top position, so understanding how to navigate this position is vital for a fighter's safety and effectiveness in the cage.

During the session, we trained these positions fluidly rather than in isolation, which allowed the fighters to experience the transitions and dynamics that occur in real-time sparring scenarios. However, we did take strategic breaks between rounds to address and analyse basic technique issues that had been highlighted during the sparring. This approach ensured that my client could refine his skills and correct any mistakes, enhancing their overall performance and understanding of the techniques involved.

MMA Personal Training - The Lesson

We structured the training rounds as follows:

1-2: The first two rounds consisted of 5-minute submission grappling sessions where participants wore MMA gloves. This setup emphasised the importance of guard passing specifically in the half-guard position. The fighters practiced various techniques to effectively pass the guard while also being aware of the potential for submissions from the bottom, which is a critical aspect of grappling in MMA.

3-6: The next set of rounds shifted focus to 3-minute intervals that allowed for both attacking and defending from the half-guard position. All legal strikes were now permitted. Each fighter trained on both sides to ensure they developed a well-rounded skill set. This phase of training emphasised not only the offensive strategies to escape or advance from half-guard but also the defensive manoeuvres necessary to maintain a strong position against an opponent's attacks.

7-10: Continuing with the theme of half-guard, the following rounds were also 3 minutes each but introduced the added complexity of training against the wall. This setting simulated a more realistic fight scenario where fighters must adapt their techniques to the constraints of the cage or the ring. The wall can significantly alter the dynamics of grappling, and practising in this environment helped the fighters understand how to utilise the wall to their advantage while also recognising the limitations it imposes on movement and technique.

11: Finally, we concluded the session with a 5-minute full MMA sparring round. This allowed my client to implement all the skills and techniques he had practiced throughout the session in a more dynamic and competitive environment. It was an opportunity for them to test their abilities, adapt to their opponents, and apply the defensive strategies learned during the half-guard drills in a live setting. The sparring round served as a practical culmination of the training, reinforcing the importance of adaptability and strategy in MMA.

MMA Personal Training - The Warm Down

The lesson finished with a comprehensive cool-down routine that included several key components: Proprioceptive Neuromuscular Facilitation (PNF) stretching, static stretching, mobility exercises and isometric exercises. Each of these elements plays a crucial role in enhancing flexibility, improving range of motion, and promoting overall muscle recovery after an intense workout session.

PNF stretching, which involves both stretching and contracting the targeted muscle groups, was performed to facilitate greater flexibility and neuromuscular efficiency. This technique typically requires a partner to assist, allowing for deeper stretches and greater muscle engagement. The process usually involves holding a stretch for a few seconds, followed by isometric contraction against resistance, and then relaxing into a deeper stretch. This method is particularly effective for athletes looking to improve their performance by increasing their muscle elasticity and reducing the risk of injury.

Following the PNF stretching, static stretching was incorporated. This type of stretching involves holding a stretch position for an extended period, typically around 15 to 30 seconds, to allow the muscle fibres to lengthen and relax. Static stretching is essential for maintaining flexibility and can aid in the recovery process by promoting blood flow to the muscles, thus helping to alleviate stiffness and soreness after physical exertion.

Mobility exercises were also a significant part of the cool-down. These exercises focus on improving the functional range of motion in the joints and enhancing overall movement quality. Mobility work often includes dynamic movements that mimic the patterns used during the workout, ensuring that the joints remain lubricated and the muscles stay engaged. This practice not only aids in recovery but also prepares the body for future physical activities by reinforcing proper movement mechanics.

Lastly, the inclusion of isometric exercises in the cool-down routine served to engage the muscles without changing their length. These exercises involve contracting the muscles against an immovable object or holding a position, which can help to build strength and stability in the muscles and joints. By incorporating isometric holds, participants could enhance muscle endurance and promote greater control over their movements, which is particularly beneficial for injury prevention and rehabilitation.

In summary, the lesson concluded with a well-rounded approach to recovery, integrating PNF stretching, static stretching, mobility exercises, and isometric exercises, all of which contribute to improved performance, flexibility, and overall physical well-being.

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