: Gradually increase the intensity of sparring sessions, focusing on both offense and defense to record and monitor your progress .
: In the final week, reduce the volume of heavy lifting and intense sparring to allow your body to recover, ensuring you are fresh for your "fight day." Sample Weekly Training Schedule 8-week-mma-training-program
MMA Strength Training: Gym Exercises to Build a Better Fighter : Gradually increase the intensity of sparring sessions,