For the most part, joining an MMA gym is easy, but keeping yourself motivated enough to attend classes regularly can be a tough challenge for even the most hardcore student. MMA is known for its brutal and unforgiving workouts. These training sessions might seem like an exciting challenge when you’re feeling pumped up and ready go, but they can also seem like a grueling and unnecessary form of punishment when you’re sitting a home after a hard day’s work!

So how can you stay mentally focused and hungry for hard training sessions, even on days when you’re feeling tired and down? Here’s a list of tips to get you back in the gym:

Watch MMA videos

Visit YouTube and start watching fights! This is straight entertainment for most of us, but can also be a useful motivator when your energy is low and you’re looking for some inspiration. Watch highlights of your favorite fighters and also check out clips of them training. Realize that the best fighters often put in the biggest investment at the gym. Nothing comes easy in the sport of MMA!

Keep good relations with your instructors

It’s no secret that if you want to get good at MMA, then you’ll need to court the attention of your coaches. By training hard and taking the development of your skills seriously, your coaches will know that you are a worthy investment of their time and expertise. The increased attention from your trainers will have you thinking twice the next time you consider skipping a class!

Don’t eat large meals 2-3 hours before a workout

Putting large amounts of food into your digestive system is a sure way to feel drowsy and unmotivated before training. Try to plan your meals accordingly, and only eat small snacks before a workout. Remember, less is usually better, and you can always bring an energy bar to the gym if your stomach is feeling unpredictable.

Have an energy drink or a coffee before a workout

The effects of caffeine on physical performance have been well studied for many decades. Many elite athletes use caffeine to help boost their output during workouts. Have a shot of caffeine an hour before you leave to the gym to stimulate your nervous system. But don’t over do it – too much caffeine will just give you a racing heartbeat and a sick stomach!

Shadowbox at home

No matter how tired or unmotivated you feel, you can probably find some free space in your home to practice your footwork and maybe even throw a few kicks and punches. This is a great way to wake yourself up, even if you’re half asleep. Shadowboxing can quickly reprogram your mental state and get you into the mood for further training. But don’t just go through the physical actions – analyze how you can sharpen your strikes and tighten your stance. Your mind will soon forget how tired you thought you were and you will feel a fresh desire to get down to the gym and improve your fighting skills.

Warm up at home

Similar to shadowboxing, you can also stretch and do some basic calisthenics to increase your energy. Even if you’re 90% sure that you won’t be visiting the gym that day, tell yourself that at least you’ll be more ready if you happen to change your mind. After 5-10 minutes of muscle stretching and light exercise you may be surprised that the odds have switched, and now you are much more likely to head down to the gym! Tiredness is often a mental state or a shallow physical state that can be easily reversed when the right messages are sent to your body.

Pack your gym bag in advance

It’s always a good idea to pack your MMA gear well ahead of time, as even this small chore can be used as an excuse for not going to the gym. Pack your MMA gloves, shin guards, mouthpiece and whatever else you normally bring to the gym. Get it all together and place it by the door. Often, skipping out on a workout is a decision that is made at the last minute. With your bags packed, you’ll be much more likely to follow through on what you know is the right decision to make!

Train with friends

If possible, try to train with friends or simply befriend people at the gym. Your relations with these people can act as a social force, a kind of peer pressure, that keeps you going to the gym because these people expect to see you there. Psychologists know that social factors play a huge role in our day-to-day lives. Your innate need to belong and conform to social groups can be a powerful motivator.  Use it to your advantage. It’s much easier to be pushed into doing something that it is to make the decision solely on your own.

Statistics show that the majority of MMA fights will go to the ground at some point during the match. For this reason, it is absolutely essential that practitioners of this sport are competent at defending and attacking whilst positioned on the ground. The first step of ground fighting is actually taking the fight to the ground. The next step is controlling your opponent so that you’re always in an advantageous position. The final step is submitting your opponent with joint locks, chokes or ground striking.

Brazilian Jujitsu

Brazilian jujitsu employs clever body mechanics and leverage to control and submit an opponent. This form of fighting is credited largely to the Gracie family in Brazil, but has its roots in Japanese grappling martial arts. Jujitsu shares many techniques with the sport of Judo, which is why many competitors of Judo are now interested in training in MMA. Brazilian jujitsu allows a fighter to submit an opponent with joint locks or chokes. These techniques can be delivered from a variety of positions, allowing a skilled practitioner to attack even when their back is on the ground and their opponent is on top of them.

Submission Wrestling

Submission wrestling is a term normally used to describe jujitsu when practiced without a gi (traditional uniform). This style of fighting is most compatible with MMA, because the clothing worn (shorts and a T-shirt or rashguard) is similar to what is allowed in MMA competitions. Without the long sleeves and pant legs of the gi, submission wrestlers must adapt their technique so that they can grapple without holding onto their opponent’s clothes. Submission wrestling is also sometimes used to refer to ‘catch wrestling’, which is a Western style of grappling.

Greco-Roman Wrestling

The Olympic sport of Greco-Roman wresting has seen widespread adoption among MMA practitioners. This style of fighting is limited in its techniques, but teaches excellent takedown skills and defense. Greco-Roman wrestling also instructs a practitioner in how to control their opponent whilst in the clinch position or on the ground in top position. An MMA fighter with mastery over this technique can control where the fight takes place, and often has the upper hand during a fight.

Judo and Sambo

Judo is an Olympic sport that utilizes throws and leg trips to get an opponent to the ground. Furthermore, this style allows for chokes and joint locks to the arms to submit an opponent. Judo is normally practiced with a gi, but has been successfully adapted for MMA several notablefighters. Sambo is a Russian sport that does not allow for chokes, but is famous for its use of joint locks, particularly leg locks. Many Russian fighters employ sambo techniques to finish a fight whilst on the ground.

Learning how to strike is an essential skill for practitioners of MMA. The concept behind striking is to land punches, kicks, elbows and knees to an opponent during a match to inflict maximum physical damage. Such techniques can bring an early stoppage to a fight when an opponent is knocked unconscious or is unable to continue due to blows that they’ve received. At the very least, fighters must know how to strike so that they can recognize and counter these techniques when competing.

Muay Thai Kickboxing

The striking rules of MMA are most compatible with the Muay Thai style of fighting. This ancient martial art from Thailand has been imported to MMA gyms around the world. It is now seen as an essential skill to master for standup fighting in the sport.

Muay Thai employs boxing style punching and straight or circular kicks for range attacks. At close distances, Muay Thai teaches the use of elbows and knees when fighting on the inside. Muay Thai also promotes the use of clinch fighting, which has become an important component of MMA fighting. For a Muay Thai stylist, the clinch provides an opportunity to land powerful blows while partially tied up with an opponent.

Boxing

The sport of modern boxing has been tested in the ring for over a century. It brings the science of hitting while not getting hit to the world of MMA. Most top level fighters train specifically in boxing to sharpen their hands and overall reflexes. Although the rules of boxing limit its striking techniques to just that of punching, it teaches footwork, timing and pacing that is an important for all styles of fighting.

Karate and Traditional Martial Arts

As the sport of MMA evolves at a rapid pace, many techniques from traditional martial arts have been incorporated into its mixed style. Adding to Muay Thai’s roundhouse shin kicks, several kicking techniques from karate have been successfully used in professional MMA.  These techniques are generally viewed as unorthodox, as many fighters are not familiar with their mechanics. This can be a great advantage to a fighter trained in these lessen known techniques, as they may be able to catch an opponent off guard.

Many decent sized towns have a variety of training centers geared for MMA practice. Selecting a gym or club that fits your needs is an important first step to becoming a mixed martial artists. Most MMA gyms offer some kind of contract-based membership that can turn into an expensive commitment. Choosing a gym is a decision that shouldn’t be made rashly. Here are some factors that you should consider:

Gym Location and Accessibility

In a perfect world, the MMA gym that you train at would be conveniently located down the road from where you live – obviously this is rarely the case. Choosing a gym that is close to your house or place of employment can be highly desirable for those wanting to workout on a regular basis.

Although you may be convinced that you’ll have the motivation to commute long distances to reach your gym of choice, inevitably there will be days where you’ll be running late or procrastinating about going. A long or difficult commute is the perfect excuse one needs for talking themselves out of going to the gym – don’t fall victim to this trap! Try to find an MMA gym that is close to your residence or in the proximity of where you’ll be when you need to travel there.

Gym Size and Workout Area

Always inspect an MMA gym’s overall floorspace and workout area(s) before joining as a member. Small or cramped gyms can be more than just uncomfortable to train in – they can also limit what you are able to practice, diminishing the quality of your workout. Try to visit a gym when a regular weekday class is in session. This will hopefully give you a good idea of how busy the classes are. Watch carefully to see how crowded the workout areas become and what kinds of training and conditioning is possible with the space available. A good MMA gym will have a large main floor space that is clean and matted – this is where you will do most of your training. MMA gyms that feature a ring or cage area are also highly desirable and can help you in sparring or preparing for a fight.

Gym Equipment

Typically, mixed martial artists use a variety of training equipment during their workouts. Such equipment can include  heavy bags, stationary bicycles, and Muay Thai kick mitts. Due to cost or laziness, many gyms are slow to replace broken or heavily distressed equipment. Training with dilapidated equipment will have a negative effect on your workouts and will limit how hard you can train. If a gym is willing to take your money, but not update their shoddy equipment, it’s probably a good idea to go somewhere else.

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