Build combat-sport skill, conditioning and confidence with CIWO step-by-step training guides covering striking, kicks, grappling, wrestling, defense and fundamentals.
Explore MMA & Combat Training
Striking
Punches, elbows, knees, combinations and striking mechanics.
Kicks
Roundhouse, front, side, low and push-kick technique.
Brazilian Jiu-Jitsu & Grappling
Positions, escapes, sweeps, transitions and controlled grappling technique.
Wrestling & Takedowns
Single-leg and double-leg entries, sprawls, clinch work and takedown mechanics.
MMA Defense
Blocking, checking kicks, slipping, parrying and takedown defense.
MMA Conditioning
Combat-focused cardio, endurance, power and work-capacity training.
MMA Fundamentals
Stance, guard, movement, distance management and beginner foundations.
How CIWO Technique Guides Are Built
Each technique guide is designed around a consistent training format: what the movement is, starting position, step-by-step technique, key coaching cues, common mistakes, beginner tips, safety notes and related techniques.
Train Safely
Combat-sport techniques should be practiced in a controlled training environment. Work with a qualified coach or instructor, use appropriate protective equipment, control contact during drills, and tap early during submission practice.
FITNESS NEVER TAKES A VACATION.
Technique Development and Drilling
MMA & Combat Training should first be practiced slowly enough to maintain stance, balance, guard and a controlled return to position. Speed and power are useful only when the mechanics remain repeatable.
Beginner progression
Start with shadowboxing or a cooperative technical drill. Build accuracy before adding a heavy bag, pads or live resistance. Increase speed gradually and reset after every repetition rather than allowing fatigue to turn the drill into uncontrolled movement.
Defense after the strike
Do not treat the strike as finished at contact. Recover the hand or leg, restore the guard, regain stance and be prepared to move, defend or continue the combination. That recovery is part of the technique.
Common training errors
Typical problems include overcommitting the body, dropping the opposite hand, losing the stance, telegraphing the attack and chasing power before accuracy. Record short practice rounds when possible so you can review posture and recovery.
Safety
Use appropriate gloves, wraps, pads and supervision for contact work. Technical practice should be controlled; hard sparring is not required to learn mechanics and carries substantially more injury risk.
Continue with the CIWO MMA & Combat Training hub and MMA Striking library.