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Adult Programs

If you’re serious about learning how to compete in mixed martial arts or just want to train like a fighter, there’s nowhere else in Virginia that can offer you the combination of state-of-the-art facilities, expert instruction, and talented training partners that you’ll find at the MMA Institute.  We offer you the opportunity to physically train in every possible MMA environment—cage, ring, or mat—and provides you with the chance to test yourself on a daily basis against some of the best up-and-coming fighters on the East Coast. With our intense training coursework available, you’ll be ready for whatever your competition is. As with all of our classes, we give every participant in these classes personalized instruction and advice to ensure that they get the most out of their training.

Muay Thai
When you join the MMA Institute’s Muay Thai classes, you’re not just getting a phenomenal workout--you’re also learning one of the most respected fighting styles on Earth. There’s no other martial art in the world quite like Muay Thai kickboxing: it takes the most effective aspects of various styles of fighting and combines them into something comprehensive.   Whether you’re looking to become a world champion or just looking to lose a few pounds, you’ll quickly see how beneficial Muay Thai can be for everything ranging from mixed martial arts to physical fitness to self-defense. We avoid the superficial and teach the essentials, and our philosophy centers around making sure that you learn the correct technique.

Brazilian Jiu-Jitsu
Brazilian jiu-jitsu is the world’s premier grappling art, combining skill, strategy, and quickness into a nearly unbeatable mix of submission holds, wrestling takedowns, and reversals. At its best, Brazilian jiu-jitsu is a combination of wrestling and human chess, requiring stamina and fitness but also a sharp mind. It’s unique from other martial arts in its unwavering devotion to form: physical strength is important but not paramount—technique trumps everything, and proper technique and leverage have allowed Brazilian jiu-jitsu masters to regularly defeat opponents two and three times their size. Our teaching style caters to your comfort level: experienced jiu-jitsu players have the opportunity to learn and train with others of similar experience; if you’re new, on the other hand, you can have the opportunity to train with other white belts looking to learn the basics in our special white-belt classes.  As a requirement of the discipline, Gracie Barra jiu-jitsu students wear the gi (the thick traditional training robe) as part of their classes and competition. If you’ve never trained in a gi before, it’s definitely an interesting experience; in many ways, the gi is central to learning proper technique. As an alternative, we also offer submission grappling, or ‘no gi’ classes, where we don’t require the traditional kimono.

Submission Wrestling

Grappling skills are the most important building block in competitive mixed martial arts. As most martial arts instructors will tell you, 90 percent of all fights—sanctioned or unsanctioned—find their way to the ground. Our instructors believe in teaching all aspects of grappling, and our classes reflect that: here, you’ll learn not only how to apply and escape submissions, but to gain and maintain the kind of positioning that can help you control and dominate your opponent.   While our instructors teach advanced grappling techniques, our focus is also on avoiding injuries and providing a safe atmosphere to learn. For more experienced grapplers, we also offer a class specializing in various clinch and takedown techniques.  From a conditioning standpoint, grappling is a completely unique experience.  Unlike almost every other exercise, competitors feel strong resistance against every motion, which improves muscular and cardiovascular endurance dramatically. Come out and experience this first-hand in one of our classes!

Very few things are considered gospel in the constantly changing world of martial arts, but there is one thing that fighters, coaches, and promoters can bring themselves to agree on. No matter who or where you’re fighting, the only thing that you can completely control going into a fight is what kind of condition that you show up in.   In a contest between two fighters of equal skill, conditioning becomes the difference between a win and a loss, and the MMA Institute can make your level of conditioning into the ultimate advantage with our specialized fighter conditioning regimen.  Our fighter conditioning classes pack a day’s worth of training into a half-hour class, while our bag work classes simulate the length, pace, and intensity of an actual fight. When it comes to your training, the MMA Institute’s instructors combine the best of the old school and the new school: tried-and-true endurance drills complemented by the latest plyometric exercises and explosive strength training designed to build your cardiovascular and muscular endurance.  If you’re ready to leave your opponents gasping for breath, come see what fighter conditioning at the MMA Institute can do for you.  

The kettlebell is a traditional Russian cast-iron weight looking somewhat like a cannonball with a handle. Discover why the kettlebell remains the workout tool of choice for special forces and fighters. This extreme hand-held gym delivers an unparalleled mix of all-purpose strength and conditioning, melts fat and forges a classic physique. 

Fighter Yoga
Fighter Yoga is about creating balance in the body through developing both strength and flexibility. In the Fighter Yoga classes each position is held for a period time and synchronized with the breath. The positions are specifically designed to increase flexibility for all styles making up Mixed Martial Arts.