The honest answer is: as often as you can recover from and sustain for a year. For most people with a job and a family, that's two to three sessions a week.
Once a week
You'll improve, slowly. The problem is retention — a week is long enough to forget the detail of what you learned, so a portion of each session goes on recovering lost ground. It's still far better than not training.
Twice a week
This is the point where progress becomes obvious. Techniques stick, fitness improves steadily, and you start to feel part of the group rather than a visitor. If you're choosing one option, choose this.
Three or more
Three sessions allows you to split focus — striking, grappling and MMA — without any one falling behind. Beyond four, recovery becomes the limiting factor for most people, and quality drops before volume does.
Signs you're training too much
- Persistent soreness that doesn't clear within two days
- Sleep quality dropping
- Dreading sessions you normally enjoy
- Small niggling injuries appearing repeatedly
Building your week
Space sessions out rather than stacking them, and vary the type — a hard sparring night followed by a technical grappling class works better than two hard nights in a row. Our membership plans run from one session a week to unlimited, so you can match the plan to what your week realistically allows.