Mixed martial arts brings together the best of striking and grappling into one complete system. It is also a hard, rewarding way to get fit. You build power, stamina, coordination and the confidence that comes from knowing how to handle yourself.
Coach Don Michael Ondiro trains in leisure MMA alongside Jeet Kune Do. His MMA sessions at D Dynamic Fitness focus on practical skills and hard conditioning, delivered in a controlled, beginner-friendly way. You do not need to want to fight in a cage. Most clients train MMA for fitness, self-defence and the challenge.
What MMA training covers
- Stand-up striking: jab, cross, hooks, uppercuts, elbows and knees.
- Kicks: low kicks, body kicks, front kicks and switch kicks.
- Footwork and range: moving in and out of striking distance safely.
- Defence: slips, blocks, checks and getting off the line of attack.
- Clinch and takedown awareness: basic positions, balance and how to stay on your feet.
- Fight conditioning: round-based intervals that build MMA-specific stamina.
Watch: speed and pad work
Both videos are from Coach Don's own training. The first puts you in front of fast strikes. The second is live pad work, the core of every MMA session, where the coach sets the pace, calls combinations and corrects technique as you go.
MMA training levels
| Level | Focus | Who it suits |
|---|---|---|
| Foundation | Stance, footwork, basic punches and kicks, conditioning | Complete beginners and fitness-focused clients |
| Intermediate | Combinations, defence, counters, clinch awareness | Clients with a few months of training |
| Advanced | Timing, flow drills, controlled partner work, optional light sparring | Committed students who want to test their skills |
A typical MMA session
- Warm-up (10 min): skipping, joint mobility, shadow boxing.
- Technique (15 min): one striking or defensive skill, broken down and drilled.
- Pad rounds (15 min): 3-minute rounds putting the skill together at speed.
- Conditioning (10 min): sprawls, push-up variations, core and carries.
- Cool-down (5 min): stretching for hips, shoulders and neck.
Why MMA is a great workout
MMA training uses your whole body in every round: legs to drive kicks, hips to generate power, core to link it all and shoulders to keep your guard up. It combines strength, cardio and skill, so sessions never feel like a chore.
- Burns a large number of calories per session.
- Builds functional strength and explosive power.
- Improves balance, coordination and reaction time.
- Develops mental toughness and discipline.
- Gives you practical self-defence skills.
Safety first
Every session is controlled and supervised. Contact is never forced, and any partner work is introduced gradually with appropriate protective equipment. The goal is to train hard and come back next week, not to get hurt. If you have any injuries, tell your coach before your first session.
MMA pairs naturally with Jeet Kune Do for striking efficiency and strength and conditioning for power. Want striking without the clinch? Try boxing and kickboxing fitness.
MMA training across Nairobi
We coach MMA and martial arts clients across the city, including Parklands and Kileleshwa. Students, young professionals and families all train with us, so you will be in good company whatever your level.
MMA Training across Nairobi
We coach mma training clients right across Nairobi, with many in Parklands and nearby neighbourhoods.
